12-Minute Pilates & Yoga Flow | Full Body Strength + Stretch at Home (DAY 12)

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your 12 minute Pilates and yoga flow. We are going to jump right in in just a minute. So if you want to go ahead and just do a gentle march and just roll through those shoulders, we'll just get our muscles warm before we get into this flow. It is a flow, so no timed intervals. We just have a few moves. We're going to start standing, work our way down to the mat, and we are going to get a mix of Pilates and yoga. You can just get a little torso ro here and even stretch across through the arms, through the back before we jump right in. So everything that we do should be a mix of strength and stretch. But of course, you can adjust if you need to take it up or down. Do what you need to do. You do. You be where you are today. I will give you options. So we're going to start turning here. We're going to start with our version of a sun salutation. So here we go. Big inhale up, reach to the sky. Exhale, palms down in front. Inhale up and reach. And we're going to do that forward fold. So doesn't have to be perfect. You can bend in the knees, let your body hang, and then we're going to inhale, lift, straighten in the spine. As you do that, you can kind of press against the top of your legs either here or here. Exhale down. And then from here, we're going to step back, either on your knees or on your toes, right through here. And again on your knees or on your toes, you're going to slowly lower down. We're going to come up into that up dog or cobra. It can also be on your elbows if that is better for you. Again, these do not have to be perfect. Whatever version works for you. And then we're going to curl those toes and you can pop up into that down dog. If that's not right for you, just stay in that stretch or go into that child's pose and then either walk or hop your feet forward, back to here. And we're going to do it all again. Big. Inhale up. Exhale, palms down in front. Inhale up. Fold it over right through here, hands down. We're gonna walk it back one foot and then the other. Or on the knees, slowly lower down. We're bringing it up. Your version of that cobra or dog. Curl the toes underneath and then take it back right through here. And you can get a little stretch through there. Pedal the feet if you want Walk the feet forward. One more time through. Big. Inhale up, palms down in front. Exhale, inhale up, forward, fold. We're going to lift up halfway, straighten in the spine. Feel that stretch. And then we're going to take it down. Take your feet back, either on your knees or on your toes. Slowly lower it down. Come up Cobra or up dog or mini Cobra. Baby Cobra. From here, maybe. Look both ways to get that stretch. Throw your feet back down, dog if you want. And from here, either knees or toes. We're gonna bring it down, and we're gonna come into that pigeon switch. So I'm going to give you an option. So you're going to bring your knee into, pigeon, drop it down a little, stretch up. And then we're going to switch. So we're going to come back into that high plank. And then here. Now, if that's not right for you, you can just take it to that 90, 90. That looks like this, right? So 90, 90, up to you if you'd rather do that or pigeon switch. So here you can hold that stretch for as long as you need. Take the pressure off the wrist, lean into that hip, use your core to lift up and take it back. So again, a mix of strength and stretch. Everything that we're doing in yoga and Pilates is a little combo of that and switch one more each way. Again, you can hold the stretch longer if you need it. Here and then back right here. Hold that stretch. And we're going to turn to the front. We're going to turn on to our side. And from here with the knees here, we're going to reach up into a side plank so we're here. And then we're going to reach it down. Now, if this feels okay for you, you can cross your feet over, you can come all the way up, all the way down. Join me here. You can also move this hand here. Whatever you need for where you are today. Here we go. On the knees, big stretch and slowly down or on the toes. Bring it up and down right here. Bring it up and down and up. We'll get two more wherever you need them to be, knees or toes. Last one. Big reach. Hold this one here. You can even look up to the sky. 3, 2, 2, 1. And bring it down and swing those legs around to that other side right through here. We're again gonna take it up. Core engaged. Reach it over and take it down in three, two, one. Reach it up. Can also be down on the elbow, if that is a better option. Option for you. Take it here Big reach. And down here. Bring it up. A little bit of balance there. So we're getting that big stretch as we come up. And also a lot of core. Bring it up. Two more right here. However you need up. And reach. One more. Hold this one up. Look up to the sky. Holding for three, two, one. Turn it in. Let's sit back into that child's pose right here. Child's pose. Stretch. Press those shoulders down. And we're here. And we're going to come all the way down on our elbows, and we're going to come into those plank singles into a pike. So using your core, lifting up, lifting up. And then if you want to add that pike, slowly down, slowly down, slowly down. So a lot of core, but take your time. I want you to use your core to do a big inhale lift and bring it up. So trying not. And then all the way to the pike. Yes. You're going to have some control through your limbs, but when it comes to lifting your torso off the ground, try not to push through the elbows or the hands or the knees or the feet. Really use your core. Lift. When you really think about using your core to come up, it gets really tough. Right. It's a great modification. It's also a great progression to use the core all the way through and then also as you lower down. So you're really just thinking in your head, I'm using my core to lift. Here we go. Big inhale, exhale, and up into the pike. And then slowly down, slowly down. Stay here in this little baby cobra. Relax the shoulders. Look side to side. Get that stretch through your core, and then slowly roll over on to your back. Move my microphone here. Oh, right here. Here we go, team. Ha. Just open up the chest. Let the knees drop one side to the other. You're just pulling it up. Little open book here for that stretch all the way through. Yes. If you want to add taking the arms across, reach along with the legs. Really good stretch. And then we're going to close it with a little Pilates core to finish strong. Right through here. Go ahead and bring the feet in. Something we use in Pilates, in yoga and general fitness and rehab. All of the things that is that classic bridge. Let's tilt the hips forward, engaging the core. Bring those feet in. Slowly bring it up. Lifting up. Chin up to the ceiling. And then slowly coming down. Yes. We're going to squeeze in the glutes. Inhale, exhale, bring it up and slowly bring it down. A little pelvic tilt. Roll it up. Holding that bridge. And slowly down. Inhale, exhale up. So we're strengthening through the glutes, through the hamstrings. And one more. Holding it here. You can turn those palms up, take those arms out or go post arms, whatever feels good for you. But we're strengthening glutes, hamstrings, core. We're stretching in that upper body. Really lift for 3, 2, 1. Slowly lower it down. Hug the knees into the chest. Extend those feet up. And from here we're going to get the scissors. So I want it to again to be a stretch for the hamstrings. You're grabbing either on the back of the leg or the back, the back of the thigh or the calf, making sure you're not right on the knee joint. And here we go. We're going to pull in for two. In for two. Yes, team. Let's finish strong. Wrapping everything in in the core. And again, if you would rather just get that stretch, you can put one foot down and get the stretch here and here, but if you're able, extend it out. Here we go. 30 seconds to close out this workout. I know, I debated on if we were going to close out with a strength or a stretch. Hopefully you feel both, but a lot of core strength. Let's make it good. Breathe. Bring it in and up. Yes, you can. 10 to go. Ah. 5, 4, 3, 2, 1. Hug those knees in. Relax in the shoulders. Gentle roll side to side. We're not going to do a formal cool down, but you can open up right through here and get that stretch look away from your body. Bookmark this workout anytime you need something quick. Again, that's going to give you the stretch, but also the strength. That's what I wanted this flow to be. Some pilates and inspired Pilates and yoga inspired exercises. Not necessarily your traditional yoga flow or even pilates flow, but or sequence, but enough to give you both so you can get more of a stretch on your own. Roll to your side. Come up to that seated position. Leave me a comment. Leave me a like, let me know how you were feeling. And again, come back to this. When you need a little extra or something short. Get one big deep breath in and out. You did it. That was your 12 minute pilates yoga flow workout. Great job, everybody.