Your #VitaMoves Advent Calendar 2020: Week 2 – 4

For a slightly different take on an advent calendar, we have created the #VitaMoves Advent Calendar.  Keep up to date with our daily moves on Instagram at https://www.instagram.com/vitapilatesboa/.  Also, see week 2 – 4 below:

Day 8: Samm’s stopping at Iford Manor for some calf stretch to help improve mobility when walking. Otis does the important eye-Pilates long distance gazing…

Day 9: Here’s a Core Clock: brilliant for mobilising as many parts as you want! Starting in 4-Point-kneeling reach to any number on your ‘clock face’ with just your arm or shift your weight to reach further.

Day 10: Next time you drop the Sellotape under the sofa, use your Core Clock to reach it…and why not stay down there for some extra moves?

Day 11: And a C is for Christmas ‘C’ Curve with a Rock Back and rotation. Tuck the pelvis underto activate the deep abdominals then challenge your core to roll back keeping the flexion of the spine.

Day 12: Samm’s really just gritting her teeth as she tussles again with the Christmas lights but using a C- curve and cheeky knee fold is keeping her sane…

Day 13: It’s a classic Roll Down. Start with a good chin tuck and exhale as you roll down with relaxed arms keeping your pelvis over your ankles and your knees soft. Inhale and re-stack those brilliant verts one at a time. If you have Osteoporosis – do a good neutral squat instead.

Day 14: Liz is lacing up her boots for her daily stomp and admiring her leggings using the stretchy lovely Roll Down to share the load of her Xmas jumper and hat efficiently!

Day 15: Samm’s having a lie down with a Ribcage closure to mobilise the shoulders and improve core stability by keeping the pelvis neutral and ribs heavy.

Day 16:  Samm’s up standing again and is using her Ribcage Closure-d smoothly slidey shoulders to finally finish the tree!

Day 17: Here is an amazing Arm Arc and Spiral. Bring both arms up then split them as you rotate keeping the pelvis facing forward – try exhaling as you twist and feel a lovely sense of lift.

Day 18: Liz is out in the woods and stopping to use her arm arc and spirally twist to stop, breath, enjoy the view and gaze into the distance to exercise her eyes.

Day 19: It is a simple Tennis Ball Rising (with towel) to strengthen ankles and feet and improve alignment and balance. Finish off with a little knee bend to treat the calf muscles even more.

Day 20: Samm’s been caught using her Tennis Ball Rising skills to reach for her emergency kitchen sherry….

Day 21: And the Winter Solstice, so her eis some BeachBall Breathing for you. Inhale through your nose for a full breath opeing the arms and lifting up your heart to open up the ribs even more. Exhale through the mouth and repeat. Often.

Day 22: Liz has taken herself off to a quiet place to practise her Beachball Breathin. Whatever your plans this week, do find time for yourself.

Day 23: Samm is intently studying her mat and thinking which filter to use for her Vita Squat today. Exhale as you push the pelvis back, keeping a lovely neutral spine – arms move to help you balance.

Day 24: And finally, here is your final 2020 Advent move. Samm is super excited to see what is in the oven and is using three different squats to pass the time with a neutral spine!  Wherever you get to be tomorrow, we wish you a happy day!

We hope everyone is keeping safe and keep up to date with the rest of our Pilates Advent Calendar on Instagram: https://www.instagram.com/vitapilatesboa/