Cristian Gallardo

Pilates Full Body

1 2
1. Warmup 2. Wide Legged Forward Fold Pose
Flow Prasarita Padottanasana
Vinyasa
3 4 5 6 7 8
3. Standing Balance One Leg Raised 4. Standing Spinal Roll Up Pose Flow 5. Spinal Roll Downward Facing Dog 6. Section Line 7. Flow Iv Vinyasa Iv 8. Section Line
Warrior Pose Iii Flow Utthita Eka Plank Pose Flow Merudanda Roll
Padasana Virabhadrasana Iii Vinyasa Adho Mukha Svanasana Phalakasana
Vinyasa

9 10 11 12 13 14 15 16
9. Plank Pose Phalakasana 10. Plank Pose Variation Knee To 11. Section Line 12. Side Plank Pose Arm Overhead 13. Easy Side Reclining Pose 14. Section Line 15. Upward Plank Pose One Leg 16. Boat Pose Navasana
Nose Elbows Flow Phalakasana Vasisthasana Arm Overhead Scissors Flow Raised Eka Pada Uttana
Variation Knee To Nose Elbows Vinyasa Purvottanasana

17 18 19 20 21 22 23 24
17. Section Line 18. Bird Pose Sequence 19. Section Line 20. Swimming Pilates Pose 21. One Legged Eight Limbed Pose 22. Cool Down 23. Child Pose Balasana 24. Supine Spinal Twist Pose II
Eka Pada Ashtangasana Supta Matsyendrasana II

25
25. Supine Windshield Wiper Pose
Variation Supta Sucirandhrasana
Variation

Pilates Full Body