Forward and back. The legs Jack Knife up from here, but it's this idea that the hips stay far away from the head. Lift your legs up and over. Roll yourself back and down. So you tell me, what would you like for me to do with wedding Joe? I think it really illustrates like the relationship between moving the leg from the center of the body rather than just moving the leg. Do One more set each side before resting back down when bend both knees into your chest. Often that is a really tricky position to get into. Arms reach out to the side. And that is our saw and that finishes kind of our second circuit in the math class where we start to revisit some of the skills we've built in the first chapter and add and layer skills to escalate them into more complex exercises and what we think of as more advanced versions of them. Thank you Benjamin! Even if your legs don't come to 45 degrees, even if you have to bend the knees in. You deserve it after all that nice slow work and then lift yourself all the way back up. We have a boomerang followed by a seal followed by a crab. Maintaining the angle at the hip. Now again, just this transition from two knees onto one back onto two might be your exercise, right? Right. Lift your chest forward and up your legs back and up. Let that stretch that we found in our swan dive. Go ahead and turn it over to your stomach. Lift up. Lifting up, right? And um, yeah, it just felt amazing. That's a great question. Nice. You can set yourself all the way up. Lift yourself back up. I bought this Valeo exercise mat when I started Pilates twelve years ago, and it is still in amazing shape! So when we're looking for more than a back bend is the idea of evenly energizing the back of the body evenly opening up the front of the body. The point being rather than range, if you have it, use it by all means, right? The legs lift the thighs, live a couple of inches off the ground. Roll the spine slowly down, getting ready for spine twist. Kind of like taglines rather than holding the weight of you because I think what helps you get weight out of your elbows. This has this distinctly different hand position than scissors and bicycle where you want to get your hips up high enough so that you can rest the heel of your hand right against your beltline at the backs of your hips. And again up up as it comes down. So really allow your arms to stretch away from your head. Now you've me say Jack Knife a lot, right? Head to shoulder so that we're ready for scissors and our bicycle. Finding that opposites oppositional. And also hearing the language that it talks more about the connectedness of the exercises. So you kick the leg up as you pull it down when you're facing the other way, you're on your reverse plank. She will help me workshop the first set of exercises. Therefore a second and just for fun. So it's quite different, right from the way we're often taught as exercise, but does that make physical sense? Great. All right? Right? And then see with out your legs coming closer to the mat, how high you can lift your chest forward and up. Search for Student Papers. Swing it back and then just find a fun way to get to the other side. Right arms lift up towards the ceiling. So instead I want you to think that your legs are like a magic circle. So this is another exercise that is very tricky for, for elbows and wrists, and that has Todd many, many different ways. Yeah, absolutely. So I can lift my legs and that's fine and it feels great, but I can't quite keep them straight. Roll yourself all the way down. So come on down. There's a conflict there, and at that point where the curves translate, we often get stuck. Let's do that a couple more times. If your arms out to the side gets heavy, you can take the hands behind your head as well. It's chest expansion, it's pulling straps, it's all of those things. It's a good idea at just go ahead and extend your legs out long on the Mac. You come rolling yourself longer, challenging your body with this very intense rhythm, lovely. Rest for a second. We'll just do one repetition here. If you've ever seen one of those. Legs go one waist, stomach pulls the other, take it down over up. She's flexing her feet, she's pressing her fingertips slightly down to really lift her spine up. Good. Bend your knees back in spine stays and she's breathing the entire time. Right? We often find the feet flying off the mat. And remember, this may not be as bone by bone as you would like depending on how your spine is constituted, how you feel on any given day. One more right, one more left. Next one. Good. Exhale, come all the way back in. You have your foot right above the hip, but if you can, you must. So yeah, take it right to that level where it feels like you're about to lose your balance, right? Now from here the legs go up and back. So ride that hook of the hands into something is super, super helpful when you agree. It's a roll up. Well, great. The position otherwise is really not that unfamiliar at this point because we've been there so many times. Press them into the mat and see if that gives you the same sense of activation your back. And that is where this exercise often goes awry a little bit. Yes, we made it. That's not the point, right? That is a lot of work, right? Take a stretch over your legs here. Reverse it. Go ahead and pull your head upwards in space so you create that traction in your upper back. Let the arms swing through. So this is going to feel different for every single person. So instead, I always recommend, maybe it's better to just get used at this point in class to get your hips lifted in the air in a more supportive fashion. Take your final one. Going back to basics, right, you press your hipbones down to start to lift your thighs back up. Two more times as the legs or legs come together and the spine rolls down. In this session Michael and Ton will show you how you can add exercises that are specifically designed for your athletes to your regular repertoire. Specifically, I want to invite you to lift your head up only to the height of your heels. Reach the leg down and back. Watch my slightly modified version of the Original 34 Pilates Exercises performed in just 14 minutes! Legs forward. Stretch your legs up and back. Take one more breath. So at this point you have a lot of weight in your feet, your hamstrings work, if CAEP works back works. The shapes stays the same as she rocks forward and back to find herself back into this position. We see the fingers pointing forward. Let's face this way. We have that in common now. Kick it up. Stretching thighs. Lower them slowly down. Yeah. If you're at home on a rollout mat, that could mean you take the back of your mat and you roll it up to sit a little bit higher than the ground or the good old telephone book. So thing of stretching the legs across the body to pick them up to 90 degrees and pause right there, right? So at this point, almost think of crab as the next step of seal rather than its own exercise, right? You're just crisscrossed the legs here, switching them from here. Ribs drawback to pick the legs up. Give yourself a counter stretch. Press yourself back to step one and then sit back down. Let's do one more, kick it forward, forward, reach it back, back, rest the leg and know that again, just finding this position here and going slowly from bringing the leg back behind you to forward could be a place order for this exercise if you really lack stability. The hips are lifted without the weight cringing your spine together. Okay? If that exercise is not available to you, there's so many placeholders you can go back to your jackknife. All right, from here we'll do one swan dive where she's reaching arms out to the side, tossing the legs up behind her and catching herself back in this position. Right? Come all the way back in so that your head stays in one position sustained so that your breath, the passageway of your breath is nice and free. The idea is to ultimately lift the legs up and as per the original instructions, they only lift about a couple of inches away from the ground. Yeah. So the only thing you want to look out for if you go and take your hands all the way back that way is that you want to make sure that you're not just rotating from the elbow down or from the rest out, but you'd take that all the way up into the chest and that you can sustain that throughout the full range, right? So we're not going into our kicking just yet. Hands up and back. Just lift yourself back up. Match it with your breath and use the pull of your arms as an opportunity to bring your chest wider. You just find the level at which the vector of your legs really threads nicely into your back where your ribs can be supported against the ground. Let's reverse out of this first. Jack and I for a shoulder. Right? Next up all do the whole thing. An exceptional resource to be viewed many times. We'll go up and around with a triple Paul's. From here, she sits back behind her feet, rolls all the way back, switches the legs open, close, coming back up, pulling the feet against the seat to find a position in the mat is just about long enough for her. And when you're ready, begin to pump. We've been here before, right? Find your wingspan. Right? Hopefully there were enough options for you to start supplementing if an exercise is not available to you. Lift yourself up. It's literally the opposite of rolling my cabal where we're completely flexed in here. Lift yourself up tall. First chapter completed and looking forward to ALL the rest! Side, back, forward or somewhere in between? So you curl yourself up, you pick up both legs like you are going into your hundred, but you transition to pulling one knee into your chest, pulling it in deeply, stretching your legs in opposition from one another while deepening the back down. All right, so same rules apply. Exactly. So roll up, turn upside down, and we're warming up and getting ready for our single leg circle. Do One more and then find your way up to standing. It should be a movement in and of itself where you spiral the legs into one another to get a sense of uplift. In the meantime, the hips lift up towards the ceiling and then you switch to the other side. So especially if you find that taking your arms back and overhead really brings you into trouble with your neck and your head placement. Keep the opposite shoulder nice and steady. It's not a limb driven modality, right? Absolutely. Slowly sit back behind your feet and let that one go. Now see if he can hold on to your feet and thing that you continue the same action. Traditionally, I want you to think of this exercise as a preparation for teaser where it almost feels like you're just swinging out the leg in the hip. We try to make sure that the head doesn't drop into the mat, that there's a sense of length coming through the crown of the head, but don't be afraid of roll yourself all the way onto your shoulders. You can play with how high. Okay. Start to finish. We verse Syd, switching through, switching through. One, two, three and let that one go and then we'll take it a step farther. No, you did it right. So again, bring your legs forward just a little bit. Now, if you don't have that available for you, you can use your arms by your side and we actively press your arms into the Mat, right? So rather than going up and over into this arc like shave, we're actually taking the hip down towards the ground. There were only those two. Pilates Exercise 6 – Teaser All right, so what Mary already does beautifully here is to use the right hand against the mat to activate the back of her right arm and the side of her upper back and wastes to create almost like a t pole like action, like she's dragging the hand towards the hip. Release the leg down through the other side. Pick yourself up into position that is sustainable to you, which means you're free to breathe. Let's take one more kick. All right, so there's all kinds of preparation exercises that go into the actual rocking motion that Meredith so beautiful, just demonstrated, but know that the initial lift that she showed before, that is probably a really good place for you to work if the rocking isn't available to you because it still is going to prepare you for the next two exercises, which are one leg kick and our double kick. There's a lot of elements of what we've been working on in this first roll down. Reached through, which should across reach it across. How does that feel? And then from here, the arms swing down in bag as the legs tilt down and you'll round yourself forward as the arms swing up behind you to park them again by your sides. Ah, yeah. Of course we'll do it a little faster and we'll do it with the arms down by our sides as not all of us have the option to hold onto something, especially for on a rolled out mat on the floor. Lift up to twist to the right. Thank you Meredith! You can see she already adjusted her arms a little bit to accommodate her body better. I think what we're trying to teach the body here is to not ever hold the breath, to not ever threaten the body by shutting down our respiratory system, but actually marry movement and breath together so that they can coexist. So what I think is important to keep in mind is that even though there are all sorts of different styles, is that if you can come to a movement practice, whatever it may be, with an open mind and an open heart and just listen and be open to receiving someone's wisdom and just taking it into your own body regardless of what you believe or what you were taught. Mat – Jay Grimes. We're going into a rollover that was Joe's a plot. Again, what position your legs take, but I want you to have a sense of activation through your legs so that your body is in one strong, long line. In the next exercise, you kick the leg up and you pull it back relative to the body. Exercise is this. Now we change our dynamic a little bit from being on our back to being on our front, being fully extended, holding the shape, rocking forward and back. Inhale, reach, exhale, come Megan. When you're ready, pick the legs up. One more breath out and then relax completely. Think your open leg rocker transition. Kick it forward. Legs long and low. Bring your arms down by your side. As long as it's the idea of lengthening out your lower back deeper and getting a deeper fold at the hip at the knee and add the shoulders pulling in three and a two. Here's your shoulder stand again. Bend it back in other side. But as you shift weight out of your feet, maybe towards the back of the body, does that change your effort at all in the body? It's like you're trying to touch your toes one day. One more time to make sure that you have enough time in both directions to maybe do other things like the crab lifting up. I don't see how you can not have fun doing this. Find your side plank here. How much can you keep your arms activated? Yeah, exactly right there. Spine stretch is a Pilates mat exercise that feels really good. Walk your hands back towards your feet and then slowly roll yourself all the way up. Own it. Press down, the lake, swings down, around it, up. Second is I think it's really valid again, to prepare us for all the rotation exercises that are to come and it puts the effort a little bit more into our center rather than just the leg down around it up. So you rollover, you take your legs up, toes above eyes, but make sure mostly that you have space in the front of your throat, your arms up, activating against the mat or against the corners of the map. Is that important to you? She's pushing her head back into the hand. Rolling back, open, close. Go ahead and extend your legs out straight on the mat. Nice. Elbows back the body weight shifts. All right, relax that and let's come up to a seated position for our next cluster of exercises beginning with teaser. Again from our hands, how you're doing, it feels good to get your circulation to invert for a second line. Though it is still a flexion exercise done with the abs lifted, the emphasis has changed to stretching the spine. Really delaying the descend to build that little extra oomph after we've done a rollout a few exercises ago. Dear Joe had them all the way back. Download our Pilates PDF worksheets to create your very own Pilates book. It should not be much more than just patting your own head. After this lovely little break, you set yourself up nice and tall. Do good and come all the way down. Ride through like it's the same. It feels impossible to do so. So you can make sure that your feet are lined up. She lands her head down onto the mat and then without dumping any weight into her head, she's trying to lift her hips up, puffing her back up towards the ceiling so that she grabbed some traction into her neck and upper back. Every millimeter that we approach the ground and as we push it away. Bring the hands down to the mat. Valbonne Village, 06560, No, this is a really awkward way of organizing your feed, but you might find that this actually stretches the outside of your ankle somewhat as well as getting you deeper into opening your inner thighs right now. Did you get yourself warmed up nicely? And I've been taught in practice for so, you know, the stability and the holding still and you never actually mentioned the word stability. We'll do one more each way over to the right. One, two legs back, arms back, chest up. Become longer as you roll yourself down. I know there's fancier transitions than that, but we'll just keep things simple for Zay. And deflate the shape you are breathing, right? Um, again, if a rollover is not in your practice, you probably already can tell that this will be a difficult exercise to do. Now this is a good place to talk about this idea of rolling bone by bone. Lift up. Sit yourself up from there. Kick. She's in a spine stretch. Hug your knees into your chest for a second, right? Last one, rolling back leg swing over. All right. First, find what feels natural in your body and then we will always fine tune it from there. We'll take it right away into our sidekicks. In the original book, we see that the hands were all the way fanning back, often a modern teaching. Let's to go and take the arms overhead. So by making small adjustments through the position of your wrist and just exploring, can I load weight into that? There's this element of transitioning from the mat back into whatever happens after our practice back up into our feet so that we can walk out from a practice feeling like a million bugs. That feels good, right? Again, roll yourself back to that spot. Let's see. Once we started going into rotation, so with the same sense of activation through your legs that we had in our spine, stretch with your shoulder blades hugging together while maintaining your maximum wingspan. Up. Perhaps all feel pretty good. But I felt like I was able to in this practice yet practice the stability that I'm used to, but also I know in a very much more freeing way. Forward and back. We'll just make a decision. We always employ this image that our spine can actually articulate like a slinky, but I want you to start thinking a little bit about the spine actually moving as a whole at all times so that the second she begins to roll herself back, she really articulates from ears to hips. Her body rolls away from the feet any amount to then lift back up and it could go as far as head down onto the mat arm. Your right hand, your right hip and your feet are sort of in one line along the math sort of eyeball that bring your right head out a little farther than you think you need to. Originally we see that spinal movement was not just happening. And once you found your height, then you position your arms. Now we're staying in it and we'll do stuff with the legs. Open arms. Go ahead and set up for your teaser. One more time. Coming back in here. So for this one, there's very little arm choreography, but there's a lot of activation in this one. All right, so let's have you feed this way and again, there's another more in depth tutorial on the boomerang that I've taught previously. And then just go ahead and lift your hips up towards the ceiling, shoulder bridge style. What made that helpful is the fact that you're actually engaging the muscles of your back in that moment. Nice. Then you lift back to center, taking a deep breath in and you take it the other way. Oh yeah, yeah, please, please. Just checking one more time. Here are the first 10 exercises of a classical Pilates mat exercise workout. It's the return portion where the pull happens, right? That is gorgeous. Instead of parking your hands underneath your hips this way I want you to think of cupping the side of your beltline and then taking your hips and shoving them away from you. 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