| |
Exercise (additions
in
Red) |
Comment |
View |
|
Yoga Pilates Opening
Stretches |
Bend over Stretch |
Standing with feet
shoulder width apart, arms overhead, legs straight, reach down to floor
to toes, then to mat, walk forward on your fingers/hand until your body
is parallel to the mat, then walk hands/fingers backward until you are
at your toes. Note: your knees may be slightly bent for the opening, but
should not for your closing.
View intermediate position
#2-> |
◙ |
|
Arm under stretch |
From kneeling
position, move forward placing hands on mat, shoulder width apart, with
arms perpendicular to the floor. Keeping your left arm straight as
possible, extend your right arm under your left alongside your body,
moving your head downward looking down your right arm. Stretch your
right arm rearward. Then reverse the position moving your left arm under
your right. |
|
|
Knees over stretch |
On your back, arms
perpendicular to your body with palms on the floor, bring your feet
toward buttocks, knees together. Roll knees leftward to floor, hold,
reverse position. |
|
| Opening Stretches
Warm-Up
Leg Up
|
These three opening
mat routine exercises, for a total 100 repetitions, are breathing
exercises. Set you own cadence such as 5 repetitions inhaling, 5
exhaling. |
|
|
View first 20 repetition position-> |
◙ |
|
40 repetitions with legs at 90 degrees, then lower legs 10 degrees for
each 10 repetition increment (2nd 40). Keep arms pumping as in the first
20. View leg
positions, pump arms as in first 20-> |
◙ |
|
Yoga Pilates Abs
Builder |
Long Roll-Up |
8 repetitions with
legs at shoulder width, then bring feet together for the next 7. Note:
remember to point your toes up and backwards for all such exercises. An
aid in starting this exercise, grasp a small bar, holding it between
your hands at shoulder width, from the prone position with arms
overhead, move the bar directly overhead toward the ceiling, then move
your chin to your chest, then extend the bar over your toes by leaning
forward. Then return to the full prone position. (Thanks to certified
Pilates trainer LesLee Ames). See also our
Abdominal and
Abs Roller
exercises pages.
Breathing: Exhale while moving forward
over toes.
View beginner exercise
position->
View full forward
position-> |
◙
◙ |
|
Yoga Pilates Muscle
Toner |
Leg Shaper |
Let you body be
drawn to the mat through stomach through back.
8 rotations each direction for each leg
View beginner exercise
position-> View full circle of leg position-> |
◙
◙ |
|
Yoga Pilates Muscle
Toner |
The Roll |
Some trainers uses a
ball between the chin and knees to emphasize the curled position you
should assume. 10 repetitions
Breathing: Exhale rolling backward over
neck. |
◙ |
|
Yoga Pilates Muscle
Toner |
Single-leg Slide |
Breathing: I inhale
while pulling left leg rearward, exhale pulling the right. Legs at about
60 degrees on the slide. Point balls of feet forward.
15 repetitions |
◙ |
|
Yoga Pilates Muscle
Toner |
Criss-Cross Stretch |
Continue with the
single leg slides, and with hands behind head, elbows extended outward,
rotate twisting toward opposite knee - 10 repetitions. Eyes toward your
crotch.
Breathing: continue as above. |
◙ |
|
Yoga Pilates Muscle
Toner |
Double-Leg Slide |
Legs at about 60
degrees on the slide. Point balls of feet forward.
15 repetitions |
◙ |
|
Yoga Pilates Muscle
Toner |
Spine Stretch |
Larry uses three
positions, one with legs at shoulder width, hands over legs, then
hands in the center, then with legs together. LesLee did not like the
center position -- but that is is only one which Joseph Pilates used.
For any of the variations, the key is to arch over the toes and hold for
5-10 seconds, keeping the knees straight.
Breathing: Exhale moving forward over your
toes.
View beginner position,
advanced your hands go beyond toes-> |
◙ |
|
Yoga Pilates Balance
Builder |
V-Roll |
On roll back,
continue to balanced position on shoulders. Note: try to straighten back
in the forward position. This a balancing exercise in both forward and
shoulders positions.
10 repetitions
Breathing: Exhale rolling backwards to
touch floor with your toes.
View rocker exercise,
repeat positions #3 & 4-> |
◙ |
|
Yoga Pilates Muscle
Toner |
The Rollover (ex 3) |
Raise legs over head
with knees close to head as you roll to have toes touch floor, then move
legs apart to shoulder width, roll back keeping knees passing close to
your head to legs at about 60 degree position (just before you are
straining your stomach muscles). Note: Joseph did half with legs
together, the other with legs apart.
10 repetitions
Breathing: Exhale bringing legs over
head. |
◙ |
|
Yoga Pilates Abs
Builder |
Leg Circles (ex 23,
Hip Twist With Extended Arms) |
|
◙ |
|
Yoga Pilates Muscle
Toner |
Windmill (Saw, ex 11
in Pilates Primer) |
Breathing: Exhale
bending forward extending your hand to outside of opposite toe.
Partner Stretch*: stretch
extended arm upward toward the ceiling for three cycles. |
◙ |
|
Yoga Pilates Muscle
Toner |
Golf-related addition
ex 19 The Spine Twist |
Breathing: Exhale
twisting to each side. |
◙ |
|
Yoga Pilates Muscle
Toner |
Reverse (One) Leg
Kick |
On stomach, raise chest above mat
on elbows, hands clenched, alternate kicking forward with each leg with
toes pointed out for 25 repetitions, then with toes pointed back for
another 25. |
◙ |
|
Yoga Pilates Stretch
Conditioning |
Bow (as in archery --
from ex 32 The Rocking) |
Continuing lying on
stomach, reach back and alternately grasp each foot, lifting knee upward
(5 repetitions). Then grasp both feet, knees together and pull feet
toward head while raising head upward (three repetitions, then 3 more
with knees apart shoulder width). Note: position similar to The Rocker
(ex. 32 in Pilates Primer w/o rocking) |
◙ |
|
Yoga Pilates
Reflexology |
Foot message - see
Reflexology reference above, right column |
Alternatively, reach
back and grasp each foot and message bottom of foot with thumbs of
both hands across the meridian just below foot pad |
|
|
Yoga Pilates Muscle
Toner |
Body Surfer |
Reverse position of
hands halfway through. Partner Stretch***: straddling partner facing head, at the bow, lift
partner's arms upward toward ceiling, raising the torso off the mat.
Repeat three times. |
◙ |
|
Yoga Pilates Stretching
Conditioning |
Stretch Forward
(modified ex 15 the Neck Pull -- arms move forward over the knees) |
Breathing: Exhale
moving forward
8 repetitions
Note: Begin by moving chin to chest,
then move forward through sitting position passing elbows to/past knees.
Partner Stretch****:
straddling partner facing forward, at the upright position grasp both
arms, pull them rearwards to your upper thighs, the lift partner upwards
off the mat. |
◙ |
|
Yoga Pilates Stretching
Conditioning |
Criss-cross Knee
Stretch |
Breathing: Exhale
moving forward Note: start as
above, then move forward to sitting position, then move right elbow
to/past left knee, then reverse. |
|
|
Yoga Pilates Stretching
Conditioning |
Leg stretch |
Lying on back, reach
forward to raised left leg, work hand upwards toward foot with leg
straight, pull knee toward forehead, reverse, 5 repetitions. The 5
repetitions of alternating grasping single leg in same position and
pulling toward forehead (the first set are single movements, while in
the 2nd set continuous) |
◙ |
|
Yoga Pilates Abs
Builder |
The Teaser |
Fill In - 25
repetitions Breathing: Exhale
reaching forward |
◙ |
|
Yoga Pilates
Calming Therapy
Stress Reducer |
The Jackknife (ex 20) |
10 repetitions
Start as with the Rollover, then when
knees pass close to your head, push upwards into the tower position. On
10th repetition move hands behind hips, elbows close to body, move legs
toward perpendicular position moving weight to elbows. Hold for 30 deep
breaths.
Partner foot massage**
Breathing: Exhale moving legs to
ceiling and lowering buttocks to floor. |
◙ |
|
Yoga Pilates Muscle
Toner |
Swim |
Breathing: Inhale
first 5, exhale next 5. |
◙ |
|
Yoga Pilates Stretching
Conditioning |
B-29 (ex 12,
The Swan Dive) |
From the arms
extended to the side position, move straight forward, then return, then
down. Reverse and repeat for 10 repetitions.
Breathing: Exhale moving to the bow position. |
◙ |
|
Yoga Pilates Carpal
Tunnel Syndrome Blockers |
Fingers Stretch |
Kneeling, arms to
floor, palms down, hands rotated with fingers pointing backward, lean
downward and backward stretching fingers |
|
|
Yoga Pilates Strength
Building |
Modified Push Up |
From kneeling
position, lean forward to prayer position (head to mat, arms forward,
hands shoulder width apart, raise buttocks toward ceiling, then move
forward with body paralleling floor, lower chin to mat, raise up,
buttocks toward ceiling, then body parallel to floor, then alternate
raising one leg backward, toe pointing rearward. 5 repetitions. Then in
the body parallel to floor position, rotate hands so the fingers are
pointing inward, lower body about halfway and return (exercising the
triceps). 5 repetitions. In the beginning you may do with your knees on
the floor.
Breathing: Exhale while pushing up.
View opening prayer
position->
View raising legs
positions->
View pushups #s 2,3,4-> |
◙
◙
◙ |
|
Yoga Pilates Stretching
Conditioning |
Shoulder Bridge |
Ex. 18 in Pilates
Primer. Lying on back, raise knees until lower legs are perpendicular to
ceiling. Raise upward with chest stretched upward, arms parallel to
body, palms down on mat. Move right leg upward with toe extended,
pointing to ceiling. Lower leg parallel to floor, raise chest upward.
Return to starting position. Repeat series with left leg. Continue three
repetitions. Press foot firmly on floor/mat as each leg is lowered and
chest raised. Breathing: Inhale
fully with each lifting of chest.
View opening prep
position-> View full position-> |
◙
◙
|
|
Yoga Pilates Stretching
Conditioning |
Modified Cork Screw
(ex 10 in Pilates Primer) |
Lying on back, arms
extended outward from body, palms on floor, raise knees bringing feet
toward buttocks, raise right leg perpendicular to floor, rotate left
pointing toe down toward left hand, touch toe to floor toward left
hand, pause, recover to starting position and repeat with left leg.
Repeat five times.
View unmodified Cork Screw position-> |
◙ |
|
Yoga Pilates Release
Conditioning |
Release |
Seal, ex. 30 in
Pilates Primer. Clap 2 times at top and forward positions.
Breathing: Exhale moving backwards. |
◙ |
|
Yoga Pilates Stress
Reducers
Do these several times
during the day to reduce stress |
Butt Pinch |
Four positions of
arms (100 repetitions in each): fingers interlaced palms toward ceiling;
reversed; arms behind neck elbows pushed back; and arms extended to
sides, parallel to floor opening/closing fists, rotating palms up/down
for ten repetitions each.
Breathing: Inhale first 5, exhale next 5.
View discusses buttocks
exercises-> |
◙ |
| Rainbows |
Standing with back
to wall or doorjamb, feet shoulder width apart, feet 2-3 inches from
wall, neck backwards trying to touch wall, small of back trying to touch
wall, arms to side. Move both arms outward continuing to hands touching
above head, stretch up moving knuckles to touching wall. Pause, move
both arms directly forward and down to sides. 5 repetitions then reverse
for 5 more. Breathing: Exhale
reaching above your head.
Partner Stretch**:
facing partner, when arms are stretched overhead, grasp partner's
elbows, lean forward and push forward and inward until elbows touch
wall, then lean further forward pushing partner's arms upwards. |
|
|
Yoga Pilates Release
Conditioning |
Bendover Stretch |
Same as opening, but
you will now be more flexible. Aim to at the end having your hands flat
on the floor with your legs perfectly straight.
View intermediate position
#2-> |
◙ |
| |
|
Yoga Pilates Posture
Conditioning |
Walking |
30 minutes every
other (non mat) day
View standing posture->
View walking posture-> |
◙
◙ |
|
 |
