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Exercise (additions in
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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-> |
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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. |
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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. |
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| Opening Stretches
Warm-Up
Leg Up
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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. |
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View first 20 repetition position-> |
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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-> |
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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-> |
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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-> |
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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. |
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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 |
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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. |
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Yoga Pilates Muscle
Toner |
Double-Leg Slide |
Legs at about 60 degrees on the
slide. Point balls of feet forward.
15
repetitions |
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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-> |
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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-> |
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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. |
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Yoga Pilates Abs
Builder |
Leg Circles (ex
23, Hip Twist With Extended Arms) |
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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. |
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Yoga Pilates Muscle
Toner |
Golf-related addition
ex 19 The Spine Twist |
Breathing: Exhale twisting to
each side. |
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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. |
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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) |
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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 |
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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. |
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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. |
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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. |
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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) |
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Yoga Pilates Abs
Builder |
The Teaser |
Fill In - 25
repetitions Breathing: Exhale reaching forward |
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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. |
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Yoga Pilates Muscle
Toner |
Swim |
Breathing: Inhale first 5,
exhale next 5. |
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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. |
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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 |
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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-> |
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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-> |
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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-> |
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Yoga Pilates Release
Conditioning |
Release |
Seal, ex. 30 in
Pilates Primer. Clap 2 times at top and forward positions.
Breathing: Exhale moving
backwards. |
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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-> |
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| 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. |
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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-> |
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Yoga Pilates Posture
Conditioning |
Walking |
30 minutes every
other (non mat) day
View standing posture->
View walking posture-> |
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