DESCRIPTION:
30-45 minute core-focused workouts to improve posture by building activation & endurance of abdominal, back, and glute muscles, combined with hip, hamstring, and shoulder mobility. Wraps up with 5 minutes of breathing to live music. Set to classical piano music. All music are my own recordings.
SHORTCUTS:
Posture & Back Resilience #1 – Introduction
Posture & Back Resilience #2 – Chair-adapted
Posture & Back Resilience #3 – Mat-adapted
Posture & Back Resilience #4 – Full Body I
Posture & Back Resilience #4 – Full Body II
Posture & Back Resilience #1 – Introduction
Class Recording (with cues & modifications)
Level: Easy
Focus Areas: Strength, Mobility, Breathing
Equipment: Chair, light dumbbells, exercise mat
Music:
MOZART Piano Sonata K332, 2nd Movement
SCARLATTI Keyboard Sonata K466
BEETHOVEN Piano Sonata Op. 13, 2nd Movement
BEETHOVEN Piano Sonata Op. 26, 1st Movement (excerpts)
CHOPIN Andante Spianato from Op. 22
CHOPIN Nocturne Op. 9 No. 1
BEETHOVEN “An die ferne Geliebte” excerpts Op. 98, transcribed by LISZT
*I took out the final piece (Cyril Scott’s “Lotus Land”) because it’s still under copyright. Newbie mistake! Am trying to figure out how to replace it with something else…
Posture & Back Resilience #2 – Chair-adapted
Class Recording (with cues & modifications)
Level: Easy-to-moderate
Focus Areas: Strength, Mobility, Breathing
Equipment: Chair, light dumbbells, yoga strap or towel, yoga blocks
Music:
BEETHOVEN Piano Sonata Op. 13, 2nd Movement
MOZART Piano Sonata K332, 2nd Movement
SCARLATTI Keyboard Sonata K466
BEETHOVEN Piano Sonata Op. 26, 1st Movement (excerpts)
CHOPIN Andante Spianato from Op. 22
(“Live performance”) BRAHMS Intermezzo Op. 118 No. 2
Posture & Back Resilience #3 – Mat-adapted
Class Recording (with cues & modifications)
4K Unnarrated video (You can hear the music better!)
Level: Moderate
Focus Areas: Strength, Mobility, Breathing, Posture
Equipment: Exercise mat, light dumbbells, yoga blocks, resistance loop band
Music:
BEETHOVEN “An die ferne Geliebte” excerpts Op. 98, transcribed by LISZT
CHOPIN Nocturne Op. 9 No. 1
BRAHMS Intermezzo Op. 118 No. 2
MOZART Piano Sonata K332, 2nd Movement
BEETHOVEN Piano Sonata Op. 26, 1st Movement (excerpts)
BEETHOVEN Piano Sonata Op. 13, 2nd Movement
CHOPIN Andante Spianato from Op. 22
(“Live performance”) SCARLATTI Keyboard Sonata K466
Posture & Back Resilience #4 – Full Body I
Class Recording (with cues & modifications)
4K Unnarrated video (You can hear the music better!)
Level: Moderate-plus
Focus Areas: Strength, Mobility, Breathing, Posture
Equipment: Exercise mat, light dumbbells, yoga blocks, wall, 2 gliders or towels, resistance loop band, Pilates ball
Music:
CHOPIN Andante Spianato from Op. 22
BEETHOVEN “An die ferne Geliebte” excerpts Op. 98, transcribed by LISZT
MOZART Piano Sonata K332, 2nd Movement
SCARLATTI Keyboard Sonata K466
LISZT Consolation 3
(“Live performance”) SCHUBERT Impromptu Op. 90 No. 3 in G-flat Major
Posture & Back Resilience #5 – Full Body II
Class Recording (with cues & modifications)
4K Unnarrated video (You can hear the music better!)
Level: Advanced
Focus Areas: Strength, Mobility, Breathing, Posture, Balance
Equipment: Exercise mat, light dumbbells
Music:
LISZT Consolation 3
BEETHOVEN Piano Sonata Op. 13, 2nd Movement
SCARLATTI Keyboard Sonata K466
MOZART Piano Sonata K332, 2nd Movement
BRAHMS Intermezzo Op. 118 No. 2
(“Live performance”) FAURÉ Barcarolle #4 Op. 44
Medical Disclaimer: Please, always consult your physician before beginning any exercise program. This information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
All music recordings are my own.
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