7 Yogalates Exercises and Stretches

If you have been wanting to try Pilates, and/or maybe been a bit afraid to pull the trigger and commit – enter Yogalates.

This fusion workout is a great way of getting the stretch and flexibility work you are accustomed to from yoga, and adding a few strength building Pilates exercises in there too.

No prior experience or props required for this sequence, which comes from the first half of my 30 min Morning Yogalates Fusion Workout class on YouTube (find the link for the whole practice below).

1. Twist – Come to lay down on your back. Getting heavy on the mat, and taking a few deep breaths in and out through the nose. Pull the right knee in towards the chest. Leave the left leg out long, reach out through the heel. Cross the right knee over to the left. Reaching the right arm out to the side to keep shoulder down. Drawing the low belly in and up. Exhale back to center.

2. Single Leg – Hold on to the bent right knee, and curl head and shoulders off the mat. Float the left leg off the mat at a low diagonal. Inhale to squeeze the leg in a bit more, then switch legs. Exhale to switch, and switch again. Keep repeating for 5 – 10 rounds alternating legs. Keeping the left knee in, lower down slowly.

Repeat the twist in #1.

3. Bridge – Bring the feet to floor, hip width distance apart. Shrug the shoulders down and away from the ears. Press the feet into the floor and squeeze up. Lifting hips as high as they can go. Hugging the inner thighs, and pushing in to the big toes. Relax shoulders, neck and facial muscles. Then roll back down.

4. Reclined Pigeon – Cross the right ankle over the left knee. Pull the thigh in towards the belly. Keep head and shoulders relaxed. Maybe rocking side to side for a few slow deep breaths. Release and repeat on the other side.

5. Roll Up – Extend the legs out long. Reach the hands up, palms in. Flex feet, stay active through the legs. Inhale and lift the head and shoulders. Exhale to come up and round over the legs. Reaching out through the arms.

6. Bird Dog – Come up to table top, with hands under shoulders and knees under the hips. Bring right elbow and left knee in together to touch. Inhale to straighten and reach out, feeling length. Exhale to round and contract back together. Do about 5 – 10 rounds. Repeat on the other side.

7. Single Leg Kick – Lower down to the belly. Come up to the forearms, making fists. Think of lifting up through the chest. Push down into the pubic bone. Lift and tune the lower abdominals off the mat. Bend the right knee and kick twice. Stretch it back slowly. Bend the left knee to kick twice, then stretch it back. Repeat on alternating legs. Keep engaging and lifting the core to feel it. Do 10 rounds or so. Then finish with a few baby cobras, lifting arms and chest, finding length in spine.

This sequence is a snippet of my latest 30 min morning class on my YouTube channel and within my mobile app.