The same from the shape. So really allow your arms to stretch away from your head. Push your arms into the mat as you roll yourself down and see if you can get that same sense of activation. So do that again. Okay. Roll Up. It continues the idea of spinal articulation and it adds inversion version into the mix. So maximum wingspan out to either side, shoulder blades, hugging together legs energized. Park your flat hands against the back of your hips, pointing up towards your seed. Lift your chest forward and up your legs back and up. Stay with that until one day you develop the mechanics that you will need to come all the way up and over. Ribs deepened back, so think you're stretching back as much as forward. So in the plots context, I don't think of this as a pectoral exercise or a strength exercise as much as a unweighting exercise. Cause that would be sad. One leg kicks up. Go ahead and stand up on both feet. Good, and then just go ahead and make sure that your arms are stretched out so that you can really push yourself away from what you're holding onto. Bring the legs down. Go ahead and reverse it. The legs are slightly in front of the body here so that you just have a little bit more surface contact and a little bit more of a stable base. That's actually really helpful. Let's do that one more time. All right, so I want you to think the rhythm is something like this. We'll take it right away into our sidekicks. All right, go ahead and lay down on your back. Keep that width from your right hand into your left elbow and swing the leg forward. This time we try to arrive in our open leg rocker position, which means you have to go a little less far back in order to capture the position. It is a nice thing to do. And again, if your legs go ride, that means your left shoulder probably wants to come off the mat and let it happen. As you roll yourself up, go ahead and bend your knees. So on this angle you can really beautifully see how this is our neck. I've done the first 50 minutes of this and I absolutely love it! And then from here, just place your hands underneath your shoulders. Beautiful. Both arms press down, the hip lifts up. Transition out the way you came in so you can bend your knees, stretch your legs out on the mat and just come all the way back up to your start position. Find that within your arms as you come back through center. Remind yourself, we're also starting to accept load into the upper triangle. And often that has everything to do with how your rollover went with how mobile your spine is to get even into that lift. Escalating skill reenergizing rejuvenating the body through a lot of rolling exercises. It's stunning. Once you're in the proper position, the idea is that you really massage the mat with your back so it can massage you back. Then I do to try to help map out. Absolutely. You just take the shape back. Come back to center and take it up and over to the left. It's like the saw except that we're not bending over the legs this time, which makes the twist itself a little bit more intense and which is even more intensified by keeping the legs together this time. It's like a thigh stretch here where the thigh is slightly lifted against the hip bone pressing down. For over 30 years Merrithew has enriched lives by providing responsible exercise modalities and innovative fitness brands across the globe. You could roll yourself all the way onto cross feed to lift all the way up into a standing position to turn your way around. When you're ready, pick the legs up. So rather than looking down, look out and go again. Take your hands behind your head. Alright, so that is a great place to start. That's what you're saying, right? Make yourself longer, longer, longer, long, and then push the ground away to lift yourself back up. Again, to take any potential lack of space out of your chest, go ahead and lift your arms up to find that space again. Swing it back. Adjust the final step of this. Yeah. There's a conflict there, and at that point where the curves translate, we often get stuck. Rounding forward. One is fine. Sit yourself back up and I assume you faking that shake, right? Legs forward. So she's on a spine corrector that she just made out of her arms. Good job. You pull one foot into the mat so that you can extend the other leg farther and farther away from you. Beautiful. Such an amazing experience. And you're there. Good. Now we roll. It feels sustained. There's four distinct steps that are part of the exercise and we'll take one at a time so that again, you have options as to how far you take your site. 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? In fact, our first exercise and thing, we're doing something very similar here on our stomach, which is to unweight most of our body's weight against stretching the head forward so much as lifts, but the spine moves from ears to hips. Let's do that a couple more times. Well, great. Well, one reason is that's just how it was. Transition to the other side. If your rollover didn't go so well, you probably don't want to do an overhead corkscrew. But, um, to see them in their original form and to let them really prepare for one another, I think can be a very powerful experience. Feels kind of Nice, doesn't it? Keep activating your left hand into the ground. And that's why there's no word peace, crazy man. Living testimony to the validity of his own teachings, Joseph Pilates shares in these writings his fundamental tenets of posture, body mechanics, correct breathing, spinal flexibility, physical education, and his law of natural exercises. You let it fly and you let it come back to you. We made it to the final exercise exercise 34. Go ahead and turn it over to your stomach. And just take your hands sort of to the side of your hips coming forward slightly. Right? Elbows back, legs together as far as that's available. Once you're in a plan, we talked about the idea of plotty stands earlier, right? One thing that is maybe hard to see that you want to avoid is to get your hands into this kind of angle, right? What's really important in this exercise, I think is to make sure that we're not slouching or hindering into this position, right? Yes, exactly. Press your feet back, lift your chest forward and up. Let your chest go forward and up. Bring the legs together and then rest for just a moment. Very, a gentle with your corrections and, um, but I think that if there's any other questions out there that you guys have for Benjamin that you should not hesitate to ask. The idea is that you pull with your hands to activate the muscles of your back, which actually helps you not slouch into the position we are about to go into. So you tell me, what would you like for me to do with wedding Joe? Take it with you as you roll down. Now you've me say Jack Knife a lot, right? It's that hip coming down that brings the leg right back up. Bird, you only come down as far as you can. The whole backline of the body is now fired up. Make sure that you keep the same distance and let's go two more times. Cadillac – Traditional Ending. Nice. Maybe rotate even with a little bit through the upper body. Slowly lower yourself all the way back down. And yes, it is very hard. So we'll begin with the hundred, which is our quintessential warm up exercise. So if you can not get your hands comfortably into that position is really no way to cheat yourself into a variation of this exercise that is productive, right? I'd much rather have you stay right here, right? Perhaps you need to even take a break and join back in, so always feel free to do that when you feel like you're losing the alignment. If it must. Exactly. For many of us, it's the first exercise we'll ever learn and it's the hardest one to master. Later on in your practice, you can start playing with the idea of taking weight out of your feet and getting the hips up higher without just using your legs. Really fold the leg in as closely as you can, as closely as it's comfortable for you and switch and switch and switch. Let's do one more scissor, scissor, bicycle. It makes the whole thing a lot harder. Do that again. Sit back behind your feet. From there, press your elbows into your legs and the legs back into your arms and then we'll take that shape back and forth. Download our Pilates PDF worksheets to create your very own Pilates book. You can now choose your working level. You Roll yourself back, you push the legs forward, you'll lift yourself back up. Now think of actively pushing both feet into your hands so that you're back and relax in the opposite direction. Bring your feet towards me. Remember you've been here before, you hundred the legs out of your body, you roll them over, you jackknife them up, you swing your arms around you. How are you feeling? They stretch left and right so far that they lift up and yeah, you might come pretty high if you're Meredith Rogers, it may not come up this high, right? See, that's a nice one to only do one repetition of. The idea is that you keep the knees lifted away from the Mat as you kick your heels to your seat once and twice. At this point, I'm not holding you feed down, but I want you to actually pull your feet into my hands actively and really make sure you do that. What's next in the breath and the energy around the movement I found really, really beautiful. Instead, why? Find your chest, pulling through the arms. Yeah, readjust your plank position here. No, you did it right. Take a quick little calendar stretch. Sit Up and out of your ways. If it is however a pathology of the elbow or the wrist and you're crazy, you're strong in your century, you could explore doing this without your hands all together. Pull yourself back up and pause right there and just do that part. Free Printable Instruction Sheets to get you started in the safe training and practice of Pilates Mat based Exercise, based upon the Principles of Pilates Controlology:- Pilates Controlology: Primer for Safe Practice of Pilates Exercises and Training of Sound Posture. One knees lifted two legs, up and back. Roll yourself back to the place where you feel that you can lift your legs up, see how high they come up. So expect to see less repetitions than you're used to. Your arms are there to keep the chest open, but there's still that teaser spine happening here. 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. I will love the first 50 minutes again and again, and know there is so much more to come. Hips lift. All right, we're going to keep this one fairly basic and original as well. That's a great question. Let's do that one more time. Yeah, absolutely. So make sure that as you use this position here, you press your arms not just into the mat, but also energetically towards one another. Hips even bend the hips. Pilates Exercise 6 – Teaser How are you doing back feeling alive? Yeah. So that's how you monitor that. I want you to start with your hands by your hips. Lifting up, right? Legs slightly forward. So many layers of insight and multiple applications for teaching and self practice. Take a moment here to gather your arms down by your sides or overhead legs. So when I was married to find now is instead of dropping the leg across the body is to find that same sense of activation to her arms first of all so that her shoulders are wide and engaged against the mat. If they live past 45 degrees, then yes, do the whole thing and lift up and out of your waist. Hug your shoulder blades together. 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. Go ahead and set up for your teaser. Right hand down, left leg out to the side. Let that determine how far you have to roll yourself back. So look straight out, press back out, lower the hips towards the mat and look over your left shoulder. We just have one pushup. She teasers or legs back up and she corkscrew them to the right, down, around, and up and to the left, down around an up. Here. We're just up on the nice, right. If you're go ahead and extend your legs up one more time. Roll yourself back onto your shoulders again. So that the body again has to kind of figure out what type of effort it needs to get into that starting position and what will help us to actually go into the movement from there. So I can lift my legs and that's fine and it feels great, but I can't quite keep them straight. I want her to feel like she's pulling her heels back towards her shoulders without actually moving them and I want her to stretch one leg out along the ground in front of her. Right? She's tractioning her head out and away from the shoulders. You can give the leg to me. Follow instructions exactly as indicated down to the very smallest detail. Press them into the mat and see if that gives you the same sense of activation your back. So I want to take a closer look at that because this again can feel borderline sloppy. Take it all the way down and we're getting ready for our neck ports. It's the roll up turned upside now. Transition to the other side. Deepening your ribs back against your legs and arms reaching forward with control. Four where she pushes back up for two heels kicking back the entire time to extend that leg out through the back of the body as well. Nice control against the pull of your arms, lower back down against the pull of your arms, lower the legs back down. They're just a breakdown of the rollover. So again, if in your transition, if we can do just one more time. All right, so you see the relationship from this exercise into something we've been doing all along, right? Now you can confidently find that teaser right away. Roll yourself all the way back up. So another goal for this workshop is to show you some place supplements that you can pepper into your class, into your practice to replace the exercise that is currently not available to you and then hopefully find success in those down the road because it's a journey. Reach the arms far apart. Now let that boomerang fly. Free up your breath. Maybe fan your fingers out to the side a little bit so we can have that energy of your arms pulling towards one another. If you have the amount of extension that she has, then the original instruction is of course valid. Let's find your Jack Knife first. So that is one way to get into this as this is the exact transition you will find in return to life as well. Kick the lake forward and swing it down and back. We've now warmed it up. Up. I think that, um, maybe even, especially in this day and age where there's so many things online for people to look at and try to copy, um, that we're potentially losing some of our own inquiry, right? Your exercise program thus becomes:- You're ready for your leg, pull back. Become longer as you roll yourself down. You are an exceptional teacher! All right, so let's have you on your right side facing this way. Rolling back. Jack and I for a shoulder. Remember that in as we sequence this altogether, it should happen fairly fast, right? Now options other than leaving your legs on the ground, leaving your head on the ground. Side. Do you feel how this area starts to engage a little bit deeper and how that threads into what later becomes a rollover? Make sure you keep weight out of your hands. It's like an open legged hundred almost coming out of a rollback, but it is the first step of the open lake rocker. Hands up and back. There's not a lot of stuff added. The next one, another tall order in the sequence and it's only exercise number three. Definitely not a way to make this easier, but maybe a variation that is available to you. Try to avoid bringing this hip back though. I haven't heard you yet. We're just curling up to that spot right now to highlight that in one marriage and lift her arms up and her head, neck and shoulders up and forward and get to that place where she feels like now the effort changes in her body, right? The legs open at this point. Jul 26, 2013 ... Lulu Love Mat Online Leg Stretching I Work Out I Am Happy Hiit Pilates Fitness Motivation Shake. I find that the transition into the exercise sets off the right effort so that even if you don't successfully roll back and forth, you get the purpose of the exercise accomplished. And also hearing the language that it talks more about the connectedness of the exercises. Kick, kick, reach it back back. The shape remains that you're in. Go ahead and bring the legs together. Think about just staying in that moment, firing up the legs in opposition to your reach of the arms and the bend of your spine. If you come down this far, lift yourself all the way back up, lower the legs back down and why don't we take a teaser over the legs here rounding forward, which is that same exact shape she was just in. So notice the difference between just crossing your legs versus pulling the knees apart to switch, right? Right? We'll now flip onto the stomach again after all that and go into a rocking, because I mentioned it earlier, I want to showcase the relationship between double like cake and rocking will quake. Joseph Pilates created this order of exercise to go through a sequence that he believed to be the most … A quick one. Hips are stacked on top of one another. The way I want you to think of your plotty stands is not so much of rotating externally through the legs, but rather find what feels like a more neutral rotation in the hips because our legs aren't perfectly parallel anatomically speaking, right? Right. So typically we alternate side to side here, just even out and do one more each side. Now we stretch that open a little bit and hopefully it is available for us now. 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. The arms reach forward and are pulling her into that teaser. You might want to try the next step, but first bring the legs back down. Let's do a couple of more here. Yes, we made it. Bring the legs all the way down to and then lift your right leg up. Take your time rolling up. If we stayed true to the traditional order, um, we're just in the third exercise, the body might not be fully prepared just yet, but chances are if you get your 100 right, your body will be warm at this point in class. It is viewed as 1 long exercise that takes many shapes as it evolves from Hundreds all the way through to Push ups. We won the head to be forward and up while the legs are already a couple of inches lifted away from the ground. Um, but we'll take a look at boomerang ceiling crab and how they belong to one another, coming from a very open shape and slowly zooming in and getting a tighter and closer and getting a deeper role into the body. And then from here you want to be able to Jackknife your legs up without that pudding, any weight into your heads, and that is the tough part because the higher the legs come, the more the hips want to roll away from the head. Perhaps all feel pretty good. Right? Do One more with the arm stretched out in front of you. We're gonna face the same direction for the second side. So let's do the boomerang one more time. After this lovely little break, you set yourself up nice and tall. That is gorgeous. Take one more. And then see with out your legs coming closer to the mat, how high you can lift your chest forward and up. Take it over to the left side. Here are the first 10 exercises of a classical Pilates mat exercise workout. I want you to really extend through the left turban as the leg goes back again, that that translate into your spine rippling into hint of a back bend here. Press down, the lake, swings down, around it, up. Ultimately we want the hips to come up high or of course, but you can already see that in this position, her elbows would dig into the mat and it would potentially cause a lot of discomfort, right? Pick yourself up, bend your knees up and into your chest. And swing the leg back. But again, that is a valid option here as well and a great place holder because at the end of the day, the spine stretch is just a warmup for what's next, which is our rocker with open legs. You go over and up, you take your time coming down over an up and coming back down. We'll do one more thing for you, which is to show that by going through the entire sequence, one more time, flowing through it with very minimal repetitions to really see how the work expresses itself as one flow of movement. This is the first direction you want to take, but again if you want to add more rotation to that, you can use the opposition through the arms to find that corkscrew like action here again, right, which is our previous exercise. Open the legs. All right, and the effort that's in the body right now is exactly what we're looking for in this exercise, so it doesn't have to be the shape in order for it to be successful, right? Are you doing there? There we go. Shoulders are drawn away from the year, so mostly so that she feels a nice long neck and a wide upper back. So fun. Thank you. Beautiful. Right? It's like your high scissors all over again. And then you lower your legs and you're done with the corkscrew. One more because that looks a yummy. Lift yourself all the way back up from there. Switching, pulling the legs apart. 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. Last one, rolling back leg swing over. We will now do a full sets of repetitions for every single movement, but rather show how they thread into one another. Kick, kick one more kick, kick and kick. So we are coming from this completely stretched open hip and trying to build a dynamic explosive keg, which is the first of many in the sequence. Same idea. All right, we'll explore a couple of options here, but go ahead and place your hands behind you and just bring your knees in towards your chest to start. Puff your back away from the legs. And last one up up. Send them like down and back behind you. Nice. All right, come on up and then turn around and set yourself back up. So hopefully that was helpful because we'll need all of this in our double cake for this. Let's add some speed to this. Nice. When the body feels threatened, it shuts of the breath right away. Ah, yeah. In this workshop, Benjamin Degenhardt breaks down all 34 exercises from the original sequence that was outlined in. It might be a little farther back if it was really difficult for you to get the legs up. Right. That we teach our body that we have a sense of lift as we rotate there. 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