Shoulders Hips & Heart-Openers: Yogalates with Erin

Shoulders Hips & Heart-Openers: Yogalates with Erin Menut, Wellness Coach, MA, E-RYT 500
Full-length Yogalates workout for shoulders, neck, core, hamstrings, obliques, legs, hips, quads, balance. Props: thigh band, theraband, small stability ball
Key Poses, Muscles Worked, and Benefits
1. **Tadasana (Mountain Pose)
- **Muscles Worked**: Quadriceps, Hamstrings, Glutes, Core, Spine Stabilizers.
- **Benefits**: Improves posture, strengthens legs, enhances focus and balance.
2. *Cat-Cow Pose*
- **Muscles Worked**: Spinal Extensors, Abdominals, Shoulders, Neck.
- **Benefits**: Increases spinal flexibility, massages internal organs, relieves tension in the neck and shoulders.
3. *Side Stretches*
- **Muscles Worked**: Obliques, Intercostal Muscles, Shoulders, Latissimus Dorsi.
- **Benefits**: Improves flexibility in the spine and ribcage, stretches the side body, aids in better breathing.
4. *Twists*
- **Muscles Worked**: Obliques, Abdominals, Spinal Muscles.
- **Benefits**: Improves spinal mobility, aids digestion, detoxifies internal organs.
5. *Chair Pose Variations*
- **Muscles Worked**: Quadriceps, Glutes, Calves, Core, Shoulders.
- **Benefits**: Strengthens legs and core, improves balance, energizes the body.
6. *Forward Fold*
- **Muscles Worked**: Hamstrings, Calves, Lower Back.
- **Benefits**: Stretches the back and legs, calms the mind, relieves stress and anxiety.
7. *Plank Pose*
- **Muscles Worked**: Core, Shoulders, Arms, Glutes.
- **Benefits**: Strengthens the core, improves overall body strength, enhances endurance.
8. *Downward Facing Dog*
- **Muscles Worked**: Hamstrings, Calves, Shoulders, Arms, Core.
- **Benefits**: Stretches the entire body, improves circulation, relieves tension.
9. *Warrior 2 Pose*
- **Muscles Worked**: Quadriceps, Glutes, Hamstrings, Shoulders, Arms.
- **Benefits**: Strengthens legs, opens the hips, improves stamina and concentration.
10. *Hip Openers (Seated Forward Bend with Butterfly Legs)*
- **Muscles Worked**: Hip Flexors, Inner Thighs, Spine.
- **Benefits**: Opens hips, stretches inner thighs and groin, releases lower back tension.
11. *Core Strengthening (Roll Backs with Variations)*
- **Muscles Worked**: Abdominals, Obliques, Lower Back.
- **Benefits**: Strengthens core, improves spinal flexibility, enhances control and stability.
12. *Leg Lifts with TheraBand*
- **Muscles Worked**: Quadriceps, Hamstrings, Core, Hip Flexors.
- **Benefits**: Strengthens legs and core, improves flexibility and control.
13. *Bicycles and Leg Pulses*
- **Muscles Worked**: Abdominals, Hip Flexors, Quadriceps.
- **Benefits**: Strengthens core, enhances coordination, improves leg endurance.
Summary of Class Focus
The class integrates Pilates and yoga elements, focusing on enhancing flexibility, strength, and core stability. Key poses like Tadasana, Cat-Cow, and Downward Facing Dog are used to warm up and stretch the body. Side stretches and twists are incorporated to improve spinal mobility and oblique strength. Chair pose variations and forward folds help to engage the legs and promote balance. Core strengthening exercises, including rollbacks and leg lifts with a TheraBand, target the abdominal muscles for improved stability. The overall focus of the class is on mindful movement, breath awareness, and balancing strength with flexibility.
Originally recorded July 10, 2024

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Erin Menut, MA, E-RYT 500, Wellness Coach
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Website: radiantenergyforlife.com/
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