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  • Inner peace, focus, balance.

  • This workout is based on the philosophies of Miyagi-Do.

  • As long as you commit and promise to learn you shall.

  • Our honorary Miyagi-Do instructor embodies the quiet strength

  • needed to be the true master of the body and mind.

  • Namaste, Sensei LaRusso. Hello students.

  • Let me guide you on this journey to unlock your Miyagi-Do champion within.

  • I'm Sensei Cassey Ho, and let's begin by setting our intention.

  • Welcome to Miyagi-Lates an intersection between Miyagi karate and Blogilates.

  • I'm Sensei Cassey and today we're going to find

  • your inner peace, your focus and your balance.

  • By first focusing on your breath, I want you to inhale through your nose,

  • big exhale through your mouth, haa.

  • Inhale through your nose, exhale through your mouth.

  • As you keep practicing that breath,

  • I want you to create that mind and body connection.

  • Know that your mind is even more powerful than your muscle.

  • Breathe in through your nose, exhale through your mouth.

  • One more time. Inhale, exhale.

  • Now let's begin Miyagi-Lates.

  • Now that you have your breath, we learn the movement.

  • The foundational movement of Miyagi-Lates is wax on, wax off.

  • Now let's practice this movement before we bring on other elements of the movement.

  • Go ahead and bring your arm in a circular motion outside the body wax on.

  • Now, wax off with the other hand, let's bring in that plie squat.

  • I want you to come down, keep that chest up.

  • Belly button in, tailbone tucked upright

  • with that chest standing confident and tall.

  • Shoulders rolling back, now wax on, wax off.

  • Can you get a little lower? Wax on, wax off.

  • Strong shoulders, little lower wax on, wax off.

  • And go ahead and bring motion to this.

  • Coming to the right, coming to the left, strengthening our legs.

  • The foundation of our body,

  • squeezing the core where all of your energy emanates from.

  • You must unlearn your misconceptions

  • about what constitutes training. Everything.

  • So connecting that mind to the body

  • and having your body move with your soul as one.

  • Now let's go ahead and head into those curtsy lunges.

  • I want you to wax on, wax off.

  • Wax on, wax off, finding that fluid movement in your body,

  • warming up your heart, warming up the legs,

  • warming up the entire core where all of your energy emanates from.

  • Now two more, perfect.

  • Now I want you to stand up.

  • I want you to bring the arms up, walk the hands down the body,

  • walking it out into a solid plank.

  • Hands, hips, chest square to the earth.

  • I want you to wax on, wax off, hips up, hips pressing down.

  • Again, we wax on, wax off, bring it up, bring it down.

  • We need to find balance in our movement here.

  • One hand goes up, but our hands and our hips and our chest are still square

  • to the grass, to the mat,

  • to the earth, bring it up and down.

  • Wax on, wax off strong shoulders, strong core, strong body. Strong mind.

  • Once more, hold it here,

  • inhale through the nose, exhale through the mouth,

  • drop the knees and press back into your child's pose.

  • Now take a deep breath in through your nose,

  • exhale through your mouth and slowly roll up with control,

  • rolling your shoulders back.

  • Now, the next portion of this Miyagi-Lates workout is to focus on your core.

  • Like I said, your core is where all of your energy emanates from.

  • You're going to allow your core to give you the strength in your arms,

  • the strength in your legs and strength in your entire body.

  • So we must work most important part of our body your core.

  • Go ahead and bring your arms forward, legs forward,

  •  and slowly roll down with control vertebrae by vertebrae,

  • bringing that right knee into your chest,

  • lifting your head, neck and shoulders up into Pilates stance.

  • I want your head resting on your shoulders.

  • There should be no pain in the neck, it's floating.

  • You're gonna lift up the leg right here.

  • As you head into single straight leg stretch, you're going to exhale shoo, shoo.

  • As you pull twice shoo, shoo. Switching the legs shoo, shoo.

  • Abs in shoo, shoo.

  • Lower back pressing into the earth, giving you the foundation of your core,

  • giving you the strength as you lift your chest off.

  • As you squeeze your abs, as you lengthen the legs,

  • keep pointing the toes, stretching the hamstrings.

  • Beautiful.

  • Shoo, shoo.

  • Shoo, shoo.

  • Now you'll notice that your muscles may be feeling sore.

  • You may be feeling tired.

  • You may be getting exhausted,

  • but when negative feelings overwhelm you, look for the good within yourself.

  • Find your strength to keep going because with every pulse and every rep,

  • you are going to get stronger

  • and hold.

  • I want you to let go on the count of three.

  • Are you ready? In one, two, three.

  • You're now in your cheerleader L, keep that leg straight.

  • Squeezing from the quad, squeezing your hamstrings.

  • Abs nice and tight, arms reaching forward.

  • Head, neck and shoulders lifted in that Pilate stance.

  • Can you hold this?

  • Can you find your stillness and your balance in this movement?

  • Maybe you're shaking a little bit, but that's okay.

  • The longer you hold the stronger you're going to get.

  • Now switch, hold.

  • Belly button in, shoulders lifted off the mat.

  • Hands forward.

  • How do your abs feel? Are they shaking? That's okay.

  • That is weakness leaving your body.

  • Reach.

  • Beautiful, inhale through your nose, exhale through your mouth.

  • Now bring the knees into the chest.

  • Relax the head and neck.

  • Breath in through your nose, exhaling through your mouth.

  • Now reach up again. We're going to head into the Eagle crunch.

  • The Eagle crunch is one of the most difficult core exercises.

  • It really forces you to concentrate on how you're going to connect

  • that mind to the body and the body to the mind.

  • Go ahead and cross the knees, cross the ankles.

  • Same with the arms, cross the elbows, clasp the hands together.

  • You're in a tight, tight ball. I want you to squeeze your abs.

  • And now I want you to inhale.

  • On the exhale, press the elbows to the knees, knees to the elbow, hold and release.

  • That is your Eagle crunch, exhale lift, and lower, exhale lift and lower.

  • Miyagi-Lates is not about speed. It is about precision.

  • It is about purpose with every single movement.

  • I want you to exhale up, inhale down, exhale up, inhale down.

  • In fact, the slower you go, the more difficult the movement becomes.

  • You don't want to speed through this.

  • You want to make every movement full of purpose and precision.

  • Now can you hold?

  • Exhale hold, elbows to the knees, knees to the elbow.

  • They're on fire aren't they? Very good.

  • Elbows in, chest up, shoulders up five, four, three, two, one.

  • Bring the knees in, relax the head, neck and shoulders onto the mat.

  • Lift the leg up, extend the other.

  • Lift yourself into that Pilates stance.

  • Now we head into our scissors.

  • Strong legs, strong abs.

  • Here we go. Exhale, shoo, shoo.

  • Sharp, precise movements.

  • Every movement with a purpose to get stronger,

  • define your balance to find your inner peace.

  • Just focus. Good.

  • Shoo, shoo, shoo, shoo, give me four, three, two, one, and hold.

  • Draw the knees into the chest.

  • Cross the ankles, lift up into plank, bringing the legs back right here.

  • Hands underneath the shoulders, belly button in, legs hip width apart,

  • making sure the chest, the hips and the abs are square to the earth.

  • Now right here, we're going to hold your plank.

  • A simple movement but incredibly difficult.

  • There is a lot of movement within the stillness of this pose.

  • I want you to engage your abs.

  • Imagine if Cobra Kai were to come and punch you in the stomach, what do you do?

  • You tense those abs. You get ready.

  • You hold, you hold your strength.

  • You hold your confidence right here in the pose.

  • As you press your arms, press your toes against the earth.

  • Now tuck in your tailbone.

  • That slightest bit, you may be right here, tuck it in.

  • In that moment, you will find that your core will begin shaking,

  • creating your own earthquake, your own movement in the stillness of this pose.

  • I want you to drop one elbow, drop the other elbow,

  • keeping those hips square to the earth.

  • Keeping that chest square to the earth.

  • Now concentrate on your breath as we twist the hips from side to side,

  • bring the toes together, inhale through the nose,

  • exhale through the mouth and we tap, we tap, we tap

  • working your waist, working your core.

  • Every angle of your core, breathing in through the nose,

  • exhaling through the mouth, strengthening the shoulders.

  • Keep moving. You won't give up.

  • You'll finish this workout.