For professional trainers and those seeking the highest level of body balance, this advanced and extended body balance workout routine combines elements of Tai Chi, Pilates, and Yoga to provide a challenging and holistic experience. This routine is designed for individuals with extensive experience in these disciplines. Always consult with a healthcare professional before starting any new exercise program, especially if you have underlying health concerns.
Duration: Aim for 90 minutes or more, depending on your comfort and ability. Perform the routine 5-6 times a week for the best results.
1. Tai Chi Flow (20 minutes)
Start with an extended Tai Chi-inspired flow to warm up, center your body, and cultivate mindfulness.
Tai Chi Bow: Stand with your feet hip-width apart, knees slightly bent. Inhale, raising your arms to shoulder level. Exhale, bending your knees and lowering your arms, keeping your back straight.
Tai Chi Wave Hands Like Clouds: Continue the movement from the warm-up, emphasizing the fluidity of your motions.
Tai Chi Push Hands: Stand with your feet shoulder-width apart, step with one foot, and push your hands forward. Repeat on both sides.
2. Pilates Core and Strength (25 minutes)
Pilates is an excellent way to build core strength and full-body strength. Incorporate these advanced exercises:
Hanging Leg Raise: Hang from a bar and lift your legs toward your chest.
Swan Dive: Lie on your stomach, lift your upper body and legs off the ground, and reach your arms forward.
3. Yoga Balance and Flexibility (30 minutes)
Incorporate advanced yoga poses to challenge your balance, flexibility, and mental focus:
Crow Pose (Bakasana): Balance on your hands with your knees on the backs of your upper arms.
Firefly Pose (Tittibhasana): From a squatting position, extend your legs and balance on your hands.
Handstand (Adho Mukha Vrksasana): Work on balancing away from the wall and holding the handstand for an extended duration.
4. Tai Chi Flow (20 minutes)
Continue with an extended Tai Chi flow sequence, emphasizing graceful and flowing movements:
Tai Chi Grasp Sparrow’s Tail: A series of movements that involve ward-off, rollback, press, and push techniques.
Tai Chi Tai Chi Fan Form: Practice the Tai Chi fan form, which incorporates intricate and fluid movements.
5. Pilates Flexibility (15 minutes)
Finish your session with advanced Pilates stretches to improve flexibility and promote relaxation:
Splits Stretch: Work on achieving full splits, both forward and side splits.
Control Balance: Sit on your tailbone, lift your legs, and balance on your sitting bones while holding your ankles.
6. Savasana (15 minutes)
Complete your session with an extended Savasana, the relaxation pose from yoga. Use this time to release tension, clear your mind, and experience deep relaxation and mental clarity.
This professional-level body balance routine integrates Tai Chi, Pilates, and Yoga to challenge your physical and mental abilities to the fullest. It offers a holistic approach to improving balance, strength, flexibility, and mindfulness. As you continue to progress, explore more advanced movements and poses within each discipline to further enhance your body balance and overall well-being.