When you only have 10 minutes but still want your body to feel free

The holidays always create limited time, rushing from here to there....adrenal overload, lack of sleep and too much tension. Ugh. Here is a quick yet efficient routine to restore calm, reorganize your bones, relax and stretch your muscles and invigorate your spirit.

WARM-UP FOOTWORK

All positions: Toes, V Position, Arches, Heels, Heel Lowers, Wide Position, Pelvic Lift, Running. FOCUS on that cup of tea on your belly so that your pelvis is still, your spine is neutral with slight gap under your lumbar curve and your neck and shoulders are relaxed. Inhale as you come in and exhale as you push away, evenly with both feet. Add cords to strengthen your legs and knees or reduce the number of cords to strengthen your core.

HUNDRED

Full Hundred will energize and revitalize you sending oxygen and blood to your whole body.

LEGS IN STRAPS

Leg Lowers, Leg Circles, Frogs, Choo Choos. FOCUS on allowing the reformer to stretch the backs of your legs as you lift and on squeezing the inner thighs as you circle in. Feel the lower back relax and lengthen. The cup of tea is still there!  Inhale as you lift and exhale as you squeeze together evenly with both legs. Add cords to strengthen your legs and knees or reduce the number of cords to strengthen your core.

ELEPHANT

FOCUS on bending at the waist. Inhale as you push away, exhale as you pull forward lifting your butt in the air. This will lengthen your hamstrings and free up the tension in your lower back.

EVE'S LUNGE

FOCUS on breathing into the tightness and letting go. Oh My Goodness this exercise is the godsend of all. Stretch the front of your hips and your hamstrings and poas. Reform your posture and feel the freedom in your whole lower body.

written by Marjolein Brugman

Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."