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From YouTube: Pilates with Beata (04/02/21)
Description
Pilates with Beata (04/02/21)
Please be advised that this workout is carried out at your own risk. Neither Two Riversmeet or the instructor accept any responsibility for injuries sustained during this workout.
This workout is intended for fit and healthy participants with no pre-existing medical conditions or injuries. Please consult your doctor prior to starting any new exercise routine.
Listen to your body and stop if you feel any pain or discomfort.
A
A
A
Just
wanted
to
say
any
feedback,
please
give
me
a
shout
what
you
think
how
those
classes
are
going.
You
happy,
you
want
something
different,
oh
by
the
way
about
different
next
week,
tuesday.
Normally
I
have
been
using
bands
recently
and
I
was
thinking
next
week,
perhaps
to
try
and
use
the
foam
roller.
A
A
Tight,
okay,
so
or
you
can
even
put
a
towel
or
a
blanket
inside
and
roll
it
all
together,
and
that
should
be.
That
should
be
fine.
So,
let's
see
if
we
could
use
those,
it's
just
really
nice
few
exercises
using
those
rolling
phones.
A
Foam
rollers
rather
so
yeah,
I
would
suggest
if
you
could,
perhaps
you
could
buy
one
as
well.
Obviously,
if
you
think
you
will
use
them
more
often,
not
just
obviously
for
that
one
occasion:
okay,
I
think
it's
10
o'clock
now,
so
we
can
start
and
as
always,
just
to
remind
you
that
the
following
workout
is
intended
for
fit
and
healthy
participants
with
no
pre-existing
medical
conditions
or
any
injuries.
A
So
please
take
an
extra
care
and
do
listen
to
your
body
and
stop
when
you
feel
and
pain,
and
also
remember
that
the
participation
in
those
online
workouts
is
at
your
own
risk.
So
neither
myself
or
two
rivers,
malaysia
center
is
taking
responsibility
for
injury
sustained
during
those
workouts
wonderful
good
morning,
simon
lovely,
okay,
so
we're
gonna
start
sitting
down
and
then
we're
gonna
lie
down
on
the
mat
so
place
yourself
on
the
mat.
I
mean
enough
room
behind
you
just
when
we
lie
down,
so
your
back
is
on
the
mat.
A
A
Arms,
your
spine,
landing
your
neck
right
in
breathing
out
again
fold
your
neck
reach
forwards
round
your
back
around
your
spine
and
roll
your
spine
down
too
long
on
your
back
arms
right,
then,
and
breathing
out
again
reach
with
those
abs
forwards,
keep
cleaning
your
back
off
the
mat
once
you're.
On
top
of
your
sit
bones,
rebuild
your
spine
breath
in
and
then
forwards
inhale,
exhale
roll
down.
A
A
Are
going
overhead
when
we
lie
down
this
is
when
you
tilt
your
pelvis
and
start
peeling,
your
back
off
the
mat
from
the
bottom
of
your
spine,
working
its
way
up
so
breath
in
and
fold
your
neck
round.
Your
spine
reach
forwards,
inhale
exhale
roll
down,
and
then
you
can
bring
your
feet
slightly
closer
to
your
hips.
Here,
arms
are
going
overhead
and
then
you
start
preparing
for
the
shoulder
bridge
and
then
roll
your
hips.
Your
spine
up,
take
a
breath
in
and
breathing
out.
A
A
A
A
A
If
you
feel
your
neck
is
going
down,
your
head
is
going
down
just
lie
down
for
a
few
seconds:
relax
your
neck,
relax
your
core
muscles,
slightly
still
working
those
legs
moving
those
legs,
so
you're
still
working
your
muscles
here
as
well,
and
then,
when
you
ride
the
head
up,
shoulder
blades
off
the
floor,
one
more
each
side
and
then
stay
here,
bring
your
hands
to
your
temples
and
then
stretch
your
leg
out
flex.
Your
foot
and
push
out
in
push
out
in
out.
A
A
A
A
A
A
A
A
And
reach
two
more
last
one
and
then
foot
down
spine
down
and
switch
like
nice
and
long
leg
as
much
as
you
can.
Obviously,
if
you've
got
your
knee
bent,
that's
absolutely
fine
focus
on
the
movement
coming
from
your
hip
focus
on
your
core
holding
your
upper
body,
your
hips
and
the
other
leg.
As
still
on
the
floor
as
you
can,
let's
start
with
a
slow
big
move.
Just
to
see
the
range
of
movement
we've
got
and
going
out
flexing
your
foot,
reaching
foot
pointing
your
toes
again,
nice
and
slow
and
controlled.
A
Stay
here,
eyes,
gazing,
keep
looking
on
your
foot
here
and
then
stretch
it
out
and
bring
it
up,
reach
forwards
and
up
reach
forwards
up,
pull
down
in
flex
your
foot,
your
toes,
pull
up
and
up
each
time
try
to
bring
her
a
little
bit
further
into
you
two
more
last
one
and
then
foot
down
spine.
B
A
A
Slowly,
hurt
the
rubber
bands
and
right
down
on
the
mat,
engage
your
core
arms
overhead.
Don't
worry
if
you
can
bring
them
exactly
overhead,
it's
just
about
depending
on
your
mobility
in
your
shoulders.
It's
not
that
important
to
bring
your
arms
exactly
overhead
just
to
reach
them
up
as
far
as
you
can
go
and
then
start
moving
them
forwards
and
rolling
your
spine
up.
A
Okay,
so
keep
pulling
tummy
and
just
avoid
when
you
bring
your
arms
up
here,
arching
your
back,
so
you
keep
holding
your
spine
and
with
a
natural
curve
in
and
breathing
out
arms
your
neck
and,
let's
hold
it
here,
take
a
breath
in
and
then,
with
your
breath
out,
start
rolling
your
spine
reaching
forward
stretching
your
lower
back
so
keep
pulling
that
belly
button
towards
your
spine.
It's
creating
a
nice
curve
in
your
spine
flex.
A
Just
one
more
time
and
stay
with
your
feet
flex
bring
your
arms
towards
bring
your
right
arm
up,
breathe
in
and
rotate
rotate
your
upper
body
look
at
your
hands
and
then
close
it
bring
it
christmas
same
arm.
Let's
do
it
again
breath
in
and
breathing
out
rotate
look
at
your
hands,
bring
it
in
one
more
the
same
arm
bring
it
up
lengthen
your
spine
stay
on
top
of
your
shoulders.
If
you
need
to
bend
your
knees
slightly
wrong.
A
A
A
A
A
And
then
sitting
up
nice
and
tall
hold
one
leg
up,
bring
your
arm
underneath
your
knee,
holding
your
thigh
fairly
close
to
your
upper
body
and
try
to
stretch
your
leg
to
see
how
far
you
can
get.
I
know
we
may
have
really
tight
hamstrings
and
your
leg
may
not
go
all
the
way
up
straight.
That's
fine
just
go
as
far
as
you
can,
so,
let's
just
keep
trying
lengthening
that
leg.
Perhaps
each
time
a
little
bit
further.
A
A
So
again,
either
keep
your
knee
bent
or
if
you
can
stretch
your
leg,
your
arm
that
was
holding
your
leg,
bring
it
behind
your
back
open
your
chest
rotate
take
a
breath
in
breathing
out
lower
your
hands
down
behind
your
back
and
use
that
arm
to
push
your
chest
up.
Blending
your
spine
sitting
up
as
tall
as
you
can
take
a
breath
in
breathing
out
back
to
your
leg
back
to
the
center,
both
hands
now
holding
your
leg.
A
Now,
I'm
just
going
to
shuffle
a
little
bit
forwards
as
we
are
going
to
lie
down
on
our
back
so
slowly,
walking
your
hands
down
your
leg,
keep
rolling
your
spine
down
one
vertebrae
at
a
time
down
on
the
mouth
and
then
bring
your
leg
up
slide
your
other
foot
closer
in
arms
down
on
the
floor,
and
then
I'm
gonna
go
into
shoulder
blade,
so
shoulder
bridge
with
one
leg
up
so
start
with
tilting
your
pelvis
and
healing
your
back
off
the
mat.
A
A
A
A
A
A
A
A
And
have
them
slightly
in
front
of
you,
so
you
can
see
your
feet
now.
Engage
your
core
making!
Sure
you
lie
on
your
side.
Almost
like
you
wanted
to
lift
your
ribcage
off
the
floor,
so
keep
engaging
those
muscles.
B
B
B
B
B
A
Together,
they
are
still
above
the
floor,
now
top
leg
up
and
down
and
lift
and
keep
engaging
your
promises
and
lift
and
up
and
up
and
four
three
two
and
hold
up
circles,
one
direction
with
that,
one
top
left
and
two
more
and
then
switch.
So
I
feel
the
other
way
hold
your
upper
body.
Still
those
hips
still
the
other
leg,
is
still
one
more
circle:
hold
it
together
and
lower
those
legs
down
perfect
now
bend
your
knees
slightly
just
keep
them
nice
and
comfortable
for
you
bring
your
top
arm
in
front.
A
B
A
Bring
them
together
both
legs
above
the
floor,
top
leg,
only
bring
it
up,
lower
down
up,
lower
down
and
lift
lower
down
and
up
lower
down,
keep
pulling
your
tummy
and
belly
button
towards
your
spine.
It
really
helps
holding
the
balance
two
more
bring
your
leg
up,
stay
and
circles
now
really
control
the
rest
of
your
body,
so
we're
not
moving
we're,
not
going
side
side
and
then
change
direction.
B
A
B
B
B
A
A
A
A
A
A
A
A
So
you've
got
your
back
nicely
extended,
pushing
your
tailbone
up
to
the
ceiling
and
then
start
rolling
your
spine.
So
you
start
with
tucking
your
table
under
and
then
rolling
your
spine
rounding,
your
back
moving
your
body
forwards
into
plank
and
then
lower
your
hips
slightly
extending
your
back
pulling
your
shoulders
down
away
from
your
ears,
breath
in
rock
your
body,
forwards
back
and
then
again
rounding
your
back
rolling
your
spine,
lift
those
hips
up
and
flatten
your
back
push
your
chest
down
towards
your.
A
A
A
Then
push
your
table
up
to
the
ceiling
flatten,
your
back
and
let's
do
it
one
more
time
rolling
your
spine
into
plank
and
then
knees
down
relax
your
feet,
bring
your
hands
closer,
so
you've
got
your
90
degrees
and
your
shoulders
90
degrees
in
your
hips
stretch,
your
leg
out,
bring
it
up
and
then
bring
it
side
flex
point
behind
your
back
side
center
side
center,
two
more
one,
more
bring
it
to
your
side,
stay
lower
your
foot
down,
sit
on
your
heels
or
at
least
lower
your
hips.
As
far
as
you
can
go,.
A
And
then
back
to
the
center
and
then
sit
down
onto
one
side,
your
top
leg
is
in
front
of
your
bottom
leg,
so
you've
got
your
both
knees
bent
creating
a
diamond
shape
with
your
legs,
bring
your
arms
slightly
further
forward.
So
it's
in
front
of
your
shoulder
and
then
you're
gonna
push
your
hips
off
the
floor.
Stretching
your
legs
bring
your
arm
up
and
reaching
those
hips
even
further
up
up
stretch
and
then
bring
it
down.