Full transcript
0:00Hi guys, welcome back to Flow With
0:02Delicious. Today we're doing five simple
0:05moves I'm practicing in my 30s to
0:07support my strength, mobility, and
0:09balance as I get older. Let's [music]
0:11begin in 3, 2, 1. Hold your wall sit
0:16here. Keep your feet planted and let
0:19your back stay supported [music] by the
0:21wall. Keep your knees following the
0:23direction of your toes and remember you
0:26don't [music] need to sit very low. Just
0:29find a position that feels challenging
0:31but still controlled. Keep your
0:33shoulders relaxed and remember to
0:35breathe.
0:55>> [music]
1:01>> And then 3, 2, 1, release. Great job,
1:06guys. Next we're moving into malasana.
1:10Feet wide, toes slightly [music] turned
1:12out. Lower into your squat and bring
1:15your hands together at your chest. Let's
1:17begin in 3, 2, 1. Now hold it here. Keep
1:23your knees in line with your toes and
1:25your chest lifted. Let your elbows rest
1:29gently inside your knees. Don't worry
1:32about how low you are. Just work with
1:35what feels comfortable today. Relax your
1:38shoulders and keep breathing deeply.
1:54>> [music]
2:07>> And in three, two, one, release. Lovely
2:12work, guys. Next is our single leg
2:15balance hold. Hands on your hips,
2:17[music] stand tall, and shift your
2:19weight onto your right leg. Let's begin
2:21in three,
2:23two, one. Keep a little bend in your
2:26standing knee, and stay nice and tall.
2:30Also, guys, pick one spot in front of
2:32you and keep your eyes there. Breathe
2:35deeply.
2:41And in three, two, one, release. Great
2:46job, guys. Now, let's switch sides. This
2:49time, stand on your left leg. Let's
2:51begin in three, two, one. Keep a little
2:56bend in your standing knee, and stay
2:58nice and tall. Pick one spot in front of
3:01you and keep your eyes there. Nice and
3:04steady, guys.
3:11And in three, two, one, release. Great
3:16job, [music] guys. Next, 90-90 hip hold.
3:20I'm using a folded cloth for support.
3:22You can use a towel, too. Left knee in
3:25front, right leg behind. Let's begin in
3:28three, two, one.
3:31Sit as tall as it feels comfortable. Let
3:34your hands support you, and don't force
3:36either knee towards the floor. Just work
3:39with the range you have today. Keep
3:42breathing.
3:48And in three, two, one, let's switch
3:51sides. Bring your right leg in front and
3:54your [music] left leg behind you. Find
3:56your position. Let's begin in 3, 2, 1.
4:00[music]
4:01Notice if the side feels any different
4:03from the first. [music] Stay comfortable
4:06and keep breathing deeply.
4:10>> [music]
4:17>> And then 3, 2, 1, release. Lovely work,
4:22guys. Our last move, glute bridge hold.
4:26Lie on your back, knees bent, feet
4:28hip-width apart. Let's begin in 3,
4:322, [music] 1. Now lift and hold. Keep
4:36your feet planted [music] and squeeze
4:39your glutes. Keep your knees steady and
4:42your shoulders relaxed. You don't need
4:44to lift too high. Just stay where you
4:47feel in control and keep breathing.
4:52>> [music]
5:15[music]
5:21>> And then 3, 2, 1, release. [music]
5:25Slowly lower your hips back down to the
5:28mat. Thank you for flowing with me
5:30today. These are the five simple
5:33movements I'm practicing to support my
5:35strength, mobility, and balance as I get
5:38older. If you enjoyed this flow,
5:41subscribe and join me again for another
5:43workout. With love, Delicious.