Sayezz Pilates Self-Practice Guide to Mat FUNdamentals
- 2 hours on-demand video
- 3 mins on-demand audio
- 7 downloadable resources
- Full lifetime access
- Access on mobile and TV
- Certificate of Completion
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- Breathe deeper
- Strengthen your "core" from the inside out
- Learn simple choreography
- Learn basic Pilates anatomy
- Learn basic Pilates terminology and principles
- Take the Sayezz challenge of integrating fitness into your life every day
- Put a smile on your face
- Live pain-free by practicing simple movements
- Your presence both in mind and body
- A Pilates or yoga mat
- A small pillow or towel to be used as a head rest, if needed
- A floor space large enough to reach vertically and horizontally without interruption
- A pen or pencil handy
Looking for a simple way to integrate fitness into your every day and to build strength, flexibility, balance and flow into all that you do? This FUNdamentals Pilates course is designed to give you the tools to begin your fitness goals the fun, effective Pilates way.
What's included in this course:
- Over 2 hours of HD video workouts and lectures.
- A Wellness & Self-Care manual to get you started.
- An Action Plan to help you sustain your Pilates habit after you finish the course.
- A detailed Sayezz Workbook explaining Pilates history, principles, basic anatomy and outlining the FUNdamental exercises.
Mastering the FUNdamentals is key to opening up the world of Pilates to your mind, body and spirit, and when you are finished here, there is another course in this series, the Level 1 & 2 Self-Practice Guide to Mat. I look forward to joining you on your journey to integrating strength, balance, awareness and flow into your every day.
- The total Pilates newbie
- The fitness trainer looking to expand his or her repertoire
- The Pilates professional looking for a fresh look at the Pilates fundamentals
- The avid cyclist or diver or runner or soccer player looking to find simple and effective core strengthening exercises
This is who I am, what Sayezz Pilates & Beyond is all about and what YOU will be getting from the course. Enjoy and Sayezz to YOU!
In this first audio presentation, you will get an introduction to the overview of not only the course materials, but the Stages of Change model as it relates to mind/body work, to help you gain insight into your own views on working out, exercise and some of the principles of mind/body work. Use the interactive Power Point presentation to guide you through a questionnaire and provide useful additional resources.
In this course, we will be concentrating on physical wellness, but it is important also to think of the whole self. In this first video lecture, along with the downloadable Wellness and Self-Care Manual, you will learn the components of overall wellness, how they are defined and how we can improve our own self-care.
Before we begin moving together through the Sayezz Sweet Sixteen Pilates Mat Exercises, we can learn from the history and principles of the work and the words from the man himself, Joseph Pilates. In this second video lecture, along with the downloadable History and Principles Manual, you will be introduced to the origins of this mind/body method, learn the basic principles of the work and gain insight into the mind of Joseph Pilates from the words of his original text, Return to Life Through Contrology.
The way we think about our anatomy, specifically the pelvis and spine in a contemporary approach to Pilates is slightly different than the classical approach. In this third video lecture, along with the downloadable Anatomy Manual, you will learn how to approach neutral pelvis, neutral spine, the plumb line and the basic antigravity muscles.
In this fourth video lecture, along with the downloadable Mat Exercises Manual, you will be introduced to the first 6 Sayezz Sweet Sixteen! Once you master this series of exercises, you will have a better understanding how to access your deep abdominals (find the flat tummy!), how to stabilize the pelvis and then mobilize your legs (feel that strong core!) and release tension in your low back by creating space in your spine (live pain-free!). Though the exercises are divided into separate lectures, they are best practiced together as a series.
Pelvic Tilt will teach you how to efficiently move your pelvis, using your deep abdominals and pelvic floor, and to release your legs and hip flexors (think of how good that will feel after all the sitting we do!). Mobility in the pelvis also leads to mobility in the low back, which means a strong core, front to back.
Single Knee Fold will teach you how to stabilize your pelvis in neutral while mobilizing your hip joint, literally “greasing it up” for easier motion. Ideally our legs simply swing in the hip socket with ease and without effort, and the more synovial fluid we can stir up, the better! This simple exercise does precisely that.
Double Knee Fold is a more challenging version of Single Knee Fold, will work on flattening and hollowing those low abdominals, and is one of my favorites! Reinforcing the strength of the neutral pelvis, Double Knee Fold also challenges our upper ribs and neck to remain "soft" and tension-free.
Don't forget to use your downloadable Mat Exercises Manual in this fifth video lecture to take notes on how to stabilize and mobilize your ribcage using the strength of your upper abdominals, breath and lats and back. Enjoy deeper breathing, stronger upper abs and more mobility in your middle back, easing tension through your shoulders and neck. Though the exercises are divided into separate lectures, they are best practiced together as a series.
Arm Circles will teach you how to keep your shoulders away from your ears by stabilizing your ribcage with your breath and abs and mobilizing your shoulder joint from the back, allowing for more efficient movement and range of motion in the whole “shoulder girdle”. It also emphasizes an isometric reach through your arms to create a long and lean musculature.
Say goodbye to crunches and hello to chest curls! Chest Curl will teach you a more efficient way of “curling” up and over your "6-pack", for a long, lean torso and strong control of your upper abdominals. Great for low back and neck health as this “curl” teaches you to keep your pelvis stable in neutral when moving your ribcage and to rest your head heavily in your hands for optimal strength and mobility in all the right places.
Hundreds Prep will teach you the beginning step of the quintessential Pilates exercise, The Hundreds. Combining pelvic stability in neutral with shoulder girdle stability (everything we have been introduced to so far), adding deeper core strength and a rhythmic breath, this challenging and complex exercise truly has it all.
Don't forget to use your downloadable Mat Exercises Manual in this sixth video lecture to take notes on how to reach through your legs and move your spine, giving both the suppleness of a dancer! This lecture adds to the previous five by giving you more mobility through your hips (better sex, as one benefit!) and spine (even stronger, longer, more balanced core!). Though the exercises are divided into separate lectures, they are best practiced together as a series.
Leg Lifts and Leg Circles builds on the work of Single Knee Fold and Double Knee Fold by challenging your deep abdominals to maintain neutral pelvis and those upper abdominals to maintain neutral spine by adding straight legs and lateral (side-to-side) movement to the mix. Both variations will increase range of motion in the hip joint and hamstrings, giving you long, lean legs and a strong, long core. Don't forget to reach through those sitting bones!
Rock'n'Roll is something I used to do as a gymnast after bridging, so think of this exercise as the opposite of a bridge, in fact, as the deepest "scoop" of your abdominals you can find in a curl to maintain the ball shape (as opposed to an arch). Not only do you strengthen your core in this simple-to-watch-challenging-to-do exercise, you will also open up your low back to a new dimension of pain-free living - it's like giving yourself a free massage!
Finding neutral pelvis and spine is all well and good when gravity is working with us. The real challenge to our strength, stability and balance comes when we change our relationship to the ground and gravity. Use your downloadable Mat Exercises Manual in this seventh video lecture to take notes on how to keep calm, cool and collected when we move on our side, belly and hands and knees. We need to remember that we are 3-dimensional beings in order to stand tall, move efficiently and gain strength and balance, inside-out! Though the exercises are divided into separate lectures, they are best practiced together as a series.
Side Lying Double Leg Lift will work the side-body, which is so important for stability when standing upright and will tone those long, lean legs. It specifically targets the inner thighs (adductors) and outer thighs (abductors) for balanced musculature & strength and stability when balancing.
Swan Lift is performed to teach proper usage of the whole spine and shoulder-girdle in order to balance out all the exercises we have done in flexion. In order to stand tall, we need strength and length in our abdominals as well as our spinal extensors! Improved posture, long, lean abdominals, release of tension around the shoulders and neck and stretch through the hip flexors are just some of the benefits of this amazing exercise.
Cat reinforces the articulate, supple spinal strength and control of Half Roll Back by flipping it over onto its hands and knees to add weight-bearing and balanced use of the abdominals and back extensors against gravity. It reinforces neutral in a new way, changes our relationship to the ground by adding the push of the hands to strengthen the arms and shoulders and feels great as a back stretch!
It’s important to stretch to keep our muscles supple and long. The best kind of stretches are the dynamic ones you performed during the Sayezz Sweet Sixteen exercises, so these static stretches at the end of the workout, when your muscles and joints are warm, serve to refocus our breath, calm our minds and release any tension that may have built up. Finishings is a series of 3 stretches that encourage you to breathe and release your hamstrings, back, neck and hips. Enjoy the sensations!
Hurrah! You made it to the Sayezz Pilates AnyWhereAnyTime Tidbit! This is your piece of Sayezz choreography to do anywhere anytime, as many times as you would like. It uses the vocabulary of exercises you already know and creates a short sequence. As you may not be used to learning choreography, I have broken this lecture down into 5 parts. First, I lay it out visually and verbally; then I cue you through the choreography, slow then fast; and finally, I provide music that will guide you through the choreography, slow then fast. Feel free to take your time and learn over a course of several days or watch and do the Tidbit variations as a series. Good for your body. Great for your brain. Sayezz to YOU!
As this is the first time you will be putting all the pieces of the Sayezz Sweet Sixteen together, you will be cued verbally through the sequence at a SLOW pace. Feel free to watch and listen first, and then practice the choreography as many time as you need!
Now it's time to try the Sayezz Tidbit FAST with MUSIC! Once you have got it in your brain and body, I challenge you to integrate it into your every day by doing it once, twice, as many times as you want during the day! Feel free to change up the music and pace as well and Sayezz to YOU!