24: Yoga & Pilates Fusion - 30 Minute Workout [ACTIVE RECOVERY]

Welcome. It is day nine of your Tone in 30 challenge. Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your Pilates and yoga fusion workout. This is an all body weight recovery workout where we are going to get a mix of Pilates and yoga inspired exercises to get mobility, flexibility, and of course, strength. I will be giving you lots of different options to work to your fitness level. Are you ready? Let's do it. We're going to start actually down on the mat. So if it's comfortable for you, I want you to come down on to your knees and let's just start getting in alignment with that upper body. So starting at the top of the head as if the string is up. And then we're going to stack the ears over the shoulders, shoulders over the rib cage, and rib cage over the pelvis. If this is not comfortable for you, you can certainly sit cross legged or whatever feels good for you. But I really want you think from this position, how can I align my rib cage and my pelvis? Right. We may notice we're a little here or here. So bringing it in, that's going to help us connect with the core. And just a few deep breaths from here. And let's come into an all fours position. So we're starting on the mat. We'll work our way up and then work our way back down. So we're here. Hands beneath the shoulders, knees beneath the hips and a few deep breaths. I want you to inhale, let everything relax and then exhale. Draw that navel to spine. Everything up and in. And just to start this off, let's just round through a little cat cow. Now it's up to you. I want you to go at your own pace as you roll through your back. Sometimes it's a little tricky to start with this one because maybe our back is feeling a little tight. But we're gonna do this to get some blood flow all the way through our spine. Now don't think too hard about it. I don't want you to overthink it, but I want you to really work into getting in that lower lumbar spine. Again, we're doing this to get blood flow to get that movement all the way through. And you can think inhale in one, exhale in the other, or just get what I call active core breathing. Going all the way through right here and breathe. And then we're going to sit back into that child's pose and we're going to do child's pose. And then we're going to Come up to all fours. So again, to create the blood flow to get the stretch before we jump right in with some things that have a little more of a strength component, we're going to get that mobility here. Stretching back and bring it up. Let's loop that arm through. So a little thread of the needle here and bring it back up. Yes, Little thread and back up here. Stretch through the arms. One more each side right here and right here. Coming up to all fours and then let's take it to the bird dog. So opposite arm, opposite leg. We're going to really lengthen and then bring it down. Now with this, I want intentional movement. We're not arching the back. Shift your hips forward. If you want to feel the core a little bit more. And we're not just going here to here, right? I really want you to think stabilizing in the core, pushing up through the hand. And if you need to go just one arm, one leg at a time, you can. If you want to go arm, arm, leg, leg, or any combination of that, that can be helpful. Neutral spine from the top of the head all the way down to the heel right here and breathe. And one more each way. Let's come down to our 9090 position. So still a little bit of a mobility warm up. So we're starting with that. So if this is not comfortable for you, sit on the edge of a chair or a bench. But we're just gonna rotate those knees 90, 90. You guys know, if you've done mobility with me before, you know, I love this exercise one because it works all the way through the hips, right? You can of course use your hands if you need a little bit of stability to move through that. You can also turn your torso more if you want more of that back stretch here to here. Yes. Over and here, just like that. And then we're going to hold it on one side. Doesn't matter which side, but you're holding here. And you can either stay here or if it's comfortable for you, move into that pigeon. So this way, I said yoga and Pilates inspired. It's not going to be your traditional flow. Even though we're working in a flow, I don't want you to feel like it has to be perfect yoga or Pilates form. We just want to be safe. We want to be moving well. So we're in that pigeon. You can take it down and get a little more of a stretch, or if it feels good for you, you can come up and get a little bit of a stretch here. So from here, I'm going to lift. I'm going to take it back to that plank. I'm going to stay on my same side, bring in the pigeon. Little stretch. I'm going to use my core to lift. And back, same side, bring it in. Little stretch. If that's not right for you, you can just go to the plank and hold, or you can just hold your pigeon. All right, so if you need to, you can also come here. Keeping one knee down or again, just stretching. And if you want, we'll take the same side down dog instead and take it back to here. Down dog. Lift using your core, feeling that stretch, right? And then forward into that pigeon. So I want you to really think about your core lifting to bring you in and out of it, right? Feeling that hip stretch, right? And we're going to get two more just like that at your own pace, right here. And then here and hold it down. Bring it back to center. Back to that 90, 90. And again, a few little switches at your own pace. I know that one feels that nice, good stretch on the outside, right? If you want to rest it here, you can turn more in your torso through here. Let's take it to the other side. So whichever side you didn't do before. And again, finding that stretch, this one's a little tougher for me, so I'm going to work into it. And first, just holding a stretch. And again throughout this whole sequence, you can stay in the stretch. You can take it to the down dog. You can find what you need for where you are today. You can come up on all fours or if you want, we're going to bring it up. We're going to start just going back to the plank or all four. So using your core to lift and then back to center, right? Using your core to lift and center. Giving yourself as much time as you need in the stretch or as much time as you need in the plank. We're keeping it more active. And now, if you want, you can take it up to the down dog. So lifting the hips, using the core. Feel the stretch in the hamstrings, the back, all the way through, and then forward into that pigeon. Taking it here and a pigeon right through here and here. Right again, I can tell this one feels tighter, so I'm giving myself maybe a couple extra seconds here. We've got two more and here and one more and hold it here. Let's take it through the center. Now. Let's just take those knees out. We got a nice good stretch through there, right? Opening up you can lean into that, whatever you need. If you want to take your feet out a little more or in a little more. And getting that little hip opener right through here. Breathing into that. We're going to wake, work our way on to our knees, all fours again. Take your time getting there. And we're actually going to walk our hands back and roll back onto our feet. So from here, I want you just to get a little petal. You know, I love this stretch, especially after a kettlebell swing. But we're gonna slowly take our time and work our way up. So again, we kind of have three parts to this workout. We start on the mat. Let's bring them up over top, palms down in front. Then we're working our way up to standing. Just reconnect with your alignment from here. Again, lifting up through the top, stacking ears over shoulders, shoulders over rib cage, rib cage over pelvis, and then pelvis over knees and ankles. So we start on the mat, we work our way up to some standing moves, and then we work our way back down. Big inhale. Up, exhale. We're gonna fold it over, Let your body hang. You're gonna breathe, come up halfway, straighten in your spine. And if you're not in a good position for me, for this, like me, if you're at the end of the mat, go ahead and move. Then take it down, and we're going to take it. We're going to put one foot back, and then the other. You're into that plank. You're going to come slowly down, and we're going to come up in that up dog or cobra. So it's up to you how you want to do this. If you want to stay on the elbows, if you want to take it nice and slow, then we're going to curl our toes, we're going to push through the down dog, and then you can walk or hop it in back to the top. Big inhale up, palms down in front. Inhale up. Fold it over. Feeling that stretch. Let your body hang for just a minute. Up halfway, straightening the spine, taking it down. Walk one foot back and then the other in that nice high plank and breathe slowly. Down, up dog or cobra again. Can be elbows or hands, whatever feels good for you. Again, reminding you this does not have to be perfect yoga form. It's certainly not for me. We just want safe movement. We want good movement. Curl those toes, push up into that down dog. If that's good for you, then hop or walk your feet in slowly. Take your time. One more time. Big inhale up. Exhale down. Inhale up. Exhale. Fold it over. Come over halfway, come up halfway. Stretch in the spine. Take it here, one foot back and then the other. And breathe. And from here, let's drop to our knees. And we're going to start with a little rotation. So, plank rotation, side plank, lifting it up, then coming back to center. Right here, lifting it up. So you're going to start on the knees, if that's good for you. And then as you're ready, we're going to move it up into the plank position and breathe. And here. So if you want, you can do that same thing. A little more core work. Open it up, but keep the knee down if that's better for you. And here, reach it up. And here, open and here. Then bring it back, center, stretch back into the child's pose. Right through here. And breathe from here back up into your down dog. So you're going right into it, right? And then walk or hop your feet in. And from here, I want you to scoop up into that chair pose. Remember, we're going to sit low, straight back, right here. Don't overthink it. You're here. And then I want you to bring your hands together in that prayer position. And we're just going to turn right. If that's not right for you, you can bring it up a little higher or just stay in the center from here, whatever side you're on. So for me, it's my right. I'm going to put my hands down on the floor and I'm going to step my left foot back. If you can, let's drop the knee into that low. Lunge right through here and scoop it up. Then take those arms forward, press up and stretch from here. From here, we're going to stay on that front leg. You're going to bring that back foot in. You can keep it here or extend it up again. Does not have to be perfect. I don't have those splits. If you're feeling fancy, you want to grab that calf, you can. Otherwise, staying here, feel that stretch. 3, 2, 1. Bring that foot down. Scoop. Scoop it up into that chair pose. I know, I'm feeling it, too. Right, Hands together in prayer. Opposite side. So I'm away from you. But you know what to do. You're bringing that opposite elbow on the outside of the knee. Prayer pose. Then, if you can, we're going to put the hands down on that side that you're in. Step that foot back. And if it feels good for you, drop it down into that low Lunge right. And breathe. Take it here, extend it up. Feel that stretch. This one is tougher for me, so I'm going to move my feet in a little closer. Then bring that back foot in. You can be here or extend it up again. If you're a more experienced yogi than me, grab on. Otherwise, just extend. Breathe into that. And we're going to bring it in, come up halfway, step out nice and wide so you're in that plie pose. So a little more into. Right into our Pilates. So here we're going to bring it up, we're going to reach down, we're going to think triangle or windmill down the front of the leg, creating that space. Then we're going to come back to center. Reach it up. Other side so you're coming out of the plie. Then you can make it a little more of a triangle with straightening out those legs. Or think of it, a windmill with a soft bend. Take it through the center, scoop it up, take it down, windmill right here, back to center. One more, scoop it up. Last one. And here. And back through the center. Walk the feet in. Roll those shoulders back. Let's bring your feet in parallel. And again. Just take a minute to re. Center yourself. Breathe. Turn to the side one more time. Going to step one foot back. So right foot back. If you want to stay with me one more time, you can drop to that low lunge, big reach. Get that hip flexor stretch. Then as we push up into that warrior, right? And from this warrior, I want you to find what you need so we can do a little stretch here to here. That one's hard for me, but it's up to you. What do you need? Do you just need to stay in that pose? Right through here. And one more. Just hold a nice good stretch, whatever that is for you. Step it back in through the center. Other leg goes back. Low lunge. So I'm going to turn this way so you can see, but don't get confused. What other other leg. Back, reach. And then pushing up strong into that warrior. And whatever you need in this moment, if you just want to do a little stretch over it feels good for you to take it back. That's tight for me, right? I know. Maybe you're just coming to here. That works too. And then find a good stretch and hold it. Yes, right through there. Let's turn our toes forward again, let our head drop. And wherever this is for you, whether you're bending your knees a little deeper, whether you can keep them straight, just get a little Petal. And then slowly walk the feet in. And then I want you to slowly walk down to all fours. So wherever you are, this is where we're going if you want to watch me. We don't have to have a super fancy flow, graceful flow to get into it, but we're going to come here if that bothers your knee. Fold up something underneath, continuing to get that stretch through there. Let's put our hands behind our head. So a little Pilates obliques. We're going to take it down and bring it up. If it feels better for you to go here to here, you can do that as well. But using your core to lift right either here, push that foot into the ground. That's going to help. And then lifting up through here. So as we bend here, then we use our core to stabilize here. Down. Use your core. Yes, you can. Down. Two more. Last one right here. Then I'm going to drop my hips back, fold forward, Come up strong. This bothers your knees. Just find a stretch. Or you can do this standing up. Connect and squeeze right here. Squeeze. Yes, you can. Two more little hinge. Drive the hips to the back. Let the weight fall forward. Last one. And breathe on the same side. Let's take it down. You're going to take that top leg. Rest your head here. Little leg circles. I love this Pilates move. Actually do it a lot before I go to sleep at night when I'm watching tv. Let's reverse our direction. Small little circles. You want to keep your hips stacked, but you're moving forward and back. Maybe just 8 and 8. Don't worry too much about the timing of it. You're going to feel it here, right? And then other side. Breathe and then flex that foot. We're going to take it up. Tap down in front. Flex point, tap down and back up front. I know. So inner, outer thighs. You can rest this down here. If this is better for you. Sh. Yes. One more, and then hold that leg up. Top, bottom leg. We're going to lift and lower. That doesn't feel good for you. You're going to feel that outer thigh, inner thigh here. You can lift here. Maybe this is better. You're also going to get those obliques for three, two, one. Oh, I know a little stretch here, right? Outer and inner on that elbow. On the knee or the toes. We're gonna scoop it up. We're gonna reach under. We're gonna take it up, take it down. You can be knees or toes, hands or elbows, but scoop, lower oblique. Reach up and down. Right Here, up. Yes. Take this one up. And hold. We're just gonna hold. And then let's reach for four. And up. Three, two, one. Set those knees down. Bring it up. Little Mermaid stretch this one way. Right now we're going to take all of that on the other side. So starting on the knees, if you can extend that other leg out. Sitting up, nice and tall. Arms out. Or here, we're going to take it down. We're going to bring it up. We're trying not to let those hips drop to the back. We're just flexing laterally. And bring it up. I know, right? A little tougher. And up, down. So really using the sides, but then deep core right here. Yes. Boom. Last one. Let's go right into it. Drop it back into the hips. Hinge it forward and bring it up. So I want you to think of it as a hip stretch, also a strengthener. Right? Glutes, hamstrings, core. Also a back stretch through your spine. Yes. Two more. Take it all the way down on this side. I gotta move my microphone, but you know what to do. Take it down to here. Let's do those tiny little circles. Top leg, you're just drawing a circle with your toes. And then take it to the back. I know we're moving quickly. You only have a few more things. Keeping that leg nice and tight. Again to the front, maybe even a little bit bigger. Feel that oblique deep core. Also those glutes, hips. And again, you can take it down. If this is better for you. Flex point down and back here. So you're really trying to go front to back through those hips, right? Without twisting in the spine. One more. And from here, that leg up, bottom leg is going to lift and lower. I like to come up a little bit on it. So we get inner thighs pulling in, but outer thighs working. Yes. Two more. Ah. All right, let's take it. I know we're feeling it, but let's take it up. Reach under. Up and down. Join me. Remember that you can use that knee if you need to, or a little extra support. Up and in. Reach under. Let's take it up and hold. Thinking about that deep core, everything pulling in. Reach under. Twist for 4, 3, 2, 1. And relax. Little Mermaid stretch from here. And then I want you to turn into your mat. Little stretch over. I'm gonna bring this on my side again. And from here, sitting up nice and tall, you're gonna slowly roll down. Take your time. Use your hands if you need it. We're only going down. And then from Here, a little stretch. Just pulling your knees in at a time. We're almost there. And then if you want, you can make it that single leg stretch where we're lifting our shoulders. Getting a little more core. If you want to just keep the stretch because we're almost done, you can do that as well. Really think about wrapping that core. Yes. And then if you want, hands behind your shoulders, twist, crisscross. Right? I know. And breathe. Hug both those knees in again. You can just keep the stretch or double leg stretch in, reach out, scoop it around. As you're doing this, your core is creating the motion. Yes. We're getting the mobility through the arms. Take it around. So you can do just snow angels or take it all the way back. Here we go. Deep core or stretch you do you. 3, 2 and 1. Now hug those knees in. Gentle roll side to side. Let's let your knees drop to one side and open up right through here looking over your shoulder. So we were getting a lot of flexibility in this workout. A lot of stretch. Open those knees up, take them to the other side. So don't feel like you need a lot of extra stretching. We're just doing a few things here. Drop the knees to the side. I can't really look too far that way because of my microphone, but you know what to do. And back to center. You can let your knees drop to the side. Feeling that stretch. Try to relax in your upper body and you can bring your legs in again holding that stretch. If this is good for you. If you want to take it into that heavy baby, grab your feet or your ankles. Great stretch to also to relax the pelvic floor. If you hold a lot of tension there, as many of us do. And then slowly turn to your side and come up to a seated position. Let your head drop. If you want, you can take the opposite arm here. Quick little stretch through here to get all through here. Head drop to the side. Push down on the wrist and other side. Thank you so much for joining me today. A good mix of yoga esque and pilates moves. Roll those shoulders. Make sure you leave me a comment. Let me know how you're feeling. Hit that subscribe button and come back for more. Let's get one big deep breath in and out. You did it. That was your yoga and pilates fusion workout. Great job, everybody.