Education Commons^™

Side-Lying Front And Back Kicks, Mary Myers

Critical Instances

Begin lying on your side with the torso and head lined up along the back edge of the mat. Flex the hips slightly so the feet line up with the front edge of the mat. Support the head on the hand with the arm on the mat and the other hand in front of the chest. Keep the shoulders and the hips stacked on top of each other and the spine straight. The bottom leg can be parallel or turned out with the bottom foot flexed and the toes tucked under. Maintain this position throughout the movement.

Lift the top …

Seal, Mary Myers

Critical Instances

Begin in a seated position. Place the soles of feet together, knees wide open. Grab the outside of ankles, moving them away from the inside of the thighs. Hold legs off mat and balance. Inhale and extend through the spine. Clap feet together by opening thighs (knees move away from each other) in hip sockets 3 times. Tilt tailbone under and roll back onto shoulders (not neck). Hold this position on shoulders and clap 3 times before rolling back up. Pause after each roll back. Repeat.

Imprent, Mary Myers

Critical Instances

Begin a supine position with the back, pelvis, and spine in a neutral position. Bend the legs at the knees. Place the feet hip-distance apart on the mat. Bring th arms to the sides of the body, palms down. Inhale. Exhale and contract the abdominals and imprint the spine by gently rolling the pelvis and lowering the back toward the mat. Avoid pressing the lower back all the way into the mat or tilting the pelvis too far by overusing the abdominals or gluteal muscles. Move the hands to the mid-section (rib cage) of the body. Inhale and return to …

Hot Potato, Mary Myers

Critical Instances

Lie on your back in neutral spine, with your arms by the sides of your body. Exhale and slowly raise your legs and overhead. Keep the arms by the sides of the body and ensure that the shoulders are pulled down towards the back. Inhale when you reach the top point of the movement. Exhale and let the legs create a semicircle together in the air. Repeat this movement. Make certain to keep a continuous even flow to your movements and work each side of the body evening.

Work towards raising the torso up and overhead with the legs. Slowly …

Shell, Mary Myers

Critical Instances

Begin in table top. Shift hips towards heels and draw head to mat. Extend arms overhead.

Forearm Plank (Hover), Mary Myers

Critical Instances

Begin on all fours. Direct your gaze downward. Place your forearms flat on the floor, elbows under the shoulders, and knees under the hips. Keep your arms shoulder-width apart. Pull in and up through your abs, supporting the lower back. Draw the shoulder blades down. While focusing on your powerhouse, inhale and straighten one leg behind you, then the other, pressing the balls of your feet into the mat. Lower your hips until the body forms a straight line from shoulders to heels. Hold the position. Breathe naturally. Lower the body to the mat. Repeat.

Rolling Like A Ball, Mary Myers

Critical Instances

Sit tall on your sit bones. Form a bracelet grip with one hand around the other wrist, and hug your lower shins to your body. Look down to your navel, and maintain your back in an even C-curve. Concentrate on an even C-curve rather than maximally bending your back. Scoop your abdomen in and up. Squeeze your gluteals and roll your shoulder blades away from your ears. Breathe in to roll back. Breathe out to roll up. Keep your curve! Stay zipped! Keep your eyes on your abdomen!

Mermaid, Mary Myers

Critical Instances

Begin in a seated position. Sit on your left hip with your legs folded to the right side. Place the palm of your left hand on the floor beside your left hip and let your right arm form a gentle arc out to the side, palm up. Exhale and lengthen up out of your hips and through the crown of your head. Inhale as you raise your right arm overhead alongside your right ear, stretching as far as you can over to your left side. Your left elbow bends, but don't worry if it doesn't reach the mat. Be sure …

Saw, Mary Myers

Critical Instances

Begin in a seated position with the legs extended straight on the mat and spread more than hip-width apart, knees pointed to the ceiling and feet flexed. Inhale and sit tall on your sits bones with your back against an imaginary wall. Extend the arms out to the sides and parallel to the floor at shoulder height. Palms face the floor. Lift the chest and bring the shoulders back and down. Exhale while twisting to the right and bending forward, reaching toward the foot on that side with the opposite hand. Reach with the fingers toward the outside edge of …

Scissor, Mary Myers

Critical Instances

Begin in table top. Inhale and lengthen both legs long to the ceiling and in Pilates Point (heels together and toes pointed). Engage the powerhouse. Maintain the back flat to the mat (imprinted) throughout the movement. Inhale and lift the head and shoulders off the mat. Inhale and reach both arms to move the right leg closer to the chest. Exhale and alternate the position of the legs, lowering one and raising the other, all the while maintaining the arm position.

Side-Lying Knee Lift, Mary Myers

Critical Instances

Begin lying on your side with the torso and head lined up along the back edge of the mat. Flex the hips slightly so the feet line up with the front edge of the mat. Support the head on the hand with the arm on the mat and the other hand in front of the chest. Keep the shoulders and the hips stacked on top of each other and the spine straight. Bend the legs at the knees and keep your legs together. Place the legs so that the thighs are perpendicular to the torso and the shins are parallel …

Side-Lying Leg Circles, Mary Myers

Critical Instances

Begin lying on your side. Line your back side along the back edge of the mat. Your underneath hand supports that side of your head, and your uppermost hand is planted firmly on the mat in front of your chest. Bring your straight legs forward to an angle of at least 30 degrees and no more than 45 degrees. Stack shoulder over shoulder, hip over hip, and ankle over ankle. Flex the lower ankle (toes to kneecap) and press the foot into the mat. Engage your powerhouse to stabilize your spine and to keep your shoulders and hips still and …

Rocker, Mary Myers

Critical Instances

Begin in a seated position. Exhale and bend your knees to your chest. Bring your hands as close to your hips as possible, hugging your arms to your sides. Bend your elbows and begin to recline the torso back with the spine straight. Feel the balance starting in the hip joint. Keep your spine long and lifted. Engage your abdominals and thigh muscles and lift your left off the floor. Balance here between your sits bones and your tailbone. Focus on your breath. If you feel strong and comfortable, especially in the low back, then lift your hands off the …

Side-Lying Leg Lift (Up And Down), Mary Myers

Critical Instances

Begin lying on your side with the torso and head lined up along the back edge of the mat. Flex the hips slightly so the feet line up with the front edge of the mat. Support the head on the hand with the arm on the mat and the other hand in front of the chest. Keep the shoulders and the hips stacked on top of each other and the spine straight. The bottom leg can be parallel or turned out with the bottom foot flexed and the toes tucked under. Maintain this position throughout the movement.

Exhale and lift …

Spine Stretch Forward, Mary Myers

Critical Instances

Purposes:

• Stretches the spine vertebra by vertebra, and stretches the hamstrings
• Teaches how to sit tall on the sit bones (so you don't slump at your desk).

Single Leg Circle (Supine), Mary Myers

Critical Instances

Begin in a supine position with the arms at the sides of the body. Keep the back flat (imprinted) throughout the movement. Lift the right leg up toward the ceiling while maintaining a level hip (hip bones should be level with each other). Anchor the lower leg to the mat. Inhale and circle the leg in the air to the side, then down, (exhale) other side and up. Inhale first half of each leg circle, exhale second half of each leg circle. Breathe in and cross the leg over the body to the opposite shoulder. Breathe out and circle the …

Twist, Mary Myers

Critical Instances

Begin in a seated position with the legs extended straight on the mat and spread more than hip-width apart, knees pointed to the ceiling and feet flexed. Inhale and sit tall on your sits bones with your back against an imaginary wall. Extend the arms out to the sides and parallel to the floor at shoulder height. Palms face the floor. Lift the chest and bring the shoulders back and down. Exhale and move the torso to the right. Pulse two. Inhale and move the torso, twisting to the left. Pulse two. Repeat.

Single Leg Stretch, Mary Myers

Critical Instances

Begin in table top. Bend the right knee to the chest and place the right hand on the right ankle and the left hand on top of or inside the right knee. Lift the head and shoulders of the mat so that you are looking in to the abdomen. Lifting your left leg off the mat to your working level so that the back remains flat (imprinted) on the mat. Exhale and switch legs, placing the left hand on the ankle and the right hand on the left knee. Repeat. Inhale and hug the leg while the other leg reaches …

Superman, Mary Myers

Critical Instances

Begin in prone position. Extend arms overhead. Inhale and lift arms and legs upwards. Exhale and lengthen torso. Inhale and return extremities to mat.

Single Straight Leg Stretch, Mary Myers

Critical Instances

Purposes:

• Teaches working the powerhouse and maintaining alignment.
• Stretches the hamstrings and works the long hip flexors.

Swan, Mary Myers

Critical Instances

Begin in prone position. Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Shoulders should be away from the ears. Keep the legs together. Engage the mid-section and lift the navel up and away from the mat. Maintain this lift throughout the exercise.

Inhale: lengthen your spine. Extend upward through the top of your head as your forearms and hands press into the mat to support a long upward arc of the upper body. The elbows are close to the body, the head stays in line with the spine, and …

Swan I Neck Roll, Mary Myers

Critical Instances

Setup:

• Lie on your stomach and lift your abs off the mat.
• Place your hands under your shoulders and bring your elbows close into the sides of your body (like duck wings).
• Shoulder blades down your back.
• Slide your jaw forward so that your front teeth are gently touching.

Swimming, Mary Myers

Critical Instances

Begin in prone position. Extend arms overhead and legs extended from body. Reach one leg and the opposite arm out and up toward the ceiling. Reach the legs out first, then up. Switch the arm and leg quickly without losing the balance on the center of the torso. Keep the rhythm even through all four limbs. Avoid rocking the hops from side to side.

Single Toe Taps, Mary Myers

Critical Instances

Begin in table top. Place the arms by the sides of the body with the palms down on the mat. Engage the powerhouse and stabilize the pelvis. Ensure the thighs remain perpendicular to the floor and the shins parallel to the floor. Maintain the imprint position throughout the movement. Inhale to prepare. Exhale and move the right leg at the hip, to lower the leg so that the toes gently touch the mat. Inhale and return the leg to the starting position (table top). Exhale and move the left leg at the hip to lower the leg toward the floor …

Table Top, Mary Myers

Critical Instances

Begin in a supine position with the legs bent at the knees, feet hip-distance apart and flat on the floor. Place the arms by the sides of the body with the palms down. The back, pelvis and spine should be in a neutral position. Pull the abdominals in and tighten the gluteals. Using the powerhouse, bend the legs at the knees so that the thighs are perpendicular and the shins are parallel to the floor. Squeeze the lower extremities together. Maintain this position.

Windshield Wiper, Mary Myers

Critical Instances

Begin in table top with the arms extended to the sides of the body at shoulder level. Palms face down. Keep the shoulders relaxed. Inhale. Exhale and lower the legs to the right. Keep the legs closed. Inhale. Exhale and raise the legs to table top. Repeat on the other side.

Dead Bug, Mary Myers

Critical Instances

Begin in supine position. Inhale and draw knees into chest. Open the knees and bring them towards the armpits. Stack each ankle directly over the knee, so that the shins are perpendicular to the floor. Flex the feet and hold the outer edges of the feet. Exhale and draw the knees towards the floor.

Dog-N-Fire Hydrant, Mary Myers

Critical Instances

Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. The fold of your wrists should be parallel with the top edge of your mat. Point your middle fingers directly to the top edge of your mat. Stretch your elbows and relax your upper back. Spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands. Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, and then draw your sit bones …

Crocodile, Mary Myers

Critical Instances

Begin in plank. Weight should be evenly distributed between your hands and feet. Roll your elbow so that the eye or inner elbow is facing forward. Press the palms into the floor and align with the shoulders. Begin to slowly bend the elbows. Exhale and lower the body down toward the floor and remain a few inches above it. Go where you feel you are most comfortably challenged and can still breathe smoothly. Squeeze the upper portion of your arms in toward the ribs and lengthen the ears away from the shoulders. Lower down to the ground and prepare to …

Sunbird, Mary Myers

Critical Instances

Begin on all fours (Table Top) with wrists under shoulders and knees under the hips. Inhale and bring the right knee forward to the forehead, rounding the spine. Exhale and extend that same bent leg toward the ceiling, arching the spine and looking up at the ceiling.