Stand with your feet 6 inches apart. Stretch your arms out to each side, and twist your hands forward so your thumbs are pointing behind you and your palms are facing the ceiling. Slowly move your arms behind your back until they are shoulder-width apart and your thumbs are pointing to each other. Move your thumbs to each other a fraction of an inch, pulsing your arms gently. Repeat this movement 100 times if you can.
Find a chair or sturdy object about 6 inches wide. Sit on the floor facing the object, and position your feet on the outside of the object. Gently press the inside of each ankle against the object. Squeeze your inner thighs to press your legs together, holding the object with your ankles. Hold this squeeze and count to 100 if you can
Step 7 Sit on the floor 6 inch away from your chair with your knees bent and your right leg crossed over your left. Place hands on it. Uncross your top leg and place it on the floor next to you with your knee bent and the lower part of your leg pointing behind you with your foot resting on the floor. Lean slightly to the left, and raise your knee and foot slightly off the floor. Move your leg up and down a fraction of an inch so you move slightly. Repeat this movement Repeat with other leg.
Lie down on the floor and bend your knees so your feet are on the floor. Your feet and knees should be 3 inches apart. Put your hands on your inner thighs, and roll your back off the ground, rolling your chest to your ribcage. Keep your chin close to your chest and look straight out through your knees. Stretch your arms out past your knees. Use your stomach muscles to move your arms forward Keep your head and shoulders still as you gently move back and forth. Repeat this movement
Stretch each muscle of your body gently before your workout. Stand with your feet apart and roll your neck slowly in a complete circle three times in each direction.
Perform the Callanetics standing stretch. Hold onto the chair back with your feet hip-width apart. Grasp your right foot with your right hand and point your knee straight down. Do not pull your heel to your seat. Tuck your hips forward and adjust your knee to point straight down again. Breathe in this position for 30 seconds, then switch legs and repeat.
Perform the Callanetics up and over stretch. Place your right heel on the chair seat with your knee slightly bent. Place your hands on your right thigh. Exhale as you fold your torso over your leg. Take three slow breaths and pull your torso 1/16 inch closer to your leg. Take three more breaths, and continue pulling your torso further forward until you cannot fold any deeper. Switch legs and repeat.
Perform the Callanetics super-slow plié. Press your entire foot on the floor as you lower your hips into a squat. Move as slowly as possible. Bend your knees to go as low as you can without raising your heels, then reverse the movement. Slowly rise up to a standing position. Repeat this exercise 10 times. Do not hover in your low position, keep moving slowly.
Perform the Callanetics bend and curl. Slowly squat about 4 inches and tuck your hips forward, creating a "C" shape with your stomach. Hold this position for five breaths, then release the tuck. Lower your hips 1 inch, and tuck your pelvis again. Hold this position for five breaths. Lift your hips up 1 inch and repeat the tuck and hold process. Continue the cycle of lowering and raising your hips for five cycles.
i try to translate word by word but i think for you will be difficult to translate also, i can sent to you in english 2 sites - Callanetics Instructions , for you will be more easy, if not, i will make new video .
hi i really like your video and would love to use it for a practice but unfortunately i do not speak your language for the explanations. Is there an english version available yet?
Thanks for English explanations.
Heloisasans 3 days ago
I am anxious for the English version!
HECOBobbie1 3 weeks ago
Thank you so much for sharing this. Hopefully english coming soon.
vdpearson 3 months ago
i hope this is enough , you don't need every word, only to look and to make same
Ksenia721 5 months ago
@Ksenia721
annogorman 5 months ago
Respond to this video..Thank you so much for English instructions.It will be very helpful.
annogorman 5 months ago
Step9
Stand with your feet 6 inches apart. Stretch your arms out to each side, and twist your hands forward so your thumbs are pointing behind you and your palms are facing the ceiling. Slowly move your arms behind your back until they are shoulder-width apart and your thumbs are pointing to each other. Move your thumbs to each other a fraction of an inch, pulsing your arms gently. Repeat this movement 100 times if you can.
Ksenia721 5 months ago
Step 8
Find a chair or sturdy object about 6 inches wide. Sit on the floor facing the object, and position your feet on the outside of the object. Gently press the inside of each ankle against the object. Squeeze your inner thighs to press your legs together, holding the object with your ankles. Hold this squeeze and count to 100 if you can
Ksenia721 5 months ago
Step 7 Sit on the floor 6 inch away from your chair with your knees bent and your right leg crossed over your left. Place hands on it. Uncross your top leg and place it on the floor next to you with your knee bent and the lower part of your leg pointing behind you with your foot resting on the floor. Lean slightly to the left, and raise your knee and foot slightly off the floor. Move your leg up and down a fraction of an inch so you move slightly. Repeat this movement Repeat with other leg.
Ksenia721 5 months ago
Step 6
Lie down on the floor and bend your knees so your feet are on the floor. Your feet and knees should be 3 inches apart. Put your hands on your inner thighs, and roll your back off the ground, rolling your chest to your ribcage. Keep your chin close to your chest and look straight out through your knees. Stretch your arms out past your knees. Use your stomach muscles to move your arms forward Keep your head and shoulders still as you gently move back and forth. Repeat this movement
Ksenia721 5 months ago
Step 5
Stretch each muscle of your body gently before your workout. Stand with your feet apart and roll your neck slowly in a complete circle three times in each direction.
Ksenia721 5 months ago
Step 4
Perform the Callanetics standing stretch. Hold onto the chair back with your feet hip-width apart. Grasp your right foot with your right hand and point your knee straight down. Do not pull your heel to your seat. Tuck your hips forward and adjust your knee to point straight down again. Breathe in this position for 30 seconds, then switch legs and repeat.
Ksenia721 5 months ago
Step 3
Perform the Callanetics up and over stretch. Place your right heel on the chair seat with your knee slightly bent. Place your hands on your right thigh. Exhale as you fold your torso over your leg. Take three slow breaths and pull your torso 1/16 inch closer to your leg. Take three more breaths, and continue pulling your torso further forward until you cannot fold any deeper. Switch legs and repeat.
Ksenia721 5 months ago
tep 2
Perform the Callanetics super-slow plié. Press your entire foot on the floor as you lower your hips into a squat. Move as slowly as possible. Bend your knees to go as low as you can without raising your heels, then reverse the movement. Slowly rise up to a standing position. Repeat this exercise 10 times. Do not hover in your low position, keep moving slowly.
Ksenia721 5 months ago
Step 1
Perform the Callanetics bend and curl. Slowly squat about 4 inches and tuck your hips forward, creating a "C" shape with your stomach. Hold this position for five breaths, then release the tuck. Lower your hips 1 inch, and tuck your pelvis again. Hold this position for five breaths. Lift your hips up 1 inch and repeat the tuck and hold process. Continue the cycle of lowering and raising your hips for five cycles.
Ksenia721 5 months ago
i try to translate word by word but i think for you will be difficult to translate also, i can sent to you in english 2 sites - Callanetics Instructions , for you will be more easy, if not, i will make new video .
Ksenia721 5 months ago
no
Ksenia721 5 months ago
thank you that will be great. i look forward to that. Are you speaking Polish?
annogorman 5 months ago
i will make english subtitles for you :-) only in another page i will put here name of it
Ksenia721 5 months ago
hi i really like your video and would love to use it for a practice but unfortunately i do not speak your language for the explanations. Is there an english version available yet?
ZondaaFTW 5 months ago