Great video! Thanks!
Aliza

Thanks Nancy,
That’s a great video! I went along with it for the second time today.
Gunda

I incorporate the yoga Flamingo pose (#95) into my warm-ups. You can use the bench to start for balance, as shown here.

I incorporate the yoga Flamingo pose (#95) into my warm-ups. You can use the bench to start for balance, as shown here.


Whether you’re a regular Nancercizer or not, I’ll bet you can use a little break now and then. Go on, get up out of your chair and do this 10-minute series of gentle movements designed to get your blood moving to re-energize your mind and body. Feels great before or after a work out — or at any time!

http://www.youtube.com/watch?v=l5qa4AiK_bk

No benches needed! You’ll notice that there are no benches involved. The advantage of a standing warm-up and cool-down is that you don’t even need a bench, so you can give your body a break anywhere, any time.

Keep it moving. You’ll also notice that the warm-up moves are active stretches—best to leave the static stretches, the kind you hold for an extended period of time, for the end, or at least after you’ve done some aerobic activity to warm up your muscles.

Tips for leading a Nancercize group.
Here are some tips I hope you’ll keep in mind if you have decided to create your own Nancercize group.

In my classes, we walk through the entire park, stopping every ten-minutes or so to do strengthening and stretching moves on a bench. I generally do the warm-ups and cool-downs with everyone arranged in a circle. We do an extended version of the exercises you see here, and include conversation, jokes, and catching up with each other’s lives. By doing an extended warm-up in the same place each time, we give latecomers a chance to catch up without stress or guilt for holding up the class, or missing out. True, they might miss a bit of the movements, but I figure a little is better than nothing, and I’d rather have them get part of the class than feel as though they need to skip the class altogether if they know they will be late.

The beginning and end of the class also attracts a lot of attention, and we always invite bystanders to join us… and they often do. Some go on to become regulars, and some just learn some moves that they like and that they then do on their own. Nothing wrong with that!

I incorporate the yoga Triangle pose (#87) into my cool-downs. You can use the bench to start, for balance, as shown here.

I incorporate the yoga Triangle pose (#87) into my cool-downs. You can use the bench to start, for balance, as shown here.


http://www.youtube.com/watch?v=l5qa4AiK_bk

Feel free to share–you’ll have some new best friends. Leave a comment, too!

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