This guide book must only be used in conjunction with the accompanying audio session.

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Medical Warning. Check with your doctor before starting this or any other exercise program in particular if you suffer from any heart problems or you think you may be pregnant. By loading and participating in the exercise programs for this download you are acknowledging that you have (a) satisfied yourself that you are fit and able to undertake the exercises and; (b) that you have sought prior medical advice from your doctor as to the suitability of these exercises and; (c) that you will hold WellbeingWorld harmless from any damages or claims that you may suffer as a result and; (d) that you have read and understood the terms and conditions contained in this Document and the Disclaimer wording below. Disclaimer. To the fullest extent possible under New Zealand law Wellbeing World excludes liability for any claims, loss, demands or damages of any kind whatsoever and howsoever arising (whether directly or indirectly) or may arise as a consequence of following or acting upon any information or performing any of the exercises contained in this Download and Document. This disclaimer shall be governed by New Zealand law and each of the parties submit to the exclusive jurisdiction of the New Zealand Courts. Copyright Warning. This Download including all its contents is protected by New Zealand and international copyright laws. It may only be used for private use and must not be played to the general public or fee paying audiences. Any unauthorised lending, broadcast, public performance, copying, hire, internet use or other distribution of all or any part of this Download is prohibited and may result in legal proceedings. All rights of the producer and owner of the work reproduced are reserved. Wellbeing World 2011. All rights reserved.

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Introduction. Thank you for purchasing the WellbeingWorld Pilates for Beginners Class 1 Download. The 45 minute class contains a selection of expertly instructed effective Pilates exercises and techniques that are suitable for those with just a little previous experience of this wonderful mind/body exercise system. The class introduces each exercise or technique and then provides expert instruction which talks you through the movements allowing you to perform them correctly, safely and effectively. This class forms part of the WellbeingWorld Pilates for Beginners series. Each class in the series gently progresses your ability and knowledge of Pilates whilst increasing the many, many benefits it has to offer you and so encourages you to discover, learn and flourish. We hope you enjoy this class and are always keen to hear your feedback. Please visit www.wellbeingworldonline.com and click the Rate Our Products button to let us know your thoughts and experiences.

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Lucy oozes energy and vitality from every pore of her skin. As well as being a highly respected Pilates instructor specialising in introducing beginners to this fantastic form of exercise, she is a firefighter, an accomplished horsewoman and a gymnast who has been involved in the fitness industry for over 12 years. Lucy says. Pilates is a fantastic form of exercise for everyone! It is a balanced conditioning program that is suitable for people of all ages and abilities. Whether it is improved core stability, injury rehabilitation, improved sporting performance or a flatter tummy you are aiming to achieve, Pilates can help with them all! Many clients have commented on how much longer and leaner they feel after just a few sessions and they soon become hooked on the benefits of a regular Pilates practice."

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Track.1. The Pilates for Beginners Class 1. Please ensure you listen carefully to the Introduction and that you strictly follow its recommendations at all times. Relaxation Position. Lay on your back with your knees bent and the soles of your feet flat on your mat (1). Breathe slowly in and out through your nose and continue as instructed. 1

Pelvic Tilt. Gently push your lower back into your mat (2).

3 Slowly release your lower back away from your mat and continue the movement to arch your lower back (3). Continue as instructed.

Pelvic Rock. Slowly lift the right side of your pelvis (4).

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5 Return the right side of your pelvis to the start position and continue the movement lifting the left side of your pelvis (5). Lower the left side of your pelvis and continue as instructed.

Shoulder Shrugs. Place your hands onto your mat beside your hips with the palms facing down. Keeping your arms straight gently shrug your shoulders up towards your ears, sliding your hands up the mat (6).

7 Keeping your arms straight gently release the shoulders away from your ears, sliding your hands back down the mat (7). Continue as instructed.

Shoulder Drops. Lift you arms up so your hands are directly over your shoulders and turn the palms of your hands to face each other (8).

9 As you inhale reach your right arm up, peeling the right shoulder off the mat (9). As you exhale drop the shoulder back down into the mat.

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10 As you inhale reach your left arm up, peeling the left shoulder off the mat (9). As you exhale drop the shoulder back down into the mat. Continue as instructed.

Zipping & Hollowing. 11 Lower your arms and place the heels of your hands on the front of your pelvis and your fingers on your thighs (11). Continue as instructed.

12 Backstroke Arms. Lift you arms up so your hands are directly over your shoulders and turn the palms of your hands to face each other (12).

As you exhale zip and hollow and direct your right hand to the floor 13 above your head and your left hand to the floor beside your hip (13). Pause as you inhale. As you exhale zip and hollow and return your arms to the start position.

Inhale and pause. As you exhale zip and hollow and direct your left hand to the floor above your head and your right hand to the floor beside your hip (14). Pause as you inhale. As you exhale zip and hollow and return your arms to the start position. Continue as instructed.

14

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15 Knee Drops. Lower your arms and place the heels of your hands on the front of your pelvis and your fingers on your thighs (15).

As you breathe out zip and hollow 16 and allow your right knee to gently open out to the side (16). Breathe in and pause, as you breathe out zip and hollow and slowly return the knee to the start position.

Breathe in and pause. As you breathe out zip and hollow and allow 17 your left knee to gently open out to the side (17). Breathe in and pause, as you breathe out zip and hollow and slowly return the knee to the start position. Continue as instructed. Knee Folds. As you breathe out zip and hollow and lift your right foot drawing your right thigh in towards your body (18). Breathe in and pause. As you breathe out zip and hollow and return your right foot to the start position. Breathe in and pause. 18

19 As you breathe out zip and hollow and lift your left foot drawing your left thigh in towards your body (19). Breathe in and pause. As you breathe out zip and hollow and return your right foot to the start position. Continue as instructed.

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Curl Ups. Place your hands behind your head with your fingers interlinked (20).

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As you breathe out zip and hollow and curl your body up keeping your pelvis still (21). As you breathe in lower your body back down to the start position. Continue as instructed.

21

Knee Hugs. Fold your thighs in towards your chest as instructed and place your hands onto your knees (22). Continue as instructed.

22

Four Point Kneeling. Move onto all fours with your hands directly under your shoulders and your knees directly under your hips (23). Continued as instructed.

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24 Cat. As you breathe out zip and hollow and round your back up (24). Breathe in and hold this position then as you breathe out release back to your start position. Continue as instructed.

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Diamond Press. Lay face down on our mat. Place your hands palms down on the mat with your fingers under your forehead (25).

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As you breathe out zip and hollow, tuck your chin towards your chest and lift your chest a small way off the mat (26). Breathe in and hold, as you breathe out return to your start position. Continue as instructed.

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27 Rest Position. Place your hands under your shoulders. As you breathe out zip and hollow and push down into your hands moving your bottom back towards your heels (27). Continue as instructed. Seated Waist Twist Bring yourself into a comfortable position. Sit with a straight spine and bring your hands to a prayer position with your thumbs touching your chest (28). 28

29 As you breathe out scoop your tummy in and twist around to the right keeping your nose in line with your fingers (29). As you breathe in return to your centre start position.

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As you breathe out scoop your 30 tummy in and twist around to the left keeping your nose in line with your fingers (30). As you breathe in return to your centre start position. Continue as instructed.

Seated Side Reach. Place your hands onto your mat beside your hips (31). Lift your lower tummy muscles and grow up tall as you sit.

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As you breathe in float your right arm up and out until your fingertips are pointing straight up (32).

32

As you breath out zip and hollow and reach over to the left side (33). As you breath in hold this position. As you breath out return to your centre position and lower your right hand.

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As you breathe in float your left arm 34 up and out until your fingertips are pointing straight up (34).

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As you breath out zip and hollow 35 and reach over to the right side (35). As you breath in hold this position. As you breath out return to your centre position and lower your right hand. Continue as instructed.

Relaxation Position. Lay on your back with your knees bent and the soles of your feet flat on the mat (36). Breathe slowly in and out through your nose and continue as instructed to the end of the session.

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.Learn to Meditate - Mindfulness of Breathing. .Learn to Meditate - Metta Bhavana. .Introduction to Pilates. .Yoga Vinyasas for Beginners. .Relaxations for Sleep Volume 1. .Stop Smoking & Breathe. .Beginners Daily Yoga. .Gentle Daily Yoga. .2 in 1 Yoga for Weight Loss. .More 2 in 1 Yoga for Weight Loss. .Yoga for Confidence. .Yoga Vinyasas for Improvers.

Plus Many Other Classes in CD & MP3 Formats all available from www.wellbeingworldonline.com

Wellbeingworld 2011. All rights reserved.