Скачать или смотреть Junai Beginner Workout Series | 15-Minute Flow for Strong Side Body and Core | Pilates

✨ 𝐈𝐧 𝐭𝐡𝐢𝐬 𝐏𝐢𝐥𝐚𝐭𝐞𝐬 𝐰𝐨𝐫𝐤𝐨𝐮𝐭, 𝐰𝐞’𝐥𝐥 𝐜𝐚𝐥𝐦 𝐭𝐡𝐞 𝐛𝐨𝐝𝐲, 𝐫𝐞𝐥𝐞𝐚𝐬𝐞 𝐭𝐞𝐧𝐬𝐢𝐨𝐧, 𝐚𝐧𝐝 𝐟𝐨𝐜𝐮𝐬 𝐨𝐧 𝐥𝐞𝐧𝐠𝐭𝐡𝐞𝐧𝐢𝐧𝐠 𝐭𝐡𝐞 𝐬𝐢𝐝𝐞 𝐛𝐨𝐝𝐲.
We’ll begin with active stretching and mindful breathing to gently warm up and notice where your body feels open and where it needs more space.

From there, we’ll flow through side-lying Pilates exercises to activate your obliques and outer thighs. Don’t worry if you feel a gentle muscle shake, that means those smaller stabilizing muscles are being engaged. These muscles are essential for core stability, posture, and sculpted side lines. 🌿

𝓕𝓵𝓸𝔀:
0:00 Intro
0:30 Grounding moment
1:24 Activation through plank and Shifting forward/backward in plank
2:05 Activation in Down Dog + variation: knee-to-elbow/knee-to-knee touch
3:44 Downward Facing Dog and Lunge forward + iliopsoas stretch (Left/Right)
4:50 Junai Flow on Left side
5:00 Oblique activation
5:46 Leg circles forward / backward
6:26 Scissors
7:00 Lift of the bottom leg
7:19 SeaShell
7:53 Knee opening and Knee-to-foot touch
8:54 Junai Flow on Right side
12:16 Seated stretch

💬 Comment below and let me know which of the three variations you loved most — so I can create future Pilates Junai flows even more tailored to YOU!

👉 𝐈𝐟 𝐲𝐨𝐮 𝐞𝐧𝐣𝐨𝐲 𝐭𝐡𝐢𝐬 𝐯𝐢𝐝𝐞𝐨, 𝐦𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐭𝐨 𝐥𝐢𝐤𝐞, 𝐬𝐮𝐛𝐬𝐜𝐫𝐢𝐛𝐞, 𝐚𝐧𝐝 𝐡𝐢𝐭 𝐭𝐡𝐞 𝐧𝐨𝐭𝐢𝐟𝐢𝐜𝐚𝐭𝐢𝐨𝐧 𝐛𝐞𝐥𝐥 𝐟𝐨𝐫 𝐦𝐨𝐫𝐞 𝐏𝐢𝐥𝐚𝐭𝐞𝐬 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬 𝐝𝐞𝐬𝐢𝐠𝐧𝐞𝐝 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥 𝐬𝐭𝐫𝐨𝐧𝐠, 𝐛𝐚𝐥𝐚𝐧𝐜𝐞𝐝, 𝐚𝐧𝐝 𝐞𝐧𝐞𝐫𝐠𝐢𝐳𝐞𝐝.

#JunaiFlow #JunaiLife #UrškaAhac #PilatesFlow #PilatesAtHome #15MinuteWorkout #EnergyBoost#BalanceAndStrength #WellnessRoutine #HolisticHealth #PilatesForBeginners #MomWorkout #AfterBirthWorkOut #postpartumworkout #Pilates #PilatesWorkout #SideBodyWorkout #CoreStrength #HomeWorkout