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12 MIN Intro Workout | Essentrics
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- Опубликовано: 10 мар 2011
- For more beginner full body stretch workouts, start your Essentrics TV 14-day free trial: bit.ly/3s21yNj
Essentrics dynamically stretches and strengthens your whole body to tone your muscles and increase flexibility. The powerful Essentrics technique of strengthening the muscles in a lengthened position quickly transforms the body into a long, lean and toned shape.
➡️More beginner workouts: www.essentricstv.com/beginner-2
➡️ More 15 minute exercises: www.essentricstv.com/15-minut...
Start your 14-day free trial on Essentrics TV: bit.ly/EssentricsWorkoutStreaming
Created by PBS TV Host of Classical Stretch and healthy aging expert, Miranda Esmonde-White over 25 years ago, Essentrics® is the key ingredient to increasing your healthspan and quality of life.
Benefits you'll notice:
✅ Stronger muscles and joints
✅ Increase in full body flexibility & mobility
✅ Relief of chronic pain and stiffness
Join the Essentrics Community:
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I have active cancer/leukemia and I'm so glad to have found this light workout. I can't stand for long. But i did the entire 12 minutes. I'm hopeful!
That’s so great! We all deserve exercise and the joy it brings❤ I will pray for ur heath journey and healing 🙏
Wonderful!
🌺🙏
How are you today ❤
I’m 89 years old..awsome stretch for me.. move easer !
After 20 years of Miranda, it's the best program I have found. Fountain of youth. I'm a 60 year old man and I feel great because of Miranda.
Thank you for your positive feedback -- we're so happy to hear that our technique has had such positive effects on your life.
Love this. A stretching exercise that's not yoga. Awesome!
I totally agree. And I'm a Yoga teacher too!!
I like to think of myself as reasonably physically active… this year goal is to work on my posture. Began the year with Pilates, just discovered Essentrics and this 12 minutes intro was tough!! Definitely going to incorporate it into my exercise routine!!! Thank you 😊
Ive been following your mom's Classic Stretch program on PBS for years... am so happy you are continuing her work for yet another fit generation! Thank you.
❤😊
😊
I've been doing classical Stretch program for few years. So happy to found you continuing your mom's work . very grateful to both of you. Thank you.
I've been doing Essentrics for years and still like coming back to this one from time to time. 👏
Wow... this was a perfect workout.... flowing, moving, one position into the next. The instructor has a great voice... often, I will not do a workout because the instructors voice is "nerve-racking".... I REALLY like the outdoors background..... so beautiful for those of us that are indoors... even the bird sounds.... I hope to find more of your videos that offer this setting.... GREAT!
Teri Lindsay Hi Teri! I remember you from the JGM group, which is totally inactive now. Isn't it funny that we both found this lovely form of exercise? I hope you're doing well!
Marcia Anzur Hey Marcia..... yes, the JGM group just got to be "a bit much", and certain personalities changed the "atmosphere"/conversation for me. I have adapted to "Wheat Belly For Total Health" with great success and enjoying the benefits of good health by eliminating ALL grains from my food chain. I really like this gentle form of exercise: Essentrics. Hope you are doing well. I stay in touch regularly with Nova Morgan aka. Helen Minns and Deanie deBoerAndresen. We have remained FB "friends". Good to hear from you too.
Teri Lindsay Teri, I'm going to PM you on Facebook about another TGM group that I like very well. Check your Other file in Messages if you're interested. XX
can i get tat file also please?
Thank you. That was easy to follow. This workout is a confidence booster 💕
Thank you for a perfect morning energy stretch. I love your frequent technique and form guidance and direction. My arms will especially thank you for this beneficial workout.
Sahra, great video. I love how you thoroughly explain the moves and proper posture. You're a great instructor.
Thank you ! For me this essentrics routine is a great, energizing morning warm-up.
Totally awesome....and the sense of well-being created is priceless!
Really good workout. Good stretching. 12 minutes was perfect for me.
Just recently found this on RUclips and really like it. Great stretching workout. You are an excellent and natural instructor.
I had some other of your workouts saved on a playlist that I loved and used regularly that got deleted. They really helped me gain strength and ease pain. I am disappointed they are no longer available.
I absolutely love doing these, I've lost a 100 pounds and found these on iTunes and now I can start to tone my muscles with these great flowing exercises. I can tell a difference and have lost pant sizes by doing these. You have helped me so much I have MS and I can do these fairly easy! I gained a quarter of an inch in height in a month and a half! I just can't thank you enough for posting these workouts, I recommend these to everyone, I love doing them so much it's like a drug to me!
I found them on utube not iTunes
Thank you for sharing with us Lisa, and thank you for sharing with your friends! We are so grateful for the positive impact that Essentrics has had in your life. If you would ever like for us to share your testimonial on our website, please write your story to mystory@essentrics.com Thank you!
Lisa Lay s
@Lisa lay. There are many videos of essentrics. Which ones did you use? Your share will be helpful. Thanks
Impressive workout! I've found this sample intro so beneficial, I ordered some DVDs.
Love this thank you 🙏🏻🌻 I look forward to do this stretching before my breakfast 🌷♥️
Just what the doctor ordered! Loved it
I've been doing different types of workout, but I prefer this workout, I feel so much better afterwards. Thank you keep doing the good work 👏
love it, perfect morning workout
This works as a great warmup too! Thank u for sharing!
Great stretches to improve posture. Fantastic. Thank you
Always beneficial. Thanks to Miranda and team.
Just what I need thank you thank you😄👍
thank you for the great exercise routines… so effective…I’ve shared with my daughters and daughter in law…i regularly workout with Essentrics and at 59… staryed back to ballet and barre… but i always start the day with connective tissue workout
Thank you! Really good workout. Love it very much. Keep posting more
I start To do this workout yesterday i feel very good thanks to you good workout
Thanks for sharing, I love your energy and the movements are effortless! Keep it up!
Jojo Siwa Siwa
Hey Kseny~ I've recently discovered you and Qigong... and love every minute with you! Then I found Essentrics earlier today. I decided to do a workout doing this Essentrics after your "10 Minute Qigong Routine to Start Your Day - Qigong for Beginners." I felt fabulous! I am looking forward to continuing to mix them together for my daily workouts. They sure felt right today. I am so happy to see your comment - I felt even better about Essenetrics for seeing it! ;)
This was great! Love those windmills! Will do this as one of my daily stretches when I wake up. So glad to have found this channel!
Thank you for sharing a video with nice stressing body exorcise
cont… intro to essentrics and then whatever i have need for… thanks so much!
that felt wonderful!!! Thank you
So so precious! Thanks!!!!
Great stretches, thank you :)
Looking to increase my flexibility for my barre workouts sot his fantastic.
Ahhhh I feel soooo good after this session!!
Very nice! The teacher is delightful!
Thank you!!
Glad I found you. Thank you.
Really great directions 😊
I never realized how out of shape o was until I did this. So glad I found you!
This really works great! Try it and you'll be amazed at how much your upper body and legs loosen up.
LOVE it!!!
Great. After my musculation It saves me after pains
Just come across Essentrics from a comment on a Gabor Mate video. This is incredible. I was already sweating after this short introduction. 😅 it’s perfect and exactly what I was looking for! Thank you! ❤
So glad you found us and are enjoying the program so far! ❤️
This workout has changed my life. Thank you.
I love these workouts and think Sahra is a great teacher who exemplifies being in great shape. I think a little less explanation of the moves (or maybe just explaining it the first time, and trusting we can pick up on some of the more obvious details) would help it flow and be extra relaxing. I find that I’m ready to do a move but have to pause longer than I’d like for the explanation. That being said- these are the best and I would recommend to anyone!
Thanks so much for the feedback! We'll definitely take it into account. So glad you are enjoying the workouts 🥰
this takes my chest pain away
What a paradisiac place :-) So beautiful.
Wonderful!!!
Neato I love this...holy wow I think I'll hangout here or I should say take YOU to MY patio daily...
Loved this.. think I can do it as well,
I really like these workouts ... they are so different and feel great. And I like the background sounds as well, (birds, wind, waves) very soothing and relaxing making it very enjoyable. Can you recommend foods that should be eaten on a regular basis to help stay slim along with these workouts?
Thanks so much for your comment! So glad you enjoyed the workout. Our expertise lies in movement, and we understand that different foods work for different bodies! We recommend conferring with a nutritionist and/or dietician for any insight on what food habits would be most suitable for you and your health. For any movement or workout questions, feel free to send them our way! 🤗
Reminds me of Nia! Lovely!
Thank you, this felt really good after a heavy chest and shoulders workout.
So glad it offered some needed relief! ☺️
It is so nice to exercise with the beautiful flowers. Enjoying the view and workout
Beautiful location.
This has a little of everything and not too much. I will definitely try it out.
Hope you enjoy it! 🥰
Sorry love😍❤️ more videos please
I love these exercises. Thanks you ❤
You're so welcome! So glad you enjoy them 🥰
Seems good
Tkx 4 sharin 😊❤️
Thank you Essentrics Team for your advice. I am working out everyday with Marie Edmond White:PBS show and I am now able to complete each workout! I just received her book”aging backwards “ and season 6 dvd. I am stronger and the only pain I have now is severe low back pain-I have when I get up from bed in the morning. I am actually bent over from the pain. It subsides after moving for about an hour. What excersizes do you suggest???
Hi Catherine,
Thank you so much for reaching out to us! We are so happy to hear that you are benefitting from the technique. We hope that you find relief for your back pain as well.
We have a variety of speeds and intensities that can fit almost anyone - the trick is listening to your body. If you have any pain, the exercise instantly becomes a therapeutic exercise- meaning working within a smaller, slower range to prevent the already inflamed area from becoming more irritated. Working before the “stretch”, though it misleading can feel good, can restrict blood flow. Being flowy with your movements will help to promote blood flow which has a tone of healing nutrients. If you wake up feeling great, you can make your movements a little larger with more resistance, but listen to your body as you go. Of course, if you have any health issues it is also crucial to speak with your doctor to ensure that our technique is appropriate for your condition.
That being said, through our streaming service Essentrics TV, we have loads of options that are slow and restorative; perfect for soothing back pain. Here are a few that might be of interest to you:
-Aging Backwards for Beginners: Pain Relief
-Season 12 Ep.05 Back Pain Relief
-Season 11 - Ep.08: Back Pain Relief
-Essentrics Stretch Series: Tension Release
-Pain-Relief Workouts: Connective Tissue Workout
If you are interested in streaming, please follow this link: essentrics.com/page/productdetails/ESSENTRICS_TV_online_streaming/Monthly_STREAMING_Membership.htm
Please feel free to write to us if you have any other questions at info@essentrics.com
Best,
Alexandra
Essentrics & Classical Stretch
I adore this type of stretching. First timer. I do hear my knee bones rubbing together. Is that OK. Do they just need the cob webs shaken up or is this not a good thing. I am 76 . Need stretching all my joints. Also my shoulders are tight and a little at a time stretching is needed.
My tai chi teacher said to make sure your feet are always pointed in the direction of your toes or your knees could do that. So if you ate doing a twist or stretch to the right....you would lift the heel of your left foot and swivel to face th e knees.
Helps my sciatica
I have been doing these exercises for a few months now; really great! I did the spine 1 of your mom for a couple of months, then missed several days; now I can't find it anymore; I even tried the core 1 but my balance is bad so I just want to do the spine 1; where do I find it again?
Try our Classical Stretch by Essentrics RUclips Account: ruclips.net/video/zCvLPr-LmSc/видео.html
I used to do the 15 min. Essentrics full body workout with Sarah on RUclips every morning, the one with the blue shirt that was shot in old montreal, but it's not available anymore! On which dvd is it so i can keep doing it! I have other essentrics dvds but they are to hard for me right now... I really enjoyed that training! It was very complete...
It's their Barre workout video's standing portion. The dvd cover has Sahra wearing the blue top you are referring to.
Wow, I made it! Any advise for severe quad pain related to a Lt disability? Otherwise I can keep up. I hope you can help, I hate to get discouraged.. Which I often do, a few months ago, they discontinued Miranda White from my PBS television, upset I found the utube minis. I live in Rdwdcty , California .
Hi Catherine,
Thanks so much for your comment!
We have worked with many clients who have had similar conditions and found relief. Before trying a new technique, it is most important to speak with your doctor - they may suggest to avoid certain movements all together which we advise you to apply.
Essentrics is so beneficial to those who suffer from chronic pain because we encourage gentle, smooth, low impact movements. We have a variety of speeds and intensities that can fit almost anyone - the trick is listening to your body. If you have any pain, the exercise instantly becomes a therapeutic exercise - meaning working within a smaller, slower range to prevent the already inflamed area from becoming more irritated. Working before the “stretch”, though it misleading can feel good, can restrict blood flow. Being flowy with your movements will help to promote blood flow which has a tone of healing nutrients. If you wake up feeling great, you can make your movements a little larger with more resistance, but listen to your body as you go.
I hope that helps, please follow this link to our website for any additional information: www.essentrics.com/index.html
Don't be shy to reach out to us, we would love to offer you some workout recommendations!
Kind Regards,
The Essentrics Team
I really love this. I wanted to purchase some workouts for download but unfortunately, they are only available through a “TV” subscription paid on a monthly basis. I don’t agree with rent to own - it makes it inaccessible to a lot of people.
Hi! I'm sorry you're finding that our streaming option does not work for you. We also have DVDs available for purchase through our website as an alternate option: store-us.essentrics.com/collections/dvds🤗
My only complaint in this tutorial is that the captioning for hearing impaired folks are really bad. The instruction is important in targeting the areas ... but if you can't hear the specifics, it is really hard to learn and understand the benefits of this system.
I see what she means!
Wish she would move away from the top of the stairs! Lovely workout!
Wow I never knew I was so stiff! Was anyone else sweating?!😅
I'd like to follow the entire program from the beginning, how do I find it? Thank you!
Hi Verushka, thanks so much for reaching out to us and for your interest in the Essentrics technique! If you are looking for a place to start, Essentrics TV, our online streaming service, would be the best way to go about it! Our streaming service gives you access to hundreds of our videos, including full seasons of Classical Stretch and some new and exclusive content! Essentrics TV offers profiles with different focuses for everyone; you will find just what you’re looking for. Here are 3 beginners playlists that you can get started with:
www.essentricstv.com/beginner-2
www.essentricstv.com/15-days-of-toning-for-beginners
www.essentricstv.com/beginner-30-day-health-challenge-2018
We offer a free 14-day trial to all new customers. After that, you are free to cancel your subscription whenever you chose through your account settings!
www.essentricstv.com/checkout/subscribe/purchase
Clove
Esto es acapulco no??? Hermoso
USUALLY JAMAICA!
Are your exercises safe for people with osteoporosis.
Hi Vorachon,
Thank you so much for your comment!
Essentrics is so beneficial to those who suffer from chronic pain or any health issues because we encourage gentle, smooth, low impact movements. We have a variety of speeds and intensities that can fit almost anyone - the trick is listening to your body.
We have worked with many clients who have had similar conditions and found relief, I'd highly recommend going through some of our healing testimonials on our website (they are quite inspiring!): www.essentrics.com/healing.html
Please reach out to us through our website or by emailing us at info@essentrics.com if you have any questions whatsoever, we would love to assist you in choosing the most appropriate workouts.
Best,
The Essentrics Team
@@essentricsworkout I’m shocked at the reply here. Those with osteoporosis of the spine should not be doing any exercises that twist and bend the spine as the vertebrae can break causing intense pain and disability. It all depends on the T-Score, age, and whether any bones have previously been broken. Always check with your doctor before starting any exercise program. Also ensure you are close to soft furnishing or something else you can use to catch your fall to avoid fractures from falling.
I really liked this workout, very graceful , beautiful setting but most of all, NO ANNOYING MUSIC
So glad you enjoyed it! 🙌
Is there good excercies for hand numbness and tingling?
Absolutely! We have a couple wonderful hand and finger mobility workouts available on our streaming platform that would help with this. You can find out more about our streaming platform here: essentrics.com/essentrics-tv/ 🥰
is there a particular dvd that this workout is on? I don't have internet
Unfortunately, we don't have this particular workout available in DVD format. To see what we do have available on DVD, you can visit our online store: store-us.essentrics.com/collections/dvds
@@essentricsworkout is it just on youtube
Where was this filmed? It looks like maybe St. Thomas?
This was filmed in Jamaica! 😊
Is this appropriate for someone with a neck injury?
This is a great question! It's important to keep in mind that we are not doctors and cannot provide any medical advice, so you will need to consult your physician to ensure that there are no contraindicated movements for your condition. If you have been cleared for exercise following your neck injury, this workout would be great to help you strengthen your whole body and improve your posture including neck/head alignment 😊
Great video but I don’t agree with the tucking under of the lumbar spine/lower back. Not good for lumbar spine, especially if you have lumbar spine issues such as degenerative, bulging or arthritic discs. Keep lumbar spine in neutral.
Hi there, thanks for your comment!
It’s very important to follow any doctor or physio guidelines regarding any personal restrictions. Essentrics is designed to rebalance every muscle in the body by moving each joint the way it is designed to move- when you don’t move the body the way it is designed to function, the muscles shrink and atrophy and the surrounding fascia becomes congealed which creates a stiffness. A lot of people have stiff lower backs from sitting all day which is what causes a lot of lumbar spine issues in the first place. The best way to relieve this stiffness is by moving and allowing the blood to circulate and heal the injured area as well as loosen up congealed fascia. A lot of restrictions for tucking under come from other fitness programs that involve isometrically holding the pelvis in the tucked under position or involve external weights which compresses the spine and this is not the nature of Essentrics. In Essentrics we move the spine the way it is designed by going through the range of motion that is available for the student on that given day. We also place a major emphasis on pulling up instead of sinking so the vertebrae are actually pulling apart (against gravity) instead of creating torsion.
Best,
The Essentrics Team
Embrace neutral spine or the natural curve of the lumbar spine. I tucked my pelvis/lumbar spine for years cause that's what we did in aerobics years ago. As a result, I lost the natural curve in my lower back. So I'm not a proponent of tucking but keeping in neutral spine except when lying supine with legs in air. Thanks!
I purchased the CD’s years ago. How can I get access online?
You can access our workouts online by signing up for our streaming service, Essentrics TV, which hosts all 400+ of our workouts, including weekly live classes, curated challenges, and more! Find our more here: essentrics.com/essentrics-tv/😊
When you say flattening your abs, do you mean holding your core like in ballet? Or do you mean sucking in?
Amazing question! Our goal is to engage the core muscles, keeping them stable while breathing through the exercise sequence; when the arms are above the head, some people have a tendency to let the abdomen drop forward, we want to prevent this by keeping the core engaged. I hope this is helpful! 🤗
This was filmed at Roundhill, Montego Bay Jamaica. www.roundhill.com/
Where is this place?
This video was filmed in Jamaica! 🏝️🌺
Where is this location? Italy?
This video was filmed in Jamaica!🏝️🌺
IS ESSENTRICS GOOD FOR OSTEOPENIA?
Thanks for this question! It's a great one 😊I have quite a long answer below:
Firstly, I should just mention that though our technique is very therapeutic, we are not physicians and therefore can't give any medical advice. We recommend consulting a physician that you trust for further advice before committing to any exercise program.
There are a lot of blanket/generic statements out there (about any health condition!) to do with “do this” and “don’t do that” and it can be very hard to navigate. A lot of what is being referenced in regards to osteoporosis/osteopenia and spinal positions (primarily rotations and spinal flexion) has to do with programs that either perform those movements excessively, while loading with external weight, or while holding the position. What is missing is the how to perform the exercises to keep them safe, and the concept of individual variability. A main focus in Essentrics is rebalancing the spine, which takes moving your spine in every direction on all planes of movement in a balanced, even way. We work a lot on the rotation of your hips which will allow more movement through the lumbar zone so you don’t put excessive rotational strain on the lumbar spine itself. We also place a major emphasis on pulling up instead of sinking so the vertebrae are actually pulling apart (against gravity). This simultaneously stretches and strengthens your muscles; you are lengthening the muscles that support your spine (and really all your bones and joints) in a strengthened fashion.
All of this to say that our program definitely can be good and safe for osteopenia, and we have many customers with the condition that have found improvements and relief in doing our workouts! But all bodies are different, so it is important to take it slowly, listen to your body, ensure proper alignment during your movements, and confer with your physician for further advice.
For any more specific questions about the technique and its suitability for you and your health needs, you can reach out to our training team at training@essentrics.com 🤗
- The Essentrics Team
Very much enjoyed the intro workout. However, all the background noise is very distracting. Is it possible to remove that?
Thanks for your feedback! We always aim for any music or background noise to add rather than take away from the workout. This is an older workout, and we hope that this has improved over time! 🤗
Is this the same as Miranda Esmond's stretch?
+Laura DeYoung This is Miranda's technique, yes. Essentrics was created by her. The instructors are trained her techniques. Also, I think this may be her daughter Sahra, who also teaches Essentrics. She sounds like Miranda :)
Yes, this is her daughter.
is she Miranda's biological or adopted daughter?
Many of these practices are from the ancient art of Qigong
There certainly are some similarities in the flow of movements! The Essentrics technique was designed by a former ballerina, and the flow of the movements is pulled from that dance background. To learn about what makes Essentrics a unique workout technique, you can check out our website: essentrics.com/about-us/ 🤗
To fast for first time. Would be better to really slow the movements down for beginners
Hi D -- thanks for your feedback!
We offer full-length workouts that are slower in pace on our streaming service Essentrics TV. essentrics.com/page/productdetails/ESSENTRICS_TV_online_streaming/ESSENTRICS_TV___Monthly_Membership.htm
If you have limited mobility or any health issues, a nice place to start would be our Age-Reversing Workouts: Posture & Pain Relief/Mobility & Bone Strengthening.
Otherwise, if you simply want a gentle introduction to the technique: Classical Stretch Season 11 Full Body Mobility is for you!
Of course, we offer these workouts on DVD as well.
Feel free to write to us at info@essentrics.com if you have any further inquiries!
Best,
The Essentrics Team
Exactly!
Too fast for the first time..
Please, never round your back while doing wide-spread squats. Please, never bend over while twisting (windmills). Be careful of this video. You must know how to modify this if you're going to follow it. Watch "Bob and Brad" for correct postural alignment.
Thank you for your comment and concern. While you will find videos of all kinds on the internet and some, such as Bob & Brad have great expertise and excellent advice, it is also important to understand different kinds of movement, how they are performed, and how they impact the body differently.
With any condition or injury, we always encourage folks to avoid any contraindicated movements and consult a physician or medical professional you trust before starting any exercise program.
In Essentrics, we focus a lot on alignment, pulling up and rotation of the hips to allow for full and safe mobility of the spine; when twisting the spine here, the focus is on lengthening first, creating space between the vertebras and engaging the muscles surrounding the spine, then rotating on the spine. When rounding the back, we are keeping proper alignment and weight distribution by having the shoulders over the hips. We encourage anyone who might be confused about proper alignment to check out the videos on our beginners page on our website: essentrics.com/videos/ 🤗
ouch too fast in the beginning
Sorry to hear that! We have a wider range of slower-paced workouts available on our streaming service, Essentrics TV! You can find out more about it here: essentrics.com/essentrics-tv/ 🤗
Too difficult to follow along because she keeps stopping and pausing
Thanks so much for your feedback! Sorry to hear that the explanations made it difficult to follow, we always aim for them to add to the workouts rather than take away. We'll keep this in mind in future workouts! 🤗