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From YouTube: San Bruno Cable's Senior Moments "Yoga & Pilates"
Description
San Bruno Cable's Senior Moments "Yoga & Pilates"
A
Hello
welcome
to
senior
moments:
I'm
dollies,
semana,
vich
everywhere.
You
turn
someone's
telling
you
to
exercise
stretch,
get
your
heart
pumping,
but
if
you
haven't
been
exercising
regularly
or
participating
in
a
sport,
it's
difficult
to
know
where
to
begin
so
today
we'll
be
demonstrating
to
well-established
forms
of
exercise,
yoga
and
Pilates,
as
always
before.
You
start
a
new
exercise
program
check
with
your
doctor
and
make
sure
it's
right
for
you
Yoga
you
may
have
heard
of
it.
But
what
is
it?
B
Hello-
dolly
it's
great
to
be
here
and
I'm
here
to
talk
about
the
yoga
class,
which
I'm
teaching
and
I'm
here
representing
the
San
Mateo
adult
school
and
the
class
that
we're
currently
offering
here
at
the
San
Bruno
Senior.
Center
is
currently
being
offered
at
on
monday
and
wednesday
in
the
class
is
from
430
to
5,
30
p.m.
and
the
only
requirement
to
attendance
classes
that
you're
at
least
50
years
of
age,
and
that
your
doctor
feels
it
would
be
okay
for
you
to
practice
a
hatha
yoga
or
any
other
form
of
moderate
exercise.
Yes,.
A
B
B
A
A
B
Ok,
so
the
form
of
yoga
that
we
do
here
at
the
San
Bruno
senior
show
the
class
that
I
teach
is
a
kind
of
yoga
called
hatha
yoga,
and
basically
that
means
Yoga
for
health
and
by
practicing
this
form
of
yoga.
It's
a
very
gentle
form
yoga,
and
so
many
people
think
of
yoga
that
it's
there
are
like
positions
you
have
to
contortions.
You
have
to
twist
yourself
into
all
this.
B
For
me,
yoga
is
the
positions
are
very
easy
and
it's
not
so
important
that
you
have
the
exact
positions,
but
it's
important
that
we
relax
into
our
bodies
and
feel
our
bodies
getting
into
the
positions.
Okay,
and
what
this
yoga
will
do
is
it
will
develop
a
sense
of
peacefulness
and
wellness
within
us
and
especially
if
we
do
it
on
a
regular
basis.
Now.
B
Yes,
the
yoga
actually
means
Union,
and
by
Union
we
mean
the
union
of
our
mind
and
our
body.
So
we
want
to
let
our
mind
relax
into
our
body,
okay
and
for
the
class
that
we
do
here
at
San.
Bruno
I
like
to
start
each
class
with
a
little
greeting,
which
is
put
our
hands
like
this,
and
this
is
from
India
and
it's
called
animus,
car
or
namaste,
and
what
this
symbolizes
is
were
recognizing
that
within
each
of
us
there's
as
pure
light
or
energy,
okay,
and
so
all
we
do.
B
B
B
Comfortably
placed
in
our
hands
should
be
about
shoulder
approximately
shoulder-width
apart
fingertips,
more
or
less,
even
with
our
toes.
Alternatively,
as
you're
doing,
you
can
put
your
hands
like
this,
make
a
little
fist
if
it's
hard
to
bend
your
wrist
and
just
get
comfortable,
relax
into
the
position
just
get
a
sense
of
being
very
comfortable
and
relax
into
our
bodies,
and
once
we
have
the
position
we
want
to
look
up
and
the
reason
we
look
up
is
this
gives
a
little
stretch
to
our
spine.
B
B
B
Legs
and
hips,
and
slowly
raise
up
our
head
and
chest
an
opossum
or
lower
back
just
do
whatever
we
can
comfortably
do
and
in
any
case,
keep
our
pelvis
on
the
floor,
and
this
is
called
the
Cobra
position,
we'll
just
hold
it
for
a
few
moments,
no
straining
just
whatever
we
can
do
comfortably
and
then
let's
push
back
into
that
same
downward,
facing
position,
sort
of
walk
our
way
into
place
and
once
again,
our
ears
align
between
our
arms.
Our
heels
are
flat,
if
possible
and
once
again
we're
breathing
gently
through
our
nose.
B
Okay,
now,
let's
bring
our
left
foot
forward,
which
is
just
the
opposite
of
what
we
started
with
and
once
again
our
back
leg
is
comfortably
placed.
Our
hands
are
shoulder
width
apart,
fingertips,
more
or
less,
even
with
our
toes,
and
once
we
have
the
alignment,
we
want
to
look
up
and
relax
into
the
position.
This
really
relax
into
our
bodies
want
to
feel
our
bodies.
B
B
B
Back
to
the
starting
position,
alright,
very
good!
That's
one
round
and
this
little
routine-
that
we
did
is
called
salutation
to
the
Sun
and
that's
it.
It
is
a
series
of
12
positions
and
in
India
they
say
that
if
you
practice
just
this
every
day,
you'll
always
be
healthy.
So
would
you
like
to
see
more
I
think.
B
Now
this
position
is
called
the
cat
cow,
and
what
we're
going
to
do
here
for
the
cat
pose
will
get
an
arch,
our
backup
and
our
heads
going
to
come
down
and
then
for
the
cow
pose,
we'll
get
our
char
back
down
and
our
head
is
going
to
come
up.
So
what
we're
going
to
do
is
alternate
arching
up
and
arching
down
and
just
don't
overdo
it.
Just
nice,
gentle,
our
teens
up
and
our
Chin's
down,
and
if
we
want
to
integrate
our
breathing.
B
B
B
B
Now,
let's
sit
up
and
sit
back
on
our
heels
and
just
get
comfortable
and
relax
from
home
and
then
what
we're
going
to
do
now
is
what's
called
the
child's
pose,
and
what
we're
going
to
do
is
we're
going
to
bend
forward
and
place
our
chest
on
our
thighs
and
our
forehead.
We
can
either
put
our
arms
outstretched
our
hands
folded
under
forehead
or
at
our
side.
So,
let's
bend
down
and
relax
into
the
child's
pose,
we'll
just
relax
for
about
10
seconds.
A
All
cyclists,
adults
and
children
should
follow
standard
safety
precautions.
One
of
the
first
and
best
wheels
to
remember
is
never
wear
a
hat
under
your
bike.
Helmet
the
helmet
should
be
worn
level
and
cover
your
forehead.
The
straps
should
always
be
fastened.
A
head
injury
means
a
brain
injury.
If
your
helmet
doesn't
have
a
consumer
product
safety
commission
sticker
get
one
that
does
brought
to
you
by
San
Bruno's,
bicycle
and
pedestrian
committee
and
San
Bruno,
cable.
B
A
C
The
Senior
Center
the
classes
on
mondays
from
3
30
to
4
30
p.m.
mm-hmm,
I
teach
other
classes
through
the
Adult
School,
and
you
can
get
information
on
all
of
those
classes
through
the
Adult
School
website
or
by
calling
the
school.
What
are
the
qualifications
to
go
to
this
class?
You
show
up
with
your
mat
and
a
pillow
or
towel
and
comfortable
clothing
uh-huh.
C
You
should
also
make
sure
that
you
are
okay
through
your
doctor
to
do
this
type
of
exercise
and
they
do
have
to
be
over
50
/,
50
50,
plus,
that's
the
that's
the
main
requirement.
Okay,
all
right.
What
is
pilates
pilates
is
an
exercise
method
that
was
developed
actually
in
the
early
1900s
by
a
German
man
named
Joseph
Pilates,
and
he
was
very
sickly
as
a
child
and
turned
to
exercise
as
a
way
to
basically
heal
himself
Pilates
in
terms
of
the
benefits
and
I.
C
Think,
particularly
for
older
people
is
an
outstanding
exercise
method
for
improving
your
core
strength
and
people
hear
that
word
core,
and
they
may
not
know
exactly
what
it
means:
I
think
of
it
as
the
abdominal
back
hip
and
buttocks
muscles,
or
if
you
think,
of
everything
from
the
sternum
to
the
tailbone
and
strengthening
the
core
is
an
outstanding
way
to
improve
your
posture,
to
help
with
low
back
pain,
to
improve
your
balance
and
also
coordination.
A
lot
of
Pilates
involves
breathing
techniques,
and
so
it
can
really
help.
C
So,
if
you're
stretching
your
leg
out,
you're
trying
to
lengthen
that
leg
out
as
far
as
you
can,
whereas
in
yoga
there
are
a
lot
of
poses
that
you
would
come
into
and
actually
hold
and
both
are
beneficial
to
your
body
of
us
absolutely
they're,
both
beneficial
they're,
both
outstanding
for
older
adults,
and
they
actually
complement
each
other
quite
nicely.
Now.
Do
you.
C
Of
the
I
think
the
the
greatest
things
about
the
Pilates
method
is
that
it
is
built
upon
a
foundation
of
safe
and
effective
movements
and,
as
the
exercises
get
more
and
more
advanced,
you
add
layers
of
difficulty
and
challenge.
But
that
means
that
even
the
most
advanced
exercise
can
be
peeled
back
and
modified
so
that
you
can
really
have
anyone.
Do
the
exercise,
my
class
I
call
it
gentle
Pilates
and
really
what
I
do
is
take
the
very
basic
Pilates
movements
and
I
peel
them
back
even
further.
Do
you.
C
At
the
level
that
we
would
be
doing
it
in
the
class
and
add
a
basic
and
even
at
an
intermediate
level,
does
not
really
give
you
enough
of
a
cardiovascular
workout,
and
you
would
definitely
want
to
accompany
Pilates
with
something
like
walking
swimming
bicycling.
Anything
that
helps
increase
your
heart
rate.
Would
you
show
us
some
of
your
exercises?
Absolutely
I'd,
love
to
I've
selected,
a
sampling
of
Pilates
exercises
that
demonstrate
the
stretching
and
strengthening
components
of
the
exercise
method.
C
Generally,
these
exercises
would
be
done
on
a
mat,
but
if
getting
up
and
down
from
the
floor
is
too
daunting
for
you,
you're
welcome
to
do
these
in
bed.
Assuming
you
have
a
fairly
firm
mattress.
You'll
also
want
a
pillow
to
use
as
a
prop
to
help
support
your
head
neck
and
shoulders.
So,
let's
get
started
we'll
come
on
to
our
backs.
C
You'll
want
your
knees
bent
and
your
feet
flat.
Your
head
resting
comfortably
on
the
pillow,
let
your
arms
relax
down
by
your
sides
to
start
just
notice.
What
parts
of
your
spine
are
in
contact
with
the
mat
you'll
feel
your
tailbone
resting
on
the
mat
a
little
bit
of
space
under
your
low
back
and
your
upper
back
shoulder
blades
and
rib
cage
relaxed
onto
the
mat.
C
Take
a
nice
deep
breath
in
through
your
nose
and
exhale
through
the
mouth,
inhaling
through
the
nose
exhale
through
the
mouth,
as
you
inhale,
try
to
inflate
the
air
into
the
backs
and
sides
of
the
ribs
and
then,
as
you,
exhale,
try
to
draw
your
navel
in
towards
your
spine.
Tightening
your
deep
abdominal
muscles
and
we'll
take
that
one
more
time
inhaling
and
fleeting
into
the
ribs
exhaling
sinking,
the
navel
in
towards
the
spine
and
let
everything
relax
the
next
exercise,
our
pelvic
tilts.
C
Exhale
draw
the
navel
in
towards
the
spine
tilt
the
hips
back
towards
the
mat,
flattening
your
low
vertebrae
to
the
mat
as
you
inhale.
Let
your
tailbone
relax
exhale
draw
the
navel
in
towards
your
spine
tilt,
the
pelvis
back,
flattening
your
low
vertebrae,
inhale
to
release
exhale
draw
the
navel
in
and
flatten
the
low
back
and
we'll
just
take
one
more
inhaling
to
release
the
pelvis
exhaling
to
draw
the
navel
in
and
flatten
the
low
back
to
the
mat,
inhale
to
release
and
exhale
to
relax.
C
Those
knees
imagine
that
your
tailbone
is
tracing
around
the
face
of
a
clock,
stirring
the
knees
stirring
the
thighs
and
the
hip
joints,
just
letting
your
back
and
belly
relax
and
then
reverse
the
circles
just
breathing
in
and
out
in
a
relaxed
fashion,
bring
the
knees
back
to
Center
and
let
your
feet
come
back
to
the
mat
one
at
a
time.
Let
your
arms
relax
down
by
your
sides
and
we're
going
to
do
bridges
in
Pilates
with
the
bridge
you
get
a
nice
stretch
for
your
back.
C
It's
also
great
strengthening
for
the
hips
buttocks
and
backs
of
the
thighs
you'll
want
your
feet
about
hip
distance.
Apart,
take
a
nice
deep
breath
in
to
start
exhale
draw
the
navel
in
towards
your
spine,
move
through
it
through
that
pelvic
tilt
position,
tighten
the
buttocks
and
start
to
peel
the
hips
and
spine
away
from
the
mat.
Keep
your
bridge
low.
If
you
feel
cramps
and
your
hamstrings
just
bring
the
hips
down.
C
If
that's
the
case,
otherwise
continue
to
peel
the
hips
up,
making
sure
that
your
upper
back
backs
of
the
ribs
and
shoulder
blades
are
still
connected
to
the
mat
keeping
the
buttocks
tight.
So
your
low
back
doesn't
sag
inhale
at
the
top
and
exhale
drawing
the
navel
in
roll
back
down
out
of
the
bridge.
One
vertebra
at
a
time
letting
your
tailbone
relax
on
the
mat
and
your
hips
relax
inhale
to
start
exhale
scoop
the
belly
in
flatten
the
low
back
to
the
mat.
C
Tighten
the
buttocks
as
you
peel
the
hips
and
spine
away
from
the
mat,
make
sure
that
all
the
balls
of
the
toes,
as
well
as
the
heels
are
connected
to
the
mat
and
that
the
feet
knees
and
hips
are
in
line.
Take
a
breath
in
exhale
draw
the
navel
in,
and
roll
back
down
out
of
your
bridge,
letting
the
hips
and
spine
and
tailbone
relax
come
over
onto
one
side.
C
Now
you
want
to
make
sure
when
you're,
on
your
side
that
your
head
neck
and
spine
are
supported.
So
again
you
can
use
your
pillow
for
this
bend.
Your
bottom
knee
stretch
your
top
leg
out
long
make
sure
your
top
hip
is
stacked
on
your
bottom
hip.
Scoop
that
belly
in
tighten
the
buttocks
and
we're
going
to
stretch
that
top
leg,
long
and
flex.
The
foot
lift
the
foot
up
slightly
point
the
toe
and
point
to
bring
the
leg
back
down.
C
Point
up
and
flex
flex
down
flex
up
and
point
point
down:
point
up
and
flex
flex
down,
keep
breathing
flex
up
and
point
point
down
just
one
more
point
up
and
flex
flex
down.
Let
that
top
leg
relax
and
I'm
going
to
come
back
over
onto
my
other
side
and
actually
come
on
to
my
back
to
do
a
stretch
for
the
hips.
C
So
you're
going
to
cross
your
right
ankle
over
your
left
knee
and
there's
several
ways
to
do
the
stretch
you
can
either
grab
on
to
the
right
knee
and
draw
the
thigh
gently
in
towards
your
chest.
Now,
if
you've
had
a
hip
replacement.
This
is
definitely
an
exercise,
a
stretch
rather
that
you
would
want
to
talk
to
your
doctor
about
before
trying,
if
you're
a
little
more
flexible
you
can
grab
on
to
the
back
of
the
left.
C
Thigh
draw
the
thighs
towards
your
chest
and
you
always
want
to
do
your
breathing
as
you're
stretching
inhaling
and
exhale
and
inhale
and,
as
you
exhale,
lower
those
feet
to
the
mat,
uncross
the
legs
and
we'll
take
that
stretch
on
the
other
side
left
ankle
crossing
over
the
right.
Knee
and
again,
you
can
either
grab
on
to
that
left
knee
drawing
it
gently
towards
the
chest
feeling
the
stretch
in
the
hip
and
buttocks
area,
or
you
can
grab
on
to
the
back
of
the
right
thigh,
drawing
both
thighs
in
towards
your
chest.
C
Keep
your
tailbone
relaxed
on
the
mat
breathing
through
the
stretch
and
then
lower
both
feet
to
the
mat
uncross.
The
legs
and
we're
going
to
come
onto
our
front
side
to
do
some
exercises
for
the
back.
This
is
where
the
pillow
can
come
in
quite
handy.
You
can
place
it
under
your
hips
if
you
feel
any
discomfort
when
you're
laying
on
your
belly.
C
Now,
I'm
going
to
turn
my
head
when
I'm
talking
to
you
about
these
exercises,
but
in
general,
when
you're
doing
these
exercises,
you
don't
want
to
turn
your
head
like
this.
You
want
to
keep
the
head
facing
down
towards
the
mat.
You
want
the
buttocks
tight
and
the
tailbone
tucked,
and
you
can
take
your
feet
about
hip
distance.
Apart
for
more
comfort,
it's
very
important
that
you
keep
the
buttocks,
nice
and
tight
through
these
exercises
to
help
protect
your
low
back.