Three instructors guide a full-body Pilates and yoga conditioning class called SWAN Tone, moving through exercises like planks, lunges, and leg lifts while emphasizing core engagement and proper alignment. Each exercise offers two difficulty options, with constant reminders to breathe and stay present throughout.
There is nothing I can do. I am badly drawn to you.
I'm only free to say There's something you don't want to— we're perfectly—
you got my heartstrings tangled, tangled up. You got my heartstrings vibrating for you now. There's something that you don't want to— we're perfectly out the same.
On to your chest.
Roll onto your back.
Straddle.
Come up, wide-legged fold, and back to your chest. Lift on plank with that right leg, back down, row, straddle, wide-legged fold. Kind of like we're in the military. Swan— swan military.
Left. So make it pretty and graceful. Option B, stay here.
Your range of motion is smaller.
Option A.
Stay here. That right comes up and crosses behind your left. Squeeze your adductors.
Keep breathing. Good, good.
Knee to knee, left in front of right. Align knees and long. You're in this long railway. You're going to windmill those arms reaching towards your right Heel back plank. Option B, leave your knees on the floor.
I'm going to show you how. Last one.
Step with your right, lunge back with your left, back open, lunge back and open with that right to that right corner with a straight back. Tense muscles. They're not dead moves. It's not a dead lunge, it's an active lunge and an active extension.
Me too, me too. Circle. You're adventurous around the world.
This is to show you that my weight is not on my kneecap. It's my core directing the show.
