Pole Dancing for Fitness - Kneeling Warm Up
- 12 years ago
Pole Dancing for Fitness - Kneeling Warm Up - as part of the fitness series by GeoBeats.
This is a Kneeling Warm Up. We are going to start with Cat Cow Wave. Coming onto your hands and knees, go ahead and tuck your pelvis. Round your back and then let the tip of the toe go towards the sky, top of the head towards the sky. This is our cat and our cow, and then from here, go ahead and let your heels come back, your hips come back to your heels. We are going to pretend we have a ball and we are going to push the ball along the ground with the nose, coming forward, rounding back, tucking the pelvis, and once again going forward, tucking the pelvis, coming back. Moving through this position, taking up space and lengthening the body, and now we are going to pretend we are a cat, rubbing our bodies along the side of a couch.
We are going to take our face, rub it along one side of the couch, cheek, ribs, tail, cheek, ribs, tail, check, ribs, tail, stretching, going a little bit further every time and then from here, doing a circle with the rib cage, taking the ribs down to the ground, tucking the pelvis, rounding the back. You can pretend that you are a sponge cleaning the inside of a glass. You can let your head relax down and then lengthen up, and this gives the pelvis and ribs and shoulders time to warm up, time to become nice and mobile. For exercise, go ahead and let the pelvis come back to heels, sitting up. This is our Kneeling Warm Up.
This is a Kneeling Warm Up. We are going to start with Cat Cow Wave. Coming onto your hands and knees, go ahead and tuck your pelvis. Round your back and then let the tip of the toe go towards the sky, top of the head towards the sky. This is our cat and our cow, and then from here, go ahead and let your heels come back, your hips come back to your heels. We are going to pretend we have a ball and we are going to push the ball along the ground with the nose, coming forward, rounding back, tucking the pelvis, and once again going forward, tucking the pelvis, coming back. Moving through this position, taking up space and lengthening the body, and now we are going to pretend we are a cat, rubbing our bodies along the side of a couch.
We are going to take our face, rub it along one side of the couch, cheek, ribs, tail, cheek, ribs, tail, check, ribs, tail, stretching, going a little bit further every time and then from here, doing a circle with the rib cage, taking the ribs down to the ground, tucking the pelvis, rounding the back. You can pretend that you are a sponge cleaning the inside of a glass. You can let your head relax down and then lengthen up, and this gives the pelvis and ribs and shoulders time to warm up, time to become nice and mobile. For exercise, go ahead and let the pelvis come back to heels, sitting up. This is our Kneeling Warm Up.