Three instructors guide you through slow, controlled full-body movements with breath work and precise alignment. You'll do donkey kicks, lunges, and hip openers while keeping your spine tall and core engaged, moving at a pace that lets you feel every muscle working.
Welcome to Nice and Slow. We're going to take some time to connect with our bodies, with our breathing. Palms to the sides, and we're going to push.
You push with the palm of your hand, and you And you find your head coming down with your gaze.
And you fly.
Spread your wings now. Spread your knees. Go in front and to the side.
Side, front, side, front, center.
Center. Forward. Center. Forward. Sit.
Don't let your knees open to the sides. They remain parallel to one another. You open, you open, and you shrink to a wall.
Slide up and down, slide up and down. Roll your shoulder back, alternating. Good.
Lift one heel, lift the other. Belly towards spine, stand tall.
Connect with your breathing. Very good.
Now up on your shoulder.
Good. Onto the mat. Okay, good.
We're going to do this nice and slow, really focused, but we're not going to add any weights. So onto your knees. We're going to bring our head shifting in between the two shoulders, but we keep our hip over our knees so we lengthen our spine. Again, we bring that right on a donkey kick, 90° angle, up to the sky. Squeeze, and you shift onto your left hip and up. 2 lifts and drop.
Squeeze.
Lengthen your spine here, so long torso. Press the front of your left foot on the mat, protecting your kneecap. Breathe in, lift, release. Lift it up again, belly towards spine. Engage those muscles, release. Here, contract your left hip while shifting. Here, contract, contract to stop. Release for a second, pick it up again.
You step with your right, long lunge.
Bring that left towards your right ankle. Extend your right. Undo it. Long lunge. Drop your right and lift that left up again. Long leg in all directions. We tune in, lift that left.
Nice and slow, long lunge.
Make it pretty.
You were a merry-go-round. I was the fire that burned you to the ground. When we were young kids. Different times, a different scenario. A different hairline, a different color. A different time. Follow the peace.
Okay, you stay onto your knees and you move on to that right corner.
Me too.
Corner, open slightly that hip. Me too.
Squared hips and open.
You want to touch That little leaf over there.
Pop.
Long leg.
Lift off of your shoulder.
Bend those knees.
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