Workout Plan for Pilates and Yoga: Single Leg Stretch

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Single leg stretches enhance your yoga or Pilates workout by exercising your core musculature, while proper breathing during this exercise releases stored-up toxins. Stretch your legs with the aid of this free video workout plan for Pilates and yoga.

Part of the Video Series: Workout Plan for Pilates and Yoga
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Video Transcript

Hi, this is Michelle with Pilates Studio City. Today, we're going to do a workout plan for Pilates and yoga. We're going to do today a single leg stretch. I want you to sit up nice and tall, feet on the ground, knees towards the ceiling. You give me a big inhale, so all of the Pilates movements you're inhaling through your nose, opening up wide, exhale through your mouth and we do that because when you exhale you're releasing toxins, and after your exhales you want to be pulling that belly button in nice and tight. So, let's start to roll down, give me a big inhale, open up wide, exhale, belly button is pulled in and I will start to roll down one vertebra at a time, lowering down. I'm going to straighten my left leg, bring my right knee into my chest, take my right hand, grab hold of my right ankle, my left hand grabs hold of my right knee. So, another big inhale, open up wide, exhale everything out. Pull your belly button in, lift your shoulder blades up off the ground. I want you to lengthen the muscles in this left leg, point that left toe, lengthen these muscles, right knee is pulled into your chest, belly button pulled in. Inhale, exhale, as you exhale bring this left knee into your chest, right leg straightened out, big inhale, exhale, inhale, and exhale. As you exhale pull that belly button into your spine, relax your shoulders, inhale, exhale, inhale, exhale, inhale, exhale. Here I'm keeping my knee and my hip and my ankle all in alignment with each other. So, my knee is in the outside of my body, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale. For an advanced stage, palms are on the ground, inhale, exhale, inhale, exhale, inhale, exhale. To modify it, inhale, exhale, inhale, exhale. As you exhale, pull your belly button into your spine, your core is still working. Nice, give me one more on each side, bring your knees into your chest and this time grab hold of the back of your thighs, and with one rock let's rock and roll up to sit. And I'm Michelle with Pilates Studio City.

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