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Pilates On Mat - E Book

The document is a comprehensive textbook on Pilates, detailing its history, principles, and methodologies. It covers the life of Joseph Pilates, the founder of the discipline, and outlines key concepts such as concentration, control, and breathing. The text serves as an educational resource for students enrolled in a vocational course at Gayo Fitness Academy and Research Center.

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0% found this document useful (0 votes)

89 views163 pages

Pilates On Mat - E Book

Uploaded by

mantavyagaur

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as PDF, TXT or read online on Scribd

CHAPTER TOPIC NAME PG.NO.

CHAPTER 1 PILATES – A BRIEF HISTORY OF THE MAN 01

CHAPTER 2 PILATES PRINCIPLES 03

CHAPTER 3 WHAT IS PILATES? 06

CHAPTER 4 PILATES THOUGHTS AND PHILOSOPHIES 08

CHAPTER 5 PILATES POSTURE 09

CHAPTER 6 ANATOMY OF THE MID-SECTION 14

CHAPTER 7 PILATES BREATHING 21

CHAPTER 8 THE PILATES SCOOP 23

CHAPTER 9 NEUTRAL VS. IMPRINTED 25

CHAPTER 10 THE SECRET TO AUTHENTIC PILATES 28

CHAPTER 11 THE LANGUAGE OF PILATES 30

CHAPTER 12 PRE-PILATES PRINCIPLES & WARM UPS 32

CHAPTER 13 THE FOUNDATIONAT WORK PROGRAM 40

CHAPTER 14 HOW TO STRUCTURE A PILATES CLASS 89

ADVANCED (LEVEL 2) PILATES MAT PROGRAM 91

ADVANCED MAT CHEAT SHEET 160

References & Suggested Reading Author

Publisher’s Note:
This Pilates on Mat textbook is specially authored by Ms Saima Khan for and on behalf of Gayo Fitness Academy and Research
Center Private Limited. It is intended for distribution as textbook for and to the students enrolled to the vocation course
mentioned above.
Photos and Videos:
All the photographs in the textbook as also the Pilates on Mat exercise videos that are part of the Pilates on Mat syllabus have
been shot by Ms Saima Khan for and behalf of Gayo Fitness Academy and Research Center Private Limited and are published
with her permission and are the sole property of Gayo Fitness Academy and Research Center Private Limited.
Produced and published by:
GAYO FITNESS ACADEMY AND RESEARCH CENTER PRIVATE LIMITED,
Fairlink Center - 405 A Wing 4th floor, Nr. Monginis, Veera Industrial Estate, Off Link Road, Andheri (W), Mumbai
400053 - INDIA
Tel: +91 98206 16914/ +91 22 4924 0498 | info@gayofitnesscademy.com | www.gayofitnesscademy.com
CHAPTER 1
PILATES – A BRIEF HISTORY OF THE MAN
Joseph Hubertus Pilates was born in a small town in Germany in 1880. He is said to have
suffered with rickets and asthma. A frail and sickly child, Joseph began at a very early age
to study human biology and nature to try to heal himself. He was an avid learner, and
studied such things as yoga, meditation, karate and some fitness practices of the ancient
Greeks, and soon began to discover that physical fitness was keeping him healthy. By the
age of 14 he was healthy and fit enough to have become proficient at skin diving,
gymnastics and skiing. He studied how animals move in nature, how infants progress
physically the first couple of years of life and discovered that with a combination of East
and West, yogic and gymnastic, mental and physical exercises he could strengthen the
body and free the mind. He was about to create the conditioning system that we today call,
Pilates.

After several years Joseph developed such a sound program that word eventually got out
to the German military and the Kaiser demanded Pilates train his troops. Joseph declined
on paciﬁst grounds and moved to Great Britain where he took a job in the circus. Joseph
used his beautiful physique and physical ﬁtness to wow the crowds in the circus. Just as he
was reaching his performing peak, war broke out and Joe was interned in a camp in
England along with other German nationals for the duration of World War 1.

During his time in the prisoner of war camp Joseph faithfully kept up his daily exercise
regimen and to the amazement of all around him stayed healthy and strong in the face of
adversity. He used what was on hand to help develop his body and meditated daily to keep
his mind strong. It was in these meager surroundings that some of the early Pilates exercise
equipment was fashioned. If you look at a modern day Pilates studio you will immediately
notice the resemblance to a bed with bedsprings for resistance and a chair with (bed)
springs attached. But what really helped keep him strong was his “core” of mat work.

It was not long before Pilates' fellow prisoners were joining him in the daily ritual and sure
enough they all stayed healthy and strong. By teaching his regimen of breathing, body
conditioning, and control to the prison guards the whole camp soon began to pursue the
method in order to feel good. This had a two-fold effect. Firstly, feeling good mentally and
physically meant a better general rapport with prisoners and guards. Secondly, it meant
less illness, such as the massive epidemic of inﬂuenza that spread throughout the world
during the years of the war and killed over 50 million people. Even though this devastating
disease killed as much as 70% of some towns and villages’ population, and certainly many
people in prison camps, not one person became ill in Pilates’ camp. Joseph attributes this to
the immune strength brought about by his body-conditioning program.

At the end of the war Joseph was employed by the British military and trained their troops
in his method. Many modern day military exercises stem from Pilates’ program. Not long
after this employ, Joseph worked as an orderly in a hospital on the Isle of Man, just off the
British mainland. It was here that he was able to really test his conditioning program. He
developed some more crude machines using surgical tubing, bedsprings and traction beds
(see the resemblance of the modern day Cadillac) and helped rehabilitate patients. It is said
that with Pilates exercises patients would recover faster and leave hospital sooner than with
medical intervention alone. Pilates was actually very much like the creator of physical
therapy.

01
A few years down the road, Plates is introduced to Max Schmelling, a big name boxing
phenomenon, who hired Joseph to train him. The two men became inseparable friends
and so when it came time for Max to immigrate to the States, Joseph had a tough time
explaining that he did not want to go. In fact it is reported that Max Schmelling offered to
set up a studio for Joe in NYC if he would go with him. That convinced Joe to pack his
bags for a new land. During the journey, Joseph met the woman who would later become
his wife and working partner in his NYC studio, Clara.

The studio opened on Broadway in NYC in the late 1920’s and Joseph Pilates quickly
became a household name in the entertainment business. Dancers and singers and New
York’s elite gathered at Joe’s Studio for Contrology lessons like a ﬂock of birds. Many of
the dancers became absolutely hooked on the regimen of breathing and movement
because it rehabilitated their injuries. One of those people was Romana Kryzanowska who
later took over the New York studio after Joe and Clara had passed away. But other big
names such as George Balanchine and Martha Graham frequented the studio and they
incorporated many Pilates moves into their dance programs. Today Romana and a hand-
ful of Pilates elders remain, but Romana prides herself on continuing the tradition as
closely to the original as possible and therefore, as Pilates is the “father” of Contrology,
Romana could be considered the “mother” of it.

For many years Body Contrology, as it was called was only available in New York but
slowly, as more and more qualiﬁed instructors emerged, more and more people have been
able to practice doing Pilates exercises. Many different forms of Pilates exist today but
they all stem from the same principles and the underlying theory is the same even if the
name of the exercise has evolved over the years. At PIA we try to stay true to form with
the added bonus of more research on the human body, biomechanics and anatomy, we
have added some moves and variations that Joe would have added if he had only had the
backing of science that we have today. In fact if you look at his original work with the
appreciation that this was thought up by a young man with no formal education in medi-
cine of exercise physiology, he was truly ahead of his time, a genius.

02
CHAPTER 2
PILATES PRINCIPLES
1. CONCENTRATION

This is incredibly important when it comes to connecting the mind and body. For your body
to work optimally you must be “present” in the mind – in other words be concentrating on
what you are doing. Be mindful and pay attention to what you’re doing and you’ll do it
better. When you focus on an area of the body you will notice how much more you can feel
it working. For example, when your muscles are sore from an overzealous workout and you
feel those muscles work during every move you make during your Pilates workout, this
draws your attention to that particular area of the body. This kind of focus, be it not pain
focus, should be constant during your Pilates exercise program.

Concentration is also about conscious control i.e. staying focused or conscious of what you
are doing. This consciousness and awareness will yield much better results than simply
doing repetitions mindlessly. Concentration is simply about ﬁxing the mind on what you are
doing. That is the power of the mind over the body.

2. CONTROL

As mentioned earlier, Pilates called his work “Body Contrology” – the art of body control.
This is why one of the main Pilates principles is control. What good is doing something if you
do not have control of it? How can you get better or stronger at something if you are out of
control?

In Pilates we are looking for smooth, controlled movements and not sloppy, jerky,
haphazard movements because we are looking for results. If a movement is out of control,
fast and jerky it invariably has been performed using a measure of momentum. Momentum
is an external force that naturally kicks in with a little help from gravity to push us over when
we try to stand on one leg or helps us to throw our legs and arms around with little care for
direction. Since momentum is external, it follows that when momentum is moving us that
our own internal forces, namely muscles, are not moving us and therefore our body is not
really working very hard.

This leads to some of the verbiage used in a Pilates class. Words like reach, lengthen,
extend, squeeze are all used to encourage internal forces to do the work rather than letting
“old MO” mentum do it! The idea of control also stems from injury prevention, since jerky,
sloppy movements are much more likely to cause injury than smooth, controlled ones.
Perfect control will also lead to more positive results with Pilates. Pilates exercises are never
done just to simply do them, they each serve a purpose and build from each other. Control
is at the core of every move.

03
3. CENTER

As we go about life every day we may occasionally notice that we use our arms and legs to
do certain tasks. But what about the muscles in our center? What about the torso? There are
lots of muscles in our center that we obviously need but we very often think of them as use-
less on an everyday basis. However, in Pilates exercises these central muscles form the core
of our routine. Pilates called it the “Powerhouse”, which comprises the abdomen, lower
back, hips and buttocks. Others refer to it as the “girdle of strength”. Modern ﬁtness gurus
call it the “core”. Whatever you call it, the center serves a critically important function in our
bodies – that of spinal stabilization.

The muscles of the center are somewhat weakened by lack of exercise, poor exercise tech-
niques, poor breathing habits, weight gain or simply lack of focus and thus many of the
Pilates mat exercises are designed to build the strength in our midsections. Joseph Pilates
believed that physical energy exerted from your center is used to coordinate our move-
ments and he was right. Recent studies have shown through electromyography that the
transversus abdominus ﬁres BEFORE any extremity movement. In other words, even
though electromyography had not even been invented in Pilates’ day, Joe knew that when
you move an arm or a leg the deep abdominal muscles contract a split second before so
that spinal stabilization may be preserved and that power can be added to the arm or leg
movement. Joe believed that we rely on this strong foundation/center in daily living. He
truly was a man ahead of his time.

4. FLUIDITY

Just look at dancers and gymnasts and performers such as those in Cirque du Soleil: they
have beautiful bodies that are strong and powerful, but also have the grace of a gazelle
hopping across the African Plains. It is possible to be strong and graceful at the same time
and, in fact, the simple act of ﬂowing beautifully through the Pilates exercises actually
makes you stronger.

In fluid movements, muscles never switch off since one muscle needs to stay “turned on”
until the next muscle has taken over the move and then it flows to the next body part and
so on – just like passing the baton in a relay race. There are no static, stiff or clumsy move-
ments or exercises in Pilates and this adds to its uniqueness. All Pilates movements flow and
one exercise should flow into the next. Dynamic energy is the force used in Pilates and there
is a focus on grace and fluidity rather than speed.

5. PRECISION

Attention to detail is the name of the game here. Precision comes from the focus and cen-
tering of Pilates but as a good instructor will tell you, the good student is the one who pays
attention to every little detail and performs the moves correctly. The old adage “If you are
going to do something, do it right.” holds true in Pilates more than any other exercise form.
If you are leaving out any part of the exercise, whether it be breathing, position of the
hands, angle of the legs, etc., you are missing the whole point of the exercise and now it
simply becomes another gym exercise. To leave out any detail could be viewed as forsaking
the intrinsic value of the exercise.

04
Pilates focuses on performing a few (usually 5-10 reps) very precise movements rather than
an endless amount of sloppy repetitions. Every part of the body should play a role in the
exercise and everything from the tip of the nose to the tip of the toes should be working.
Precision is what makes Pilates Pilates rather than just another stupid gym exercise!!

6. BREATH

Very few of us breathe properly. In fact, very few of us realize the importance of breathing
properly and so have no desire to change. It is important to learn to breathe properly for
many reasons. Breathing oxygenates the body. It is our only way to keep every cell in our
bodies bathed in oxygen (our life force). Breathing also releases toxins from our body. A
build up of stale air in the bottom of our lungs creates a toxic environment that is totally
unnecessary. All you have to do is breathe deeply, so that no stale air gets stuck at the
bottom of your lungs, i.e. each breath you take should present an even exchange of air such
that “air in = air out”. Very many people breathe poorly, ineffectively or simply incorrectly.
Joseph Pilates’ yoga background brought a sense of cleansing through the breath work to
the exercises he devised. This is why we focus on a forced exhalation – in order to cleanse
the lungs of any stale air (of course this is also the perfect way to contract the abdominals
too).
Although Pilates breathing is different to yoga breathing it does have the same effect of
clearing the mind and cleansing the body. Also, anatomically the breath can aid in the
execution of many exercises and so great emphasis is placed on the breath.

05
CHAPTER 3
WHAT IS PILATES?
STRETCH AND STRENGTHEN

Joseph H. Pilates was the name behind the exercise he called Body Contrology and at some
point after his death in 1967, this fabulous discipline became a tribute to him by name.
Whether you call it Contrology or Pilates one thing is true: it was/is totally ahead of it’s time.
It is the most unique form of exercise ever invented since it serves multiple purposes all at
once. It has to be one of the very few, yoga being one of them, exercises that stretches and
strengthens all at the same time. Since the American College of Sports Medicine (ACSM)
recommends that we stretch for as long as we work out, Pilates seems the perfect solution
to the busy exerciser. That means instead of running for and hour and lifting weights for 30
minutes then having to stretch (according to ACSM) for 90 minutes, you could do an hour of
Pilates and kill all three birds with one stone. Of course much of the aerobic beneﬁt of
Pilates comes once the basics have been mastered and advanced exercises are performed
back to back at a quick pace, but at least stretching and weight training can be covered.

At ﬁrst Pilates is hard because there is so much to learn but after a while it becomes second
nature and the learning curve is less sharp then class becomes more enjoyable. Not to
worry, pretty soon you will learn more challenging exercises or your instructor will break
down an exercise that you may have been doing for months and dissect every move until
the whole exercise feels like you’ve never done any Pilates in your life! That’s how Pilates can
be a strengthening exercise.

Many people, men particularly, falsely believe that Pilates is for “sissy’s” and will not build
muscle – “au contraire, mon frère” - it will make you very strong – strong from the inside out.
Deep muscles are hard at work in Pilates to aid in the stabilization of many exercises and
weaker muscles are being recruited once the body finds a better posture from which to
work. Interestingly, after becoming proficient at Pilates (this could take several months or
even years, by the way) it is easy to step away from it for weeks or months at a time and yet
come back to it as if it was only yesterday. This cannot be said for most forms of exercise.
This is partly due to the idea that Pilates works deep muscles rather than superficial, partly
due to the fact that Pilates strengthens muscles that are functional muscles (therefore we
use them every day) and also because many of the contractions in Pilates are isometric or
eccentric which manifests as strong, lean muscles without bulk.

PILATES IS NOT YOGA

Pilates Matwork is made up of a series of exercises that grow and build upon each other
ﬂowing, seemingly effortlessly, from one to another. It takes time and practice to make
Pilates look easy but that may be a good goal for most people. Movements are similar to
those in a ﬂowing (vinyasa) yoga class but with a few important differences. Pilates focuses
on moving and stretching the spinal column, aiming to make it undulate like a snake or cat-
erpillar or cat (Joseph Pilates was a big student of nature and in particular, animals such as
the cat and dog.). Meanwhile, yoga focuses on stretching muscles all over the body but with
particular emphasis on the muscles around the hips and shoulders (actually the muscles
around the spine can sometimes get tighter in yoga).

06
The breathing is also very different and can easily confuse the novice Pilates-ite!! (See
PILATES BREATHING). Pilates breathing seeks to maintain spinal stability during inhala-
tion and generate core power during exhalation, whereas yoga seeks to lift and lighten
the body on the inhale and to relax, sink and lengthen on the exhale, to the point where
the concept of spinal support or stabilization is about as foreign a thought to yoga as
relaxing is to Pilates.

Pilates is not about stretching and relaxing and falling asleep and meditating; it is about
contracting muscles to support the body in a new balanced alignment, strengthening the
body from the inside out even when simply sitting or lying down, improving abdominal
strength, relieving back pain though core stabilization and working hard to do all these
things (and more) whilst making it look effortless. Whew!!!

MIND-BODY EXERCISE

Even more so than some eastern disciplines, Pilates is about the mind controlling the body.
This is why Joe called his exercise method Body Contrology – the art of body control. There
are simply too many things to think about during Pilates for you to let your mind wander
and to be thinking of your lunch or your spouse’s birthday present or who will pick the kids
up from daycare? If you are doing Pilates correctly there should not even be one brain cell
available to think of things other than Pilates things (this is where a good teacher makes a
difference). If the mind is allowed to wander, then the body ends up merely doing another
abdominal exercise and not doing Body Contrology/Pilates!

Joseph Pilates studied eastern philosophies such as yoga and meditation and truly believed
that for an exercise form to be effective it is “not mind or body, but mind and body.” Focus,
concentration and precision stem from mindfulness and these are three of Pilates principles
already discussed.

WHAT CAN PILATES DO FOR ME?

Describing Pilates exercises can be exhausting. Sometimes it makes life simpler if we

describe the results of a Pilates program rather than what you have to do to get those
results. So here is what Pilates can do for you in a few simple words:

• Flatten your Stomach;

• Tighten your Buttocks and Thighs;
• Improve Posture;
• Make you Taller;
• Help you Sleep Better;
• Improve Bone Density, Cholesterol Levels and Blood Pressure readings;
• Tone and tighten every muscle in the body from the inside out so you can get really
strong without adding bulk.

99.9% of women will jump for joy when they hear all this but it is often a turn off for men. So
when describing what Pilates can do for a man we simply add;

• Improves ﬂexibility
• Improves sex life!!!! Hey it’s TRUE! (for women too)

07
CHAPTER 4
PILATES THOUGHTS AND PHILOSOPHIES
IMAGINATION /INTUITION

Listening to our bodies is something we rarely do. We tend to take the power of our natural
intuition for granted. Most of us push our bodies through pain, sickness and exhaustion,
often resulting in discomfort and injury. The Pilates method is based upon the ideal of
well-being and is not another mind-numbing quick ﬁx solution to ﬁtting into a bikini by
summer!! Do not force what is natural. If something hurts, stop. Constantly search inward
for signs of over training, pushing too hard and moving in the wrong direction. Our minds
are capable of acting as a switch plate through which we can signal instinctual behavior. We
can literally spur our bodies into action through an undercurrent of creative thought. So use
the imagination and learn to be intuitive.

INTEGRATION

This is the ability to see the body as a whole and use it as an integrated unit. In Pilates
every muscle is involved from your ﬁngers to your toes and although muscles are never
isolated, no muscle is ever over looked. With isolation, the body very often breeds imbal-
ance and the whole concept of isolation impedes ﬂexibility, coordination and balance.
Integrated movements in Pilates lead to balanced and uniformly developed muscles,
which are the key to good posture, suppleness and natural grace.

INSIDE OUT/OUTSIDE IN

In Pilates you will be working from the inside out but at the same time working from the
outside in. Although the large outside muscles will be working hard at all times very often
it is the weaker inside smaller muscles that need the attention and focus. As proﬁciency
and strength increase the balance and teamwork between the inside and outside muscu-
lature becomes evident in the beautiful ﬂuid, coordination of Pilates exercise.

STRETCH AND STRENGTHEN

Pilates is a wonderful form of conditioning exercise because of its ability to strengthen
and lengthen the muscles at the same time. Each movement is designed to oxygenate,
stretch, strengthen and then re-stretch a particular muscle group/s. The idea of stretch
and strengthen is to achieve your potential more quickly, and without injury which is more
than can be said for other forms of exercise.

08
CHAPTER 5
PILATES POSTURE
Normal does not exist. Perfection is elusive. Ideal is something to strive for. Everyone has
something that is abnormal, out of whack, out of alignment or simply stiff when it comes to
posture. Nobody is perfect. However, what we can do is aim to get closer to an ideal posture
through the realignment and body awareness that Pilates creates. The journey takes a
while, though. Don’t expect to improve posture overnight. Tight muscles have to be
stretched to new lengths and stay there, weak muscles have to be strengthened and taught
to contract when needed and the mind has to be trained to maintain the new posture rather
than succumbing to a lazier version of perfect.

The pictures below show ideal posture as compared to typical abnormal postures seen in
the health clubs and studio where Pilates is being taught.

09
When assessing posture, a side view is useful for looking at spinal alignment. There are
four curves in the spine and there is a degree of curvature of each that is acceptable i.e.
ideal posture. When one or more of these curves becomes extreme, then a postural devia-
tion may be seen in the side view. Kyphosis and lordosis and a combination of the two are
the most typical postures you will come across. In most cases, the postural deviation is
partly due to genetics, partly due to bad sitting and standing habits, and partly due to
muscle imbalances. The genetic part we cannot change but we do have a huge impact on
the other two: bad habits and muscle imbalance.

PERFECT POSTURE 1 PERFECT POSTURE 2

KYPHOSIS

An overly posterior curve in the thoracic spine often

associated with an increased anterior curve in the
cervical spine resulting in forward head posture. This
posture could stem from osteoporosis (Dowagers
hump), poor sitting posture (hunched over a desk hours
at a time), weak mid-back muscles, tight chest and
anterior shoulder muscles or a combination of all of
these. Working on creating an awareness when sitting
to lift chest, slide shoulder blades down and back and
breathe into the chest should help with the bad habits
part as well as developing the muscle balance
necessary to permanently improve this posture. When
lying down props such as head pillows (when supine)
and raised mats (when prone) will help create a
comfortable working environment but focus must still
be on attaining the ideal posture.

KYPHOTIC POSTURE
10
LORDOSIS

An overly anterior curve of the lumbar spine associated

with an anterior tilt of the pelvis. This posture could stem
from tight hip ﬂexors pulling pelvis forward and hence the
lumbar spine gets pulled forward too; from weak
abdominal muscles that cannot give the lumbar spine the
support it needs so it lilts forward; from tight back
extensors i.e. the erector spinae muscles and quadratus
lumborum thereby pulling the lower back into an
exaggerated curve; or from a combination of all of these
things. Through observation, a teacher will learn the
student’s strengths and weaknesses and then be able to
decipher where the tight muscles are and address them
with speciﬁc exercises.

LORDOTIC POSTURE

LORDOSIS-KYPHOSIS

Lordosis can sometimes be combined with kyphosis.

Depending upon the exercise and body position, the
student will have to be treated as either kyphotic or
lordotic.
From the front/back view we are able to check relative
height of shoulders/shoulder blades, skewing of the
ribcage right or left and arm/leg length discrepancies.
Some students may have scoliosis of the spine which can
create S shaped sideways curves in the spine. Differing
degrees of curvature will mean different visual effects and
also different physical limitations. Find out from your
student what his/her limitations are and discuss with the
attending physician if necessary. In mild cases, scoliosis
symptoms have been shown to improve with Pilates and in
more severe cases it is probably best to work one-on-one
with the person in close discussion their doctor. Usually
pain associated with the malformed spine can be LORDO-KYPHOTIC POSTURE
diminished with Pilates moves.

THE BUILDING BLOCKS OF GOOD POSTURE

Imagine that the body is made up of a series of

building blocks, similar to the old fashioned wooden
blocks you might ﬁnd in a children’s toy chest. Build a
tower with the blocks where it looks like the picture
below:

11
Next, take the ABC blocks and move each of them away from the center and see what hap-
pens to your tower:

Your tower may teeter and fall or it may stay put. If your tower doesn’t fall over it does not
mean all is well with this structure. Anyone could see that even though the foundation (legs)
is pretty solid the midsection is all out of whack and the ﬁrst strong wind (force/weight) that
comes along will blow our structure down. In the meantime, there is a lot of pressure on the
lower portion of the tower in order to stop the top from falling down. This is exactly what our
body is like when our posture is out of whack. The excess pressure on the “lower portion of
the tower” manifests itself as lower back pain, tightness in the hamstrings, hips and calves,
and sooner or later the body will “cave in” causing untold problems.

So take your own personal tower (your body) and straighten up. Take each of the building
blocks and square it off as if there was an invisible central core that has to run directly
through the middle of each block. Very much like threading square beads on a wire to make
a bracelet – turn them all the same way and square them off as you place them end to end.
There! Now you have a “close to” ideal posture. Another way to look at Pilates ideal posture
is to practice it sitting rather than standing. Pinch, lift and grow tall! Pinch pelvic ﬂoor mus-
cles by feeling sit bones coming together, lift abdomen up and in, and feel your spine grow-
ing taller. Lying supine or prone the same alignment should be attainable but with different
efforts depending upon spinal posture.

12
TEACHING A CLASS

Try to orient the class so that the side view in the mirror is the most accessible to students
and if possible a front view mirror as well. Since many Level I exercises are done supine all
students should orient themselves so they can easily see and hear the teacher. Encourage
kyphotic students to bring a small pillow or rolled up towel to class to serve as a head riser
when lying supine. Also kyphotic students may need to elevate the body when lying prone
so that any back extension comes from thoracic spine and not just cervical (lift head up and
back. Ouch!) so encourage them to have an aerobic step at their side to have handy for the
prone exercises. On the other hand, lordotic students may not need props but may need
suggestions/demonstrations to aid them in their execution of notoriously difficult exercises
for those with lordosis, such as the Roll Up and Neck Pull (see PILATES MATWORK
beginning on page 51 for more details).

REMEMBER:

ALWAYS BALANCE THE EXERCISES

(FORWARD/BACKWARD, SITTING/STANDING, LYING PRONE/LYING SUPINE).

ALWAYS INCLUDE SOME FLEXION, SOME EXTENSION AND

ROTATION OR LATERAL FLEXION.

13
CHAPTER 6
ANATOMY OF THE MID-SECTION

Pilates muscles tend to be the deep, functional, core muscles that are not easily seen and
felt. They are also not muscles that can be worked at the gym necessarily. The anatomy of
Pilates is important since as a teacher you must be able to educate your students rather
than simply telling them what to do. Deep muscles are just that – deep. Therefore it is hard
to tell when they are working because you cannot see/feel a contraction. However, when
the contraction is deep enough to create some type of stabilizing or supporting effect on
the body so that the body position is correct in a particular exercise and the contraction
and stabilization can be maintained throughout that exercise, then the muscle in question
is probably working pretty hard.

The muscles we learn about in our primary anatomy classes in order to become a certiﬁed
instructor/trainer cover all the major skeletal muscles. The ones we can see, feel and have
exercises in our repertoire to work on. In Pilates, those same muscles will be put to work
but also muscles you may never have heard of will be powering along inside your body
without so much as ripple of ﬂesh. Following is a condensed list of important muscles used
in Pilates.

14
TRANSVERSE ABDOMINUS

Location: Runs horizontally around the midsection from the

center of the abdomen to the lumbo-sacral fascia on the spine.
It wraps around the middle like a corset hence the reference
“girdle of strength”.

When it contracts: Upon contraction of this muscle the body

does not move, instead the entire abdominal area pulls inwards
towards the spine thus supporting it from the tail bone up to the
bottom of the ribcage.

Why do we need this? This muscle is so important, not only

because it can help in ﬂattening the tummy but it is the center of
our strength. It is where every movement originates. Studies
have shown that the Transverse abdominus (TVA) contracts a
split second before any arm, leg or head movement in the body.
This adds power to the punch of a boxer, stability to the jumps of TRANSVERSE ABDOMINUS
a ﬁgure skater and for you and I, it means less back pain
because when we do things using the TVA the strength will come
from the abs instead of the back muscles.

INTERNAL AND EXTERNAL OBLIQUES

Location: Running diagonally from ribcage to pelvis through

either side of the torso the obliques also partially wrap
around the back. Technically two separate muscles but they
always work synergistically and one cannot work without the
other, so we shall consider them as one.

When they contract: Upon contraction the obliques can do

several things including pulling the front ribcage downwards
and inwards, rotating the spine on it’s axis, ﬂexing the spine INTERNAL
sideways and helping the spine curl into a ball (spinal ﬂexion). OBLIQUE

Why do we need these muscles? The obliques serve the

purpose in Pilates of a stabilizer much of the time and so their
role is a vital one. Also lateral ﬂexion (side bending) and
spinal rotation (twisting) would be impossible without these
muscles. They can play a role in improving posture if the
ribcage tends to protrude forwards as in a military or lordotic
posture. The obliques will pull the front ribs in towards the
back ribs therefore stretching the mid-back region whilst
strengthening the mid-front region (upper portion of the
abdominal area) – notoriously, a very weak area.

EXTERNAL
OBLIQUE

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SERRATUS ANTERIOR

Location: Hugging the ribcage around the back and sides, this
muscle runs under the armpit from it attachment on the
scapulae to the ribs where it attaches in a serrated knife
appearance.

When it contracts: Contracting the serratus anterior will

stabilize the shoulder blade on the trunk and pull the rib cage
inwards and downwards. When shoulder blades are seen
“winging” in a plank position for example this muscle is
under-developed.

Why do we need this muscle? Without the serratus anterior our

shoulder and thoracic spine stabilization is only partially
complete. Our ribs would be vulnerable to compressive and SERRATUS ANTERIOR
contractile forces, and posture would be awful.

PELVIC FLOOR MUSCLES

Location: These muscles are so deep in the pelvic nether regions

you will never see them, but you will see and feel the effect of
them contracting. Attached like a sling across the pelvic opening
(the hole where a babies head will pass through during child-
birth), the pelvic ﬂoor muscles connect to the anus, perineum,
vagina (in women) and urethra as well as the pelvic bones. LEVATOR ANI (WIDE HATCH) &
COCCYGEUS MUSCLE (THIN FIBERS)

When they contract: Contracting the pelvic floor muscles is not easy unless you practice
along with a few visualizations, so here goes. Picture three openings in your pelvic region
corresponding to the urethra at the front, the vagina or perineum in the middle and anus in
the back. Now visualize the three openings pulling closer together towards the center point
as if elevator doors were closing (step in the elevator before the doors close, please). Now
push the button and take the elevator to the first floor and hesitate, then go to the second
floor and wait, then the third and so on until you reach floor 4 or 5or even 6. Then push the
button to come back down again one floor at a time hesitating at each. Finally, when back
on the first floor, open the elevator doors and relax. Some people prefer the “imagine you
are stopping the urine flow” visual – but that is really only one small part of the pelvic floor
(just the front part – urethra). Some people imagine the contraction is similar to the effort it
takes to hold in the desire to pass gas – but this is only the rear end (anus) of the pelvic floor.
Whatever visual helps you to find these muscles, remember that no external muscles will
contract – no one will know when you are contracting them.

Why do we need these muscles? First of all, without pelvic ﬂoor muscles our insides would
fall out, literally. In fact, people with weak pelvic ﬂoor muscles are prone to prolapsed
(dropped) bladders and uteruses, not mention the erectile dysfunction in males. This is why,
as mentioned earlier; Pilates truly can improve your sex life!! In addition, a deep contraction
of these muscles will facilitate a deeper contraction of the transverse abdominus and hence
create better stabilization and support for the spine and pelvis.

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LATISSIMUS DORSI AND LOWER TRAPEZIUS

LATISSIMUS DORSI TRAPEZIUS (LOWER FIBERS)

Location: These large ﬂat muscles run from the humerus and scapula across to the mid and
lower thoracic spine (T-12 for Trapezius) and down the spine to the lumbo-sacral fascia (for
the Latissimus Dorsi), forming a triangle-like shape which takes up about ½ of the back.

When it contracts: The latissimus dorsi (lats) are huge muscles yet underdeveloped in most
people. When they contract, the lats should depress the shoulders, externally rotate the
humerus (arm bone) and stabilize the spine from mid-thoracic down to lumbo-sacral.
However, most people cannot engage their lats even when using a “lat pull-down” machine
at the gym until they work with Pilates exercises which teach the lats to work as shoulder
stabilizers in addition to the rotator cuff muscles (see below). Lower trapezius is an
important assisting muscle in this shoulder stabilization and some would have you believe
that it is more important than the Lats. It is also an extremely under-utilized muscle and
therefore presents some problems when trying to recruit it. If you visualize sliding your
scapulae towards the spine and then down into your back pockets then you would be pulling
on this muscle. People with weak lats and lower traps tend to have poor posture and round
the shoulders and upper body forward.

Why do we need this muscle? Without lats/lower traps we would all have the “no neck” look
that certain weight lifters get when they over develop the upper trapezius muscle that runs
from the neck to the shoulder. The upper trapezius lifts the shoulders (think: “shrugs”) and
the latissimus dorsi and lower trapezius lower the shoulders (think: “reverse shrugs”/heavy
weight in the hands pulling arms towards feet). This antagonistic relationship works well
when muscles are balanced but otherwise it’s useless. Lots of people have neck and back
problems due to poor posture and tight over developed upper trapezius and posterior neck
muscles. If they were to focus on improving posture and building strength in the lats/lower
traps their discomfort would diminish signiﬁcantly.

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ROTATOR CUFF MUSCLES
(SUPRASPINATUS, INFRASPINATUS, TERES MINOR AND SUBSCAPULARIS – S.I.T.S.)

SUPRASPINATUS INFRASPINATUS TERES MINOR SUBSCAPULARIS

Location: Under and around the scapulae (shoulder blades) and attaching to the humerus.

When it contracts: These muscles are the epitome of stabilizers in the human body. In gen-
eral their function is to contract when the shoulder blade and/or shoulder joint start to
move in a way that they shouldn’t so that everything moves smoothly. In other words, they
are kind of like the glue that keeps the shoulders from dislocating. They help the arm per-
form precise movements during dance and gymnastics and in general protect the shoulders
from harm.

Why do we need this muscle? Other than holding the shoulder in place the rotator cuff
muscles are also powerful rotators of the shoulder joints and so are helpful in movements
such as throwing a ball, swinging a racquet or doing the crawl. We would have tough time
brushing our teeth and combing our hair with out them. Anyone who has damaged or torn
a rotator cuff muscle will tell you that picking up a phone is impossible. So they are pretty
important muscles but again under worked by most people.

MULTIFIDUS

Location: A series of pairs of muscles lumped under one title

that run up and down the entire spine each spanning either 2
or 3 vertebrae.

When this muscle contracts: When the lumbar multiﬁdus

contracts uniformly left and right along the spine it acts like a
brace to stop the lumbar spine and hence the pelvic region
from rotating along its axis. (If only one side of the muscles
contract they can help with spinal rotation and flexion.)
Therefore, the multifidus is a great stabilizer of the lumbar
spine, particularly when the body is unsupported as in a plank MULTIFIDUS
or quadruped position.
Why we need this muscle? Recent research has shown that the lumbar multifidus is almost
completely atrophied (has died) in people with the worst osteoporosis of the spine,
compared with a normal spine which has a healthy amount of multifidus tissue. This would
lead us to conclude that working the multifidus would be a great way to keep the bones of
the lumbar spine strong. Also, anything that can help in the stabilization of the spine is
going to help improve back pain, so this little known muscle is actually very important in the
human body.

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GLUTEALS
(GLUTEUS MAXIMUS, MEDIUS AND MINIMUS)

GLUTEUS MAXIMUS GLUTEUS MEDIUS GLUTEUS MINIMUS

Location: A group of muscles most commonly called the glutes, buttocks, tushie, buns or
whatever your fancy might be. There are three different muscles here and yet in general
they are all connected from the outer side of the femur (thigh bone) and then to the rear of
the pelvis/sacral spine region and lumped together to form the gluteals.

When these muscles contract: The three muscles have ﬁbers that run in three slightly differ-
ent directions and so each muscle performs a slightly different movement and yet very
often they work together as a group. Gluteus Minimus and Medius help with hip abduction
(lifting the leg out to the side), Gluteus Maximus and Medius extend the hip (take the leg
back behind the line of the body) and also Gluteus Maximus and Medius perform hip exter-
nal rotation. The Gluteus Minimus helps with hip internal rotation.

Why do we need these muscles? Apart from looking sexy in a pair of Jeans, the glutes serve
vital functions with regard to movements of the leg. We could not walk without these mus-
cles and sitting down would be quite “bony” (ouch!) without these, and try standing up with-
out contracting your glutes! It just would be silly to have a body without buttocks but so
many people don’t use theirs they might as well not have any! One of the largest muscles in
the human body but probably the weakest. (Something that only Pilates instructors seem to
be privy to!) Pilates is a great way to strengthen these beautiful buns!!

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ADDUCTORS
Location: Several muscles can be considered adductors but in
general you may consider that they run up and down the inside of
the thigh from groin (pubic bone) to just above and just below the
knee.

When these muscles contract: The adductors contract and pull the
legs back to the centerline of the body. They will work in opposition
to the abductors (glutes) that take the legs away from the
centerline of the body.

Why do we need these muscles? Adductors are important for one

reason: they stop our legs ﬂying out to the sides when we walk or
run. That’s it! No need to work them on the adductor machine in the
gym since it does not generate a functional movement for the
muscle and therefore does nothing to build the strength of the
adductor muscle; instead your inner thighs will become large and
useless. Do Pilates and work on strengthening the adductors in an
isometric way, keeping the knees together during the entire
exercise and then you will be creating functional strength.
Adductors are yet another muscle in the body that are not as
ADDUCTOR MANGUS
strong as they should be.

You may have noticed that the list of muscles above has
muscles that either do not have a machine at the gym that
works it, that are naturally weak, that you have never even
heard of, or that you didn’t know you needed to work.
Well, they are all incredibly important muscles to our
everyday lives and our overall health but even more
important in teaching Pilates.

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CHAPTER 7
PILATES BREATHING
Breathing is the life force of our bodies. It is also something we take for granted. It is
something we do subconsciously. It is also something we need to practice because many
of us do it incorrectly!!
Most people breathe ineffectively and inefficiently, at best. The problem is so pervasive
that some physicians even theorize that poor breathing habits can create extensive
physical problems such as heart disease, stroke, peripheral vascular disease and even
cancer. This could be why such diseases are so problematic in our society today. Breathing
is the key to cleansing the body and oxygenating every cell in order to keep the body
healthy and young.

So how do we breathe?

When we inhale, the air comes in through the nose/mouth, down the larynx and into the
lungs. The air then circulates through the lungs, oxygen is exchanged for the body’s waste
product, carbon dioxide, and then this air is expelled up through the larynx and out
through the nose/mouth. As this inhalation and exhalation occurs the thorax lifts and
lowers to accommodate the volume changes in the lungs which lie directly underneath.
The thorax could be considered to consist of the ribcage, thoracic spine and all underlying
organs. Therefore as we inhale, the thorax lifts up and out to allow the lungs to expand
with the inﬂux of air (oxygen) and as we exhale, the freshly exchanged air (mostly carbon
dioxide) leaves the body so the thorax falls down and in. This is how we should breathe in
Pilates and in everyday life. Also during the inhale the spine tends to extend somewhat
(back bend) and during the exhale the spine tends to ﬂex (bend forward) – these natural
movements are used to aid in the performance of many Pilates exercises.
The challenge with Pilates breathing is to coordinate the natural rhythm of the breath with
the deeper layers of abdominal tissues. In other words, it is imperative that abdominal
fortitude is maintained throughout the complete breath, in and out.

Exercise 1:

Lying supine with legs bent and feet flat on the floor, place hands on the upper and lower
portions of the abdomen and breathe. Feel the natural tendency of the upper abdominal
area (between the front ribs) to expand upon inhalation and the tendency of the same
area to fall down to the spine on the exhalation taking with it the entire abdominal area.
On your next inhalation see if you can keep the entire abdominal area from moving or
expanding and visualize sending the breath into the back and side of the ribs. The lungs
are housed under the back and side of the ribs and so simply keep the breath in the lungs
rather than allowing it to flow into the abdomen.
Keeping the breath in the lungs may sound simple but in practice can be quite a challenge
since the intercostals (the muscles between the ribs) get very short and tight through the
years of ineffective breathing habits. This in turn restricts the amount of room the lungs
have available to expand during an inhalation. So the breath tends to find the path of
least resistance and head down into the diaphragm and into the upper abdominal area.

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The reason we should not breathe down into our abdomen is twofold. Firstly, by not
breathing into the lungs and expanding them fully, we are collecting pockets of toxic
waste air deep in the lungs, which sets the stage for future disease. Secondly, by allowing
the abdomen to expand with each inhalation we are, in essence, stretching the abs every
single time we breathe. Now last time I checked, it seemed unlikely that the abs would be
contracting if they were busy expanding! So how can we expect to get that six-pack!!!
Exercise 2: Stand, sit or kneel with spine in ﬂexion (bent forward) and hands on abdomen.
Inhale deeply making sure not to feel any movement in the abdomen and trying to send
(and feel) the breath back to the ribs. This exercise can be done with partner’s hands on
the back ribs to facilitate the sense of movement in that area. A silk scarf or latex band
(e.g. dyna-band) can also provide the same sensation.

When first learning Pilates, the breathing is one of the toughest challenges for
most people, but with focus and perseverance it will pay off very well.

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CHAPTER 8
THE PILATES SCOOP
The “scoop”; the “powerhouse”; the “girdle of strength”; the “core”. Whatever you call it,
the goal is the same: to contract the transversus abdominus (TVA) muscle (and others) in
order to give stability and mobility to the pelvis and spine.
The area of the body from the sternum down to the pelvis and around the back up to the
armpits is considered our core/powerhouse/girdle of strength. It also includes the
adductors and could be considered a box, as shown below.

The area in the box encompasses the following muscles: rectus abdominus, internal and
external obliques, transverse abdominus, gluteals, adductors, latissimus dorsi & shoulder
stabilizers. (See ANATOMY OF THE MID-SECTION)

DURING THE “SCOOP” WE FOCUS ON THE PELVIC FLOOR

AND ABDOMINAL MUSCLES ONLY.
TO SCOOP:
Draw the navel to the spine beginning with a deep contraction in the pelvic ﬂoor
muscles that extends up through the pelvic region and into the mid abdominal region
and then continues to pull the entire belly back and up, thereby lengthening the lower
back and supporting the spine from the inside out.

During movements of the extremities, the TVA contraction precedes the movement.
Although the TVA is a skeletal muscle, and is therefore under our conscious control, it is
beyond our awareness. It is our goal in Pilates to bring the contraction of the TVA into our
awareness.

Let’s begin by looking at the anatomy of the midsection. There are four abdominal mus-
cles that we should be aware of: (in order, from surface to deep) Rectus Abdominus,
Obliques Externus, Obliques Internus, and Transversus Abdominus. These muscles could
be pictured as four separate layers although they tend to work together during most
movements. During spinal ﬂexion, the primary mover is the rectus abdominis (a.k.a. rectus
“poofus”) which essentially pulls the sternum towards the pubic bone, its two attachment
points, and gives no support to the spine. This is important since we are seeking pelvic and
spinal stabilization and mobilization in Pilates. The rectus abdominus will not help us do
either. And it can actually make your belly get bigger (rectus “poofus”) if you do move-
ments that primarily work this muscle i.e. crunches.

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To contract the TVA is like no other muscle contraction. It is almost the antithesis of a
muscle contraction. In fact, many people don’t realize they are contracting it because it
makes the surface of the body feel soft, whereas most muscle contractions result in the
superficial muscle getting firm to the touch. That is because when the TVA contracts the
rectus abdominus shuts off and hence the superficial part of the belly may feel squishy.
However, let it be known that, deep below there is a powerful contraction whose full effect
will be seen during execution of all the Pilates mat exercises.

Exercises to learn the scoop: Ab Curls and Pregnant Cat.

The scoop is the abdominal part of the complete stabilization of the spine. To create the
full effect, lats need to engage to pull shoulders down away from the ears and obliques
must engage in order to close the front ribs on top of the pelvic ﬂoor and TVA contraction.
Sit or stand and try doing all of these things at once and then breathe on top of it without
losing any part of it. Then you will begin to feel the power of the girdle of strength and the
power of the scoop.

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CHAPTER 9
NEUTRAL VS. IMPRINTED
In Pilates original work, a “ﬂat back”, like that of an infant, was viewed as ideal. However,
new research has shown that the natural curves we have in our spine are there for a
reason – shock absorption and support/strength. At birth we all have a perfectly straight
spine which is why newborns cannot sit up. As the newborn grows stronger in her muscles,
the spine takes on some curves so that sitting is possible. In order for an infant to crawl
and subsequently walk, the four natural curves that we see in the adult spine must devel-
op. These curves (cervical lordosis, thoracic kyphosis, lumbar lordosis and sacro-coccygeal
kyphosis) create a shock absorbing system that allows us to live an upright lifestyle free of
pain.

However, the force of gravity and the effects of poor posture (most of which is a result of
modern day conveniences and which was not evident in our hunter-gatherer ancestors)
have lead many of us to present with an exaggerated set of curves in our spine that are
very often associated with pain/discomfort and are certainly associated with bad posture
(see PILATES POSTURE). It is these exaggerated kyphoses and lordoses we are trying to
straighten out with our Pilates posture. Maybe Joe didn’t want a completely straight spine
from everyone but simply wanted to straighten out the exaggerated curves in most
people. It is true that a completely straight spine is not healthy or safe. However, in PIA
Pilates we have experienced best results with teaching people to aim for this when ﬁrst
learning Pilates.

What is Neutral?
Neutral refers to neutral pelvis/neutral spine. Some people
call neutral the place the spine falls into naturally. Some say it
is the mid point of a pelvic tilt –in other words it is not the
point you can get to when you tilt back or the point you can
get to when you tilt the pelvis forward but the point midway
between these two. Others have a specific definition of it. All
of these are pretty uncomfortable for people with excessive
spinal curves when lying supine. They are also inappropriate
when first learning Pilates.

A) If the spine is allowed to stay in its most comfortable or

natural position then what kind of exercise are you doing for
the spine. Usually exercise involves moving our body through
a challenging sequence of exercises that force our body to
move as anatomically correctly as possible. If we do Pilates
where our spine falls naturally and we have excessive kypho-
sis-lordosis then where is the postural improvement going to
come from? And how can we propagate any body awareness
if we simply stick with our everyday position?

25
B) If we tilt the pelvis back and forth and stop at the mid-point then this point is going to
be different for everyone and is dependent upon lumbo-sacral ﬂexibility. It may mean
someone rests in an anterior tilt and the person next to them, rests in a posterior tilt. It
may also mean that this position could be different for the same person on different days,
depending on tightness.

C) The official definition of neutral pelvis (and hence neutral spine, since the two are
attached) is when the pubic symphisis and the ASIS (anterior supra-iliac spine) lie in the
same plane. This can be seen when lying supine and the hands are placed on the pelvis
such that the fingers rest on the pubic symphisis (pubic bone) and the heels of the hands
rest on the ASIS (hip bones) and the thumbs touch each other forming a diamond shape.
If the thumbs, finger tips and heel of the hands all form a plane that is horizontal and
parallel to the floor then the pelvis is in neutral. It is also important to make sure that the
bottom back ribs are down on the floor and the shoulders and neck are in their respective
positions when the pelvis is horizontal. For many people a small space under the waist-
band is evident (for people with tightness in the lumbar region this can be painful); for
others the waistband will rest on the floor. Standing up, the same assessment can be made
but now the hands should lie in a plane that is vertical and parallel to a wall
(or perpendicular to the floor).

Whether lying or standing (or any other position for that matter) every body will have a
slightly different posture because the rest of the spine has to learn to fall correctly,
however the pelvis should be in the same place for everyone. Eventually with Pilates
practice, a near perfect posture can be attained and all Pilates moves will then come from
a neutral pelvis. A neutral pelvis/spine is very challenging to attain and maintain when
ﬁrst learning Pilates but is something that advanced level practitioners will learn to
perfect (see PIA Advanced Mat Certiﬁcation).

So What is Imprinted?
Imprinting the spine comes from learning to scoop effectively and allowing the posterior
spine to lengthen by lifting and supporting the anterior spine from the inside of the body.
So the pelvic ﬂoor contraction and the transverse abdominus contraction help to pull the
tail bone away from the head (lengthening the spine) and this contraction puts a strong,
ﬁrm hold on the spine to support it’s newly lengthened position (like the foundation of a
house), thereby taking the pressure off the vertebral disc and reducing pain associated
with excessive lordosis in the lumbar region.

It is important to remember also that an imprinted spine is not just the lower regions of
the vertebral column but also the thoracic and cervical regions. One should try to lengthen
the entire spine and gently allow the vertebrae to sink to the floor (when lying supine) and
create a long line from head to tail. Imprinting does not involve pressing or jamming any
part of the spine into the floor (when lying supine) but instead a sense of supported
strengthening from the inside out is the goal. When scooping, feel the hips pull up towards
the ribs, slightly tilting the pelvis back and flattening the lumbar spine to the mbut also
pull the shoulders back and down and lengthen the neck so the entire spine is effectively
imprinted. The word “imprinting” comes from the visualization of lying on a piece of blot-
ting paper and imagining each vertebra/disc containing an ink well. After lying imprinted,
a line of ink spots should be visible on the blotting paper. No smudge mark from pressing
down or a gap in the spots because a part of the spine does not touch the paper should be
evident. (The only part of the spine that may not touch is the back of the neck.)
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At Foundation/Beginner Level Pilates, PIA advocates maintaining an imprinted
pelvis/spine for the following reasons:

1. Many people suffer with lower back pain brought on by tightness in the low back
(and very typically tight hip ﬂexors) representing itself as excessive lumbar lordosis. By
reducing the excessive low back curve we can reduce the pain associated with this
postural deviation. In other words, if we IMPRINT the spine using the SCOOP we can, over
time, reduce the excessive lumbar lordosis and the pain associated with it

2. Many people present with tight/sore neck and shoulder regions often associated by
poor posture and muscle imbalances such as excessive thoracic kyphosis. A forward curve
in the thoracic region can pull the shoulders forward and bend the upper body so that the
face points down to the ground. To compensate, the head lifts up bending the neck into an
excessive lordosis. So we have two problems to fix here. It is important to help this student
learn to flatten the upper back and neck into the floor when lying supine, which will help
the muscles through the front of the chest and shoulders relax (these are typically over
developed). This student needs to learn to lengthen the neck and do the chin tuck/head tilt
(see warm-ups and preps) effectively, thereby reducing the excessive neck lordosis and
reducing neck pain.

The end result of imprinting is to reduce (not eliminate) the excessive curves of the spine
and reduce pain. We cannot do these things if we strive for the elusive neutral spine (but
we will work on finding neutral pelvis at advanced levels). When first learning Pilates there
are very many confusing things to remember to do with the body and the last thing
anyone needs to worry about is trying to maintain a difficult position that might actually
inflict pain upon them if they do it wrong. Imprinting in a word is safer than neutral.

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CHAPTER 10
THE SECRET TO AUTHENTIC PILATES
The following list of things should be done all the time and are what make our Pilates
teachers sought after world-wide. These are details that make our Pilates exercises safe
and effective.

1. SCOOP
2. RIBS PULLED IN
3. SHOULDERS DOWN
4. NECK LENGTHENED
5. BREATHE
(and maintain all the other things)
PLEASE REMEMBER TO TEACH/REMIND YOUR
STUDENTS OF THESE THINGS EVERY CLASS

1. SCOOP
Pull the navel to the spine and upwards towards the back of the ribcage. Feel like you are
hollowing the abdominal area as if scooping it out. Imagine lying down to squeeze your-
self into a tight pair of jeans or imagine walking past a beautiful person of the opposite
sex while walking on the beach (I think most people would try to suck in the gut a little,
don’t you!!). As the belly sucks in the spine is given support and the body naturally length-
ens. Don’t forget the pelvic ﬂoor contraction to help facilitate the Transverse Abdominus
contraction and, hey presto, you have a scoop!!!

2. RIBS PULLED IN
Imagine pulling the ribs from the outer edges of the torso towards the center of the body
and then down through the navel to the pelvis – this is called funneling. This is something
we should do in conjunction with scooping. We also often talk about “connecting” the
ribcage. This could be interpreted as funneling with the addition of imagining joining the
bottom ribs (both front and back) to the pelvis (both front and back). It is as if there were
some invisible cords connecting ribs and hips that could be pulled upon and tightened like
guy ropes on a tent that will add stability to the torso. In addition to funneling and con-
necting the ribs, it is of utmost importance to also pull the ribs in towards the body. Lying
supine view the body from the side and witness how the bottom front ribs protrude (an
advanced Pilates practitioner will not display this look since they have learned to pull the
ribs in). This is indicative of poor abdominal strength in the obliques and should be
addressed by learning to funnel and connect the ribs to hips by contracting the obliques.
During involuntary movements such as coughing, vomiting and laughing these muscles
contract (think how sore your sides can become after a bout of bronchitis) and pull the
ribcage in and down. We must simply learn to contract these muscles at will and hold the
ribs in place during our Pilates classes.

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3. SHOULDERS DOWN
It is important in Pilates to keep the shoulders pulled down away from the ears because
letting the shoulders rise up to our ears can create a compression in the neck/shoulder
muscles that after time leads to chronic neck pain, headache and possibly shoulder
impingement syndrome. Simply thinking about relaxing the shoulders is not enough how-
ever to bring the shoulders away from the ears, since it is usually overly tight/developed
upper trapezius muscles that are to blame for this postural problem. We must look at our
anatomy and understand that the latissimus dorsi (lats) muscles work antagonistically
(against) with the upper trapezius (traps) muscles, and therefore if we need to release the
upper traps and lower the shoulders down we need to pull with and strengthen the lats
and teach the traps to do less work. Do not confuse the movement brought on by the lats
with shoulder retraction – the shoulders do not move backwards. Lat contraction will result
in shoulders pulling down to the ﬂoor, armpits coming to hips or simply shoulders coming
down away from the ears (shoulder depression) ONLY!! Lats need to stay engaged for the
entire class, in conjunction with the scoop and keeping the ribcage connected.

4. NECK LENGTHENED
One of the great things about Pilates is the wonderful improvement in posture and how
much better that can make a person look and feel. Part of the postural improvement
comes from the lengthened spine brought about by the scoop but the rest of the spine
needs to lengthen also including the area all the way up to the neck. So imagining a string
pulling from the top of the head and the tip of the tail bone can help with this elongation
concept, especially if you couple it with and slight chin tuck. To practice this concept: try
standing against a wall. Place heels about a foot away from the baseboard and place the
entire spine in contact with the wall. Try to get as much of the back of the neck against the
wall as possible and notice that your head/chin must tuck slightly to assist in this. You
have just performed a chin tuck. (very much like the opposite of the chin lift/head tilt we
are taught to use in CPR). This chin tucking movement in turn helps to lengthen the back
of the neck including all the muscles there that very often cause pain and stiffness. In all
Pilates moves, whether sitting, standing or lying down, we should engage this neck length-
ening protocol at all times. Remember, when trying to do this lying supine that the rest of
the spine needs to stay ﬂat, including the maintenance of the ribs pulled in and the scoop.

5. BREATHE
Above all else we must breathe during a Pilates class and it is imperative to encourage
your students to do so. All exercises should be described by ﬁrst cueing the breathing (i.e.
inhale or exhale) and then telling the body movement (e.g. inhale, raise arms to the sky).
Breathing should be deep and complete. It should also be audible. Encourage your stu-
dents to use a forced exhalation such as the “shhhhhsh” breath. This will not only help
them facilitate the scoop and help keep the ribs connected but will also help you, the
teacher, to keep track of their breathing and correct it if necessary. Breathing also encour-
ages a more complete workout since the class can become not only stretch and strength-
en but also aerobic once the moves have been learned effectively and the pace is picked
up. Breathing also offers a built in safety technique in as much as it helps to maintain a
more even blood pressure (the Valsalver Maneuver occurs during breath holding upon
exertion and creates a dangerously sharp rise in blood pressure and can be avoided
simply by breathing).
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CHAPTER 11
THE LANGUAGE OF PILATES
The following is brief glossary of terms which will be used throughout this manual and
should be used frequently in the language of Pilates.

FLEXION (ﬂex)
To bend a joint in response to a muscle contraction e.g. the spine ﬂexes in response to the
abdominals contracting i.e. the spine bends forward

EXTENSION (extend)
To open a joint in response to a muscle contraction e.g. the hip extends in response to the
gluteals contracting i.e. the front of the hip opens

ADDUCTION
To return (ADD) a limb to its starting position or to the midline of the body.
ABDUCTION
To take away (ABDUCT) a limb from it’s starting position or from the mid-line of the body.

ROTATION
To rotate about an axis where muscles coordinate the movement by contracting and
relaxing when appropriate e.g. the spine will rotate by contracting the obliques and
stretching the spinal rotators

LATERAL FLEXION
To bend sideways without any other movement occurring e.g. bend the spine to the side
without rotating or ﬂexing

HYPEREXTENSION
The ability to over extend a joint, which renders the muscles on either side to totally switch
their roles e.g. hyperextension in the elbow will mean the biceps will now extend the elbow
and the triceps will now ﬂex the elbow

HYPERMOBILITY
The ability to move a joint or joints through an increased range of motion, often associat-
ed with instability e.g. a person who can easily fall into the splits and then reach behind,
take the back leg, bend it and pull it up to the back of the head as the body bends back –
impressive but not necessarily very strong and stable

KYPHOSIS
An exaggerated backwards curve of the thoracic spine often associated with a forward
head and possibly rounded shoulders. Can be genetic and/or habitual

LORDOSIS
An exaggerated inwards curve of the lumbar spine often brought about by tight hip ﬂex-
ors as well tight lower back muscles, which often leads to weak abdominals, which in turn
only exacerbates the problem

30
SCOLIOSIS
A congenital problem resulting in a sideways curvature of the spine which sometimes
worsens with age. Can occur anywhere in the spine and depending upon the severity can
be anything form completely debilitating to perfectly ﬁne

ISOMETRIC
This term refers to a muscle contraction that occurs even thought he muscle length
remains the same e.g. the scoop – hold the deep abdominal contraction for the length of
the exercise or even the entire class)

CONCENTRIC
This refers to a muscle contraction that occurs when a muscle is shortening along its
length e.g. the upwards phase of a biceps curl, where the biceps muscle contracts to lift
the weight and it gets shorter

ECCENTRIC
This refers to a muscle contraction that occurs when a muscle is lengthening e.g. the
downwards phase of a biceps curl, where the muscle is still contracting because the
weight is still in the hand but now the muscles contracts to control the lowering of it and is
therefore lengthening as it does so

ELEVATION
A lift upwards of a particular body part – usually refers to the scapulae lifting up

DEPRESSION
A downward movement of a particular body part – usually refers to the pulling down of
the scapulae

PROTRACTION
Refers to the separation of the scapulae i.e. the shoulder blades pulling apart

RETRACTION
Refers to the closure of the scapulae i.e. the shoulder blades pulling back and together

ANTERIOR
Refers to anything to do with the front of the body e.g. an anterior tilt of the pelvis is
where the ASIS tip forward

POSTERIOR
Refers to anything to do with the back of the body e.g. a posterior tilt of the pelvis is
where the ASIS tip backward

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CHAPTER 12
PRE-PILATES PRINCIPLES & WARM UPS

BREATHING
Starting Position : Sit with legs bent and feet ﬂat on the ﬂoor with arms lightly grasping
legs. Curl body into c-curve using abdominal.

Exercise
Inhale; ﬁll the back of the lungs with air allowing back of rib cage to expand, being careful
not to inﬂate abdomen. Keep abdominals contracted.
Exhale; release air from lungs allowing back of rib cage to fall down again. Maintain
abdominal control.

Repeat 5 to 10 times

Teaching Tips and Notes:

Release tension in neck and shoulders.
Do not pull on legs.
Make sure to breathe deeply.
Place hands on back of students ribcage and encourage them to “ﬁll your hands” with air

CHIN TUCKS
Starting Position: Lying supine with legs bent and feet ﬂat on the ﬂoor arms by side

Exercise
Inhale; extend back of neck by dropping chin slightly
Exhale; release to neutral

Repeat 3 times

Teaching Tips and Notes:

Make sure students do not

jam their chin to chest.
As neck lengthens encourage
students to depress shoulder
blades even more and
connect the lats.
32
IMPRINT RELEASE
Starting position : Lying supine with legs bent and feet on the ﬂoor.

Exercise
Inhale; prepare
Exhale; contract abdominal and gently press lower back towards and into the ﬂoor/mat
Inhale; release.

Repeat 8 to 10 times
Teaching Tips and Notes:
Make sure imprinting comes from
tightening abs and not buttocks/-
legs. Maintain relaxed neck &
shoulders. As abdominals con-
tract think of bringing the pelvis &
ribcage closer together rather
than just jamming the back into
the floor. Instruct students to
place hands on hips/pubic bone &
watch the pelvis tilting
HIP RELEASE
Staring Position: Lying supine with legs bent and feet flat on the floor.

Exercise.
Inhale; prepare
Exhale; allow leg to fall to side (lateral rotation) and then straighten out, rotating internally
to center
Inhale; bend leg in again sliding foot along ﬂoor

Repeat 3 times then switch direction i.e. rotate internally ﬁrst. Then repeat on other leg

INHALE EXHALE

INHALE
Teaching Tips and Notes:
Make sure to keep pelvis stable, movement should come from the hip socket only.
Maintain abdominal contraction (scoop) at all times
33
ALTERNATING LEG RAISES
Starting Position: Lying supine with back imprinted, arms by sides. Legs hip width apart,
bent with feet ﬂat on the ﬂoor.

Exercise
Inhale; prepare

Exhale; lift right leg until Inhale; stay Inhale; stay

thigh is perpendicular to Exhale; lift left leg in the Exhale; lower the right leg
ﬂoor same manner, be sure not to start position
to lose imprint or scoop

Inhale; stay
Exhale; lower the left leg to the start position

Repeat beginning with the left leg, for 3 times each leg

Teaching Tips and Notes:

Make sure not to lose the imprint or scoop at any time during the exercise. Placing hands
on the abdomen and/or lower back can help in determining any spinal stabilization loss.

34
SUPINE SPINAL ROTATION
Starting Position: Side lying supine with legs bent and arms extended perpendicular to
body

Exercise
Inhale; lift top arm to ceiling and Exhale as it comes towards ﬂoor behind body, staying
perpendicular to body at all times, allowing upper torso to rotate
Inhale; stay in position and expand chest and ribs.
Exhale; stay repeat breathing cycle for 3 breaths and then
Inhale; bring arm back up to ceiling and
Exhale; as it returns to start position.

Repeat on other side.

Teaching Tips and Notes:

Remember to keep shoulders depressed and neck relaxed.
Try to think about just rotating from the waist up.

Make sure rotation come from spine and not pelvis – check to keep knees and feet stacked
(see below)

Variation: Do not stay in rotation for 3 breaths – instead repeat the rotate/return for three
repetitions

35
HIP ROLLS
Starting Position: Lying Supine with legs bent and feet on the ﬂoor.

Exercise
Inhale; prepare
Exhale; contract abdominals and lift pelvis off the ﬂoor rolling up one vertebra at a time
until hips are high forming a diagonal from knees down to shoulders but without arching
the lower back.
Inhale; stay at the top.
Exhale; roll down through the spine one vertebra at a time
Inhale; release.

Repeat 3 times

Teaching Tips and Notes:

Watch that the knees stay parallel throughout.
Keeps shoulders relaxed away from the ears particularly
at the top of the motion.
Make sure not to over extend spine (see below)

PREGNANT CAT
Starting Position: Kneeling on all fours with hands beneath shoulders and knees beneath
hips, spine straight and lengthened from tail to head.

Exercise
Inhale; allow abdomen to ﬁll with air and relax the muscles
Exhale; contract abdominal muscles as air is expelled, Repeat 5 to 10 times, then…
Inhale; keep abdominals contracted
Exhale; scoop them in even more, Repeat 5 to 10 times

Teaching Tips and Notes:

Keep spine straight and
long throughout
Encourage students to feel
the support of the abs
during the scooping phase
Watch lats and ribs

36
CAT STRETCH
Starting Position: Same as pregnant cat.

Exercise
Inhale; prepare
Exhale; ﬂex spine from tailbone to head
Inhale; lengthen spine back to neutral from head to tail

Repeat 3 to 5 times
Teaching Tips and Notes:
Remember to keep shoulders
stabilized, Use scooping of
abs to initiate ﬂexion
Don’t over extend lumbar
spine, Try for more thoracic
extension and lumbar ﬂexion

SCAPULA ISOLATION
Starting position : Lying supine with legs bent and feet ﬂat on the ﬂoor and arms extended
to ceiling shoulder width apart palms facing each other.

Exercise
Inhale; raise arms to ceiling
Exhale; lower shoulder blades to ﬂoor
Repeat 3 times Variation 1: sitting Variation 2: kneeling

Teaching Tips and Notes:

Keep neck relaxed and shoulders depressed throughout.
Only protract and retract shoulder blades, do not bend arms.
Keep abdominals contracted.
37
ELEVATION AND DEPRESSION OF THE SCAPULAE
Starting Position: Lying supine with legs bent and feet ﬂat on the ﬂoor, arms at sides

Exercise
Inhale; raise shoulders to ears
Exhale; press shoulders away from ears
Repeat 3 times

Variation 1: kneeling Variation 2: standing

Teaching Tips and Notes:

Remember to keep shoulders down on the mat as you do this exercise
Encourage students to focus on the downward movement and to engage the lats.

38
ARM SCISSORS
Starting Position: Lying supine with legs bent and feet on the ﬂoor arms raised to ceiling
scapulae retracted ad depressed. palms facing each other.

Exercise

Inhale; reach one arm above head towards ﬂoor, and other arm towards ﬂoor by hip,
keeping abdominal contraction and ribs connected
Exhale; raise arms to ceiling and switch directions.

Repeat exercise 6-10 times

Teaching Tips and Notes:

Keep ribcage down, i.e. connected to pelvis using obliques at all times.
Keep scapulae depressed and retracted at all times.

Variations
Arm Circles

39
CHAPTER 13
THE FOUNDATIONAT WORK PROGRAM

NOTE:
The following exercises are in a specific order and should always be
performed in this sequence. If the class is altered for different
intensities and abilities, certain exercises may be skipped but
the general order remains the same.
Each class must contain a variety of spinal flexion, spinal extension
and spinal rotation/lateral flexion exercises.

AB CURLS (BEGINNER)
Starting Position : Lying supine with legs hip width apart and bent. Feet ﬂat on the ﬂoor
and arms at sides, palms down. Pelvis imprinted.

Exercise

Inhale; prepare by nodding Exhale; contract abdominals Inhale; remain in ﬂexion.

head and lengthening through and ﬂex upper body, lifting
back of neck and down spine. head and shoulders off ﬂoor,
pulling ribs down towards
pelvis and reaching arms
away from shoulders.

Exhale; release by rolling down

and lengthening through spine,
back to starting position
Repeat 5 to 10 times increasing the number of breaths to hold the position at the top each time.
Teaching Tips and Notes: Keep shoulders down and neck relaxed and long.
Make sure not to use legs and buttocks. Keep chest softened so pecs don’t overwork.

40
Variations: Hands behind head for those with neck tension.

LESSON : This exercises helps learn to maintain the scoop during inhalation and exhala-
tion and whilst holding the body in ﬂexion. Good to aid in learning of switching on deep
abs and turning off superﬁcial abdominal muscles.

HUNDRED (INTERMEDIATE)
Starting Position: Lying supine, knees bent with legs in the air, adducted and feet pointed.
Imprinted spine. Arms at sides, palms down.

Exercise

Inhale; prepare, lengthen

neck by tucking chin

Exhale; contract abdominals and ﬂex spine up off mat at the

same time extending legs to a straight position, bringing them
as close as possible to a 45 degree angle keeping spine
imprinted and abs flat. Arms reach down and out away from
shoulders, parallel to the floor, keeping arm muscles firm yet
elbows soft. Then begin pulsing arms, moving from shoulder joint
(emphasize pulse down), at the same time breathing in for 5
counts and out for 5 counts until you get to 100 counts
(and 100 arm pulses or 10 rounds of breathing)

Inhale; stay and ﬂex even more and reach Exhale; slowly roll back to ﬂoor & release
arms away as legs bend in to chest. legs to start position.

41
Teaching Tips and Notes: Make sure torso and head stay stationary during arm pulses.
Keep connection between the inner thighs. Keep pecs relaxed and shoulders depressed
the whole time. Watch for students using too much rectus abdominus – popping the abs.
Make sure all students stay imprinted the whole time.

Variations

1.Keep feet ﬂat on ﬂoor- for those 2. Keep legs bent- an intermediate stage
with a vulnerable lower back or poor for those not strong enough to stabilize
ab strength. pelvis and lower back with legs fully
extended

3. Sitting- to familiarize students with 4. With vertical legs- for those with poor
the control necessary to stabilize the ab strength but ﬂexible legs
arm pulse movement.

LESSON;
Teaches endurance in the abdominal muscles, and stabilization of the pelvis and
shoulders. Builds stamina and initiates focus for the rest of class. Should always be done
at the beginning of class.

42
HALF ROLL BACK (BEGINNER)
Starting Position : Sitting tall on sit bones, knees bent, legs adducted, feet ﬂat on ﬂoor
arms reaching forward by knees, palms down.

Exercise

Inhale; prepare Exhale; roll pelvis back and Inhale; roll forward to a
create a c-curve through spine stretch forward position
spine by using abdominals

Repeat 5 to 8 times

Teaching Tips and Notes: Try to recruit hip ﬂexors only eccentrically as pelvis tilts back.
Make sure to use the abs to curve the spine rather than hinge on pelvis.

Variations
1. Hands on legs - to allow hip ﬂexors to release
and abs to scoop in order to curve spine

2. With 4 breaths - to learn the body positions and to teach the ab scoop

INHALE - prepare EXHALE - roll back EXHALE - take body INHALE - grow tall
INHALE - stay forward

3. Legs abducted shoulder width - for those unable to release the hip ﬂexors

43
4. With hands on forehead - to increase the difficulty level

NOTE: DO NOT ALLOW FEET TO LIFT OFF FLOOR OR SPINE TO LOSE C-CURVE

LESSON
Stretches the lumbar spine, warming up the body fro the roll up. Teaches release of the hip
ﬂexor during posterior pelvic tilting. Primarily an abdominal exercise.

ROLL UP (BEGINNER)
Starting Position : Lying supine with legs extended on ﬂoor, imprint pelvis, feet ﬂexed and
inner thighs connected. Arms reaching above head with shoulder girdle stabilized and ribs
connected.

Exercise

Inhale; reach arms to ceiling Exhale; lengthen spine and roll it off the ﬂoor one vertebra
at a time, reaching arms parallel to ﬂoor and top of head
towards the hands, ending up in a c-curve over legs and on
top of pelvis

Repeat 5 to 8 times

Inhale; start rolling back to Exhale; continue rolling down

floor one vertebra at a time, to the floor and reach arms
keeping abs scooped in, overhead into the starting
scapulae down and legs position keeping ribs down
reaching away from pelvis.
44
Teaching Tips and Notes:
Keep shoulders down the whole time
Encourage students to roll the spine rather than falling or jumping through stiff parts of
the spine that remain straight.
Try to avoid jamming chin to chest.
Make sure students breath and scoop the abs constantly
When lying flat watch for ribcage placement and pelvic alignment
Variations
1. Knees slightly bent with full spinal flexion – for those with tight lower back and/or ham-
strings
2. Knees slightly bent, flex upper body only– for those with lower back issues and/or weak
abs or those with tight hip flexors and/or lordosis

Inhale; reach arms to ceiling

3. Legs extended, ﬂex upper body only – for those with lower back issue but able to stabi-
lize spine with legs extended

Exhale; ﬂex upper body only Exhale; roll down and reach
arms over head
4. Roll up and down with arms by ears - to increase the degree of difficulty

LESSON

Works abdominals to flex lumbar spine thereby stretching lower back and hip flexors.
Teaches shoulder stabilization while supine and in forward flexion. Also stretches
hamstrings and calves.

45
SINGLE LEG CIRCLE (BEGINNER)
Starting Position : Lying supine with both legs straight, one extended up to ceiling, other
on ﬂoor. Arms by side, palms down.

Exercise

While circling the vertical leg-

Inhale for ﬁrst half of circle and exhale for second half of the circle
Repeat 5 times, and then change directions for 5

Inhale; ﬂex knee into chest

Exhale; extend leg onto floor
Inhale; flex other knee into chest
Exhale; extend leg to ceiling
Inhale for first half of circle and exhale for second half of the circle

Repeat 5 times, and then change directions for 5…

Finish by inhaling then exhaling and extending this leg down on the ﬂoor to meet the other
one.

Teaching Tips and Notes: Students must try to maintain stability in the pelvis while circling
the leg, Limit upper body tension by focusing on scooping the abs.
Make the circles smooth and ﬂowing. Reach up and out of each leg to hold pelvis more
stable.

Variations

1. Both knees bent – for 2. Leg on mat extended, 3. Leg on mat bent, leg 4. With both feet
those with tight leg in air bent – for in air extended – for dorsiflexed – stretch
hamstrings and tight those with tight those able to stabilize hamstrings more
hips flexors and/or hamstrings pelvis but hamstrings
weak abs not quite long enough
to extend both legs.
LESSON : Teaches leg isolation and hip stabilization. Works abs and quads.
Stretches adductors, hips and hamstrings.
46
SPINE TWIST (BEGINNER)
Starting Position : Sitting tall, legs extended and together on mat, feet flexed. Spine neu-
tral, shoulders down arms extended to sides, palms down.

Exercise

Inhale; prepare and grow tall Exhale; ; rotate and lengthen Inhale; return to center
through spine, pulsing three
times on the breath

Repeat alternating sides 3 to 5 times

Teaching Tips and Notes: Watch for gripping in the hip ﬂexors and tightness in the lower back
and hamstrings – soften knees, Keep shoulders down, neck relaxed and abs scooped in
Encourage students to feel the obliques working to rotate the spine and spinal rotators stretching
during the movement, Maintain an upright posture throughout
Variations:

1. Sitting on a pillow, step or crossed legs – for those with tight hamstrings, lower back
and/or hip ﬂexors

2. Sitting on a pillow, step or crossed legs – for those with tight hamstrings, lower back
and/or hip ﬂexors

3. Bending back elbow as you rotate – emphasizes mid and low trapezius
4. With hands on shoulders, across chest or behind head –
to focus more on spinal movement and to reduce shoulder
horizontal add/abduction

5. Do exercise without the pulses – to learn the movement

and to stay lifted

LESSON: Teaches spinal rotation initiating from the obliques and stretches the spinal
rotators. Works the abdominals and shoulders stabilizers.
47
ROLLING LIKE A BALL (BEGINNER)
Starting Position : Sitting with knees adducted and bent in towards chest, toes pointed
and feet off the ﬂoor. Sit back just behind sit bones with abs scooped to create a c-curve.
Hands rest on shins, shoulders are down and gaze is at the navel.

Exercise

Inhale; stay in c-curve and Exhale; roll forward through

roll back through spine, spine, back up to sitting
leading with lower back, position, balancing just
one vertebra at a time just behind sit bones
to top of thoracic spine

Repeat 8 to 10 times.
Teaching Tips and Notes:
Make sure to maintain c-curve throughout the exercise.
Watch for knees staying same distance from chest and feet staying same distance from
sit bones. Make sure shoulders stay depressed and abs stay scooped. Encourage students
to scoop abs harder when lordosis is present to avoid “rolling like a brick”

Variations
1. Prep – sit tall on sit bones and use breath to roll back off them to form c-curve and then
sit back up tall again – keeping feet on the ﬂoor.
2. Reverse breathing – for those who tend to lift shoulders and chest with inhale.
3. Prep – sitting balanced behind sit bones deepen c-curve and lift back up again staying
balanced with feet off the ﬂoor. No rolling just yet.
4. Hand progression

a) behind the knees

b) in front of knees
c) mid-shins
d) front of ankles
e) tops of feet

NOTE: MAKE SURE NOT TO STRAIGHTEN SPINE

OTHERWISE YOU WILL “ROLL LIKE A BRICK”!!!

LESSON
Use the abdominals to maintain spinal ﬂexion whilst
in motion. Teaches shoulder stabilization & isometric
contraction in the abs. Should primarily work the
abs.
48
SINGLE LEG STRETCH (BEGINNER)
Starting Position : Lying supine with legs in the air, knees bent, adducted and toes pointed.
Imprint spine, bring hands to touch outside of knees.

Exercise

Inhale; prepare Exhale; ﬂex upper body off Inhale; stay.

ﬂoor creating a c-curve

Exhale; connect abs and ﬂex Inhale; switch legs Exhale; as you extend other
upper body off ﬂoor, leg
extending one leg and keeping
hands with other leg
(outside hand towards ankle
and inside hand on top of knee) Repeat 8 to 10 times, Then….

Teaching Tips and Notes:

Only extend leg at an angle that can be achieved without popping
abs and losing scoop. (More vertical leg extension is easier and
more horizontal leg extension is more challenging)
Watch for neck tension and raised shoulders.
Make sure not to pull on bent leg, focus should be on extension
of straight leg.
Exhale; roll spine down Don’t forget to remain imprinted.
onto ﬂoor.
Variations
1. Hands behind head – for those with neck tension, weak abs and/or
who need help with ﬂexion of upper spine
2. Two leg movements per breath – inhale bend right then left.
Exhale bend right then left and repeat. For more aerobic challenge.

LESSON
Inhale; bend both legs, Works the abdominals whilst maintaining spinal ﬂexion. Teaches
ﬂex spine slightly more elongation of legs, shoulder stabilization, abdominal scoop and
arm and leg separation from the torso.

49
CRISS-CROSS (BEGINNER)
Starting Position : Lying supine with legs in the air, knees bent, adducted and spine
imprinted, with hands behind head elbows to sides.

Exercise

Inhale; prepare Exhale; ﬂex upper body off Inhale; stay.

ﬂoor into a c-curve

Exhale; extend one leg, ﬂex Inhale; switch leg extension Exhale; rotate body towards
and rotate upper body opposite leg
towards bent leg
Repeat 8 to 10 times, Then….
Teaching Tips and Notes:
Be sure to rotate body rather than folding arms across chest
and just reaching with elbows
Beware of students who side bend instead of rotate.
Don’t lose abdominal scoop and imprint
Release neck and shoulder tension

Variations
Inhale; maintaining ﬂexion, 1. Prep with both feet on the ﬂoor – for those with weak abs
bringing body to the center, and/or vulnerable lower back
bring both legs into chest
2. Two leg and body movements per breath – Inhale extend left
then right, rotating to each leg. Exhale extend left then right
rotating to each side. Repeat. Fro more aerobic challenge.

LESSON
Works the abdominals whist maintaining spinal ﬂexion.
Teaches elongation of legs, shoulder stabilization, abdominal
scoop and arm and leg separation from the torso. Works
Exhale; roll spine onto ﬂoor obliques during spinal rotation.
50
DOUBLE LEG STRETCH (BEGINNER)
Starting Position : Lying supine with knees bent and feet in the air, spine imprinted and
legs adducted. Rest hands on outside of knees

Exercise

Inhale; prepare Exhale; ﬂex upper body off ﬂoor,

reaching hand towards outsides of ankles

Inhale; remain flexed and imprinted and reach arms past Exhale; circle arms around to
head and extend, at the same time extend legs to hundred sides and down towards
position, as low as possible without losing imprint & scoop. ankles as knees bend to
90 degrees again. Keep
Repeat 8 to 10 times, Then….
thighs adducted at all times
Inhale; remain flexed with knees bent and
hands reaching towards ankles
Exhale; roll spine down onto mat
Teaching Tips and Notes:
Remember to keep upper body flexed and lower back imprinted
the whole time – abs scooped
Try to keep scapulae stabilized as arms move
Encourage students to lengthen through arms and legs on
extension but to keep abdominal contraction throughout
Variations
1. Prep – keep scoop and imprint but just do legs alone and then just do arms alone.
Only when people are controlled and strong enough, add them together.
2. Reverse breathing: exhale during arms and leg extension and inhale to circle arms and bend legs.
This will enhance spine stabilization during the extension but can make spinal flexion more
difficult as arms and legs bend.
3. Feet on the floor – to facilitate shoulder girdle stabilization and to help those with weak
lower bodies.
NOTE: DO NOT ALLOW BODY OR HEAD TO DROP TO FLOOR DURING ARM AND LEG EXTENSION.

LESSON
Works the abdominals whist maintaining spinal ﬂexion. Teaches elongation of legs, shoulder
stabilization, abdominal scoop and arm and leg separation from the torso.
51
SCISSORS (BEGINNER)
Starting Position : Lying supine with legs in the air, knees bent and adducted. Spine
imprinted and hands resting on outside of knees.

Exercise

Inhale; prepare Exhale; roll upper body off ﬂoor and extend legs, reaching
one leg away from body, as close to ﬂoor as possible,
maintaining the scoop and bringing the other leg into the
body and pulse twice with the breath. Hands reach as close
to ankle as possible keeping legs straight

Exhale; pulse twice with other leg close to body

Inhale; switch legs, moving

from the hips, keeping legs
straight

Repeat 8 to 10 times, Then…. Teaching Tips and Notes:

Don’t lift pelvis and/or tailbone.
Keep hip down on the side that leg is lifting – movement must
be from the hip joint not the pelvis itself
Maintain scoop and imprint the whole time
Watch for shoulder stabilization. Shoulders tend to lift when
students pull with arms too much and don’t use lats enough.

Variations
1. Legs slightly bent – for those with tight hamstrings.
Inhale; bend both knees, 2. Take arms by sides of body as in the hundred – for those who
stay scooped want more of a core challenge
3. Scissor legs in a very small range to work on hip ﬂexor/quad
strength if hamstrings are tight

LESSON
Works the abs, and hip flexors; stretches the hamstrings.
Exhale; roll down to mat
Also builds stamina and core stabilization because of the
pulsing nature.
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SHOULDER BRIDGE PREP (BEGINNER)
Starting Position : Lying supine with knees bent and feet on the floor sit-bone distance
(just inside hips) apart, arms on floor at sides, palms down, pelvis neutral.

Exercise

Inhale; prepare Exhale; roll pelvis backwards Exhale; lift one foot off the
and peel spine off ﬂoor, ﬂoor
starting with tailbone
Inhale; stay.

Repeat whole exercise

3 to 6 times

Repeat leg lift on the other leg, then …

Exhale; roll hips down onto mat,
tailbone last
Teaching Tips and Notes:
Keep cervical pressure to a minimum by maintaining shoulder depression.
Watch for too much lumbar extension and lateral hip instability. Don’t hike hip on lifting leg
Keep rib connection and scoop in lower body

Variations;

Inhale; prepare Exhale; lift hips by Inhale; stay Exhale; roll down.
rolling up

LESSON
Teaches spinal articulation, hip opening, pelvic tilt and rib-hip connection. Works the glutes,
hamstrings and the abdominals.

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SHOULDER BRIDGE (INTERMEDIATE)
Starting Position : Lying supine with knees bent and feet on the ﬂoor sit-bone distance
(just inside hips) apart, arms on ﬂoor at sides, palms down, pelvis neutral.

Exercise

Inhale; prepare Exhale; tilt pelvis backwards and peel spine

off ﬂoor, beginning with tailbone

Inhale; lift one foot off the ﬂoor, bend knee then extend Exhale; ﬂex foot as leg lowers
leg to ceiling, pointing foot from the hip to the height of
the support thigh

Inhale; point foot and raise Repeat this twice more, then…
leg back up Exhale; bend knee to lower the leg and place foot back on
the ﬂoor rolling through toe, ball, and heel

Inhale; stay Exhale; roll hips down onto mat

Teaching Tips and Notes:
Keep cervical pressure to a minimum by maintaining shoulder depression. Watch for too much
lumbar extension and lateral hip instability. Don’t hike hip on lifting leg
Keep rib connection and scoop in lower body. Maintain posterior pelvic tilt

Variations : Perform only one lower and lift before switching legs
LESSON: Teaches spinal articulation, hip opening, pelvic tilt and rib-hip connection.
Works the glutes, hamstrings and the abdominals. Stretches the hip ﬂexors and quads.
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ROLLOVER PREP (BEGINNER)
Starting Position : Lying supine, legs together extended into the air vertically while main-
taining ﬂat abs and spine imprinted. Arms by sides.

Exercise

Inhale; prepare Exhale; peel lumbar spine off Inhale; roll down until pelvis is
floor up to lower-thoracic flat on the floor and legs
are vertical
Repeat 8-10 times
Teaching Tips and Notes:
Try not to throw the weight of legs instead of peeling off the mat. Be conscious of keeping the
abs scooped. On the roll down part, watch for students who grip in the neck and shoulders by
pressing into the arms. Encourage them to work abs a little harder and relax arms.

Variations : With legs slightly bent to facilitate tight hamstrings.

LESSON: Teaches spinal articulation, and shoulder stabilization. Works the abdominals.
Stretches the hamstrings and lower back.

ROLLOVER (INTERMEDIATE)
Starting Position : Lying supine, legs together extended into the air vertically while
maintaining ﬂat abs and spine imprinted. Arms down by sides.

Exercise

Inhale; prepare by sending the Exhale; peel spine off ﬂoor starting at lumbar and going to
legs away from the body as upper-thoracic, keeping legs straight and feet pointed.
far down as scoop can be Tap toes to the ﬂoor if possible.
maintained

55
Inhale; stay, lift legs parallel to Exhale; roll down reaching out through the heels,
floor, open legs hip width until pelvis is flat on the floor and legs are vertical
Repeat 4-6 times then reverse direction of leg abduction
Teaching Tips and Notes:
Make sure the legs stay straight throughout. Try not to throw the weight of legs instead of peeling
off the mat. Only take legs over as far as spinal flexibility will allow. Allow no pain in neck or back.
On the roll down, watch for students who grip in the neck by pressing into the arms.
Encourage students to reach fingertips away from shoulders

Variations : Flex feet on down motion and point feet on the up to challenge coordination OR
reverse the foot ﬂexion
LESSON: Teaches spinal articulation, and shoulder stabilization. Works the abdominals.
Stretches the hamstrings and entire back.

HEEL SQUEEZE PRONE (BEGINNER)

Starting Position : Lying prone, with hands flat on floor stacked under forehead. Legs
extended and abducted shoulder width with toes pointed. Bend knees and pull feet
together, flexing them. Press pelvic bones into the mat, creating a posterior pelvic tilt.

Exercise

Inhale; prepare Exhale; squeeze heels tighter Inhale; ; release 50% of the
and lift thighs off the ﬂoor contraction to lower thighs
as high as posterior tilt in slightly, but not to lose entire
Repeat 8 to 10 times pelvis can be maintained gluteal and hamstring
connection.
Teaching Tips and Notes:
Teaching Tips and Notes:
Keep heels adducted at all times. Watch for hips lifting to anterior tilt – correct with a posterior tilt
Check for constant abdominal and gluteal contraction Make sure
shoulders stay down so neck stays long.
Variations : 1. Pulses – press up and down in a small range for 10.
LESSON: Teaches hip opening (hip extension) as opposed to lower back extension.
Works the glutes and abs as stabilizers and hamstrings and adductors as movers.
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SINGLE LEG KICK PREP (BEGINNER)
Starting Position : Lying prone with legs adducted and parallel. Pelvis should be posteriorly
tilted until students can maintain neutral. Abs and glutes contracted to maintain spine
extension. Spine is long and head in line with spine, shoulders stabilized. Arms bent with
hands stacked on ﬂoor and head resting on hands.

Exercise Inhale; prepare

Exhale; ﬂex one knee and pulse foot pointed, then ﬂexed in toward sit bone

Inhale; extend leg back down

to mat

Repeat with other leg and

do 5 to 8 on each leg

Teaching Tips and Notes:

Keep legs adducted at all times. Watch for hips lifting to anterior tilt – correct with a posterior tilt.
Check for constant abdominal contraction . Make sure shoulders stay down neck stays long.

Variations : 1. Just bend knees without doing the pulsing – useful if pulling on knee ligaments and
can help control pelvic tilt if weak in abs.
LESSON: Teaches pelvic stabilization during knee ﬂexion. Works hamstrings and gluteals.

SINGLE LEG KICK (INTERMEDIATE)

Starting Position : Lying prone with legs adducted and parallel. Pelvis should be posteriorly
tilted until students can maintain neutral. Abs and glutes contracted to maintain spine
extension. Spine is long and head in line with spine, shoulders stabilized. Arms bent with
hands stacked on ﬂoor and head resting on hands.

Exercise

Inhale; prepare Exhale; ﬂex one knee and pulse foot pointed, then ﬂexed
in toward sit bone

Repeat with other leg and do 5 to 8 on each leg

Inhale; extend leg back to mat

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Teaching Tips and Notes:
Keep legs adducted at all times
Watch for hips lifting to anterior tilt – correct with a posterior tilt
Check for constant abdominal contraction
Make sure shoulders stay down neck stays long.
Thoracic spine should be in extension and lumbar should be in
controlled extension i.e. err on the side of imprint.

Variations : 1. Just bend knees without doing the pulsing – useful if exercise is pulling on knee
ligaments and can help control movement if pelvic tilt is poor due to weak abs.
2. Extend hip as leg reaches to mat keeping leg off ﬂoor for a split second before switching sides
for more of a gluteal challenge

LESSON: Teaches pelvic stabilization during knee ﬂexion. Works hamstrings and gluteals.
Lats and shoulders stabilizers help maintain upper body position. Teaches thoracic spine extension
vs. lumbar extension. Abs work to keep lumbar spine open.

BREASTSTROKE (BEGINNER)
Starting Position : Lying prone, with hands and forearms ﬂat on ﬂoor out to sides with
arms bent at elbow, legs extended and adducted, feet pointed.

Exercise

Inhale; prepare by depressing shoulders Exhale; reach arms forward along side of ears
and lengthening cervical spine and reach top of head away from torso into
slight thoracic extension

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Teaching Tips and Notes:
Avoid tension in upper traps – stabilize shoulder girdle.
Keep abs scooped so they support the spine.
Beware of overusing lower back extensors – extension should come from upper back.
Beware of overusing cervical extensors – neck should be in alignment with the upper spine.

Variations : 1. Prep 1 - Keep forearms on the floor, just lift upper torso (thoracic extension) and
pull scapulae down the back. Lift chest off floor but keep front ribs in contact with the floor.

2
Inhale; prepare.
Exhale; lift head & chest.
Inhale; stay.
Exhale; lower head & chest

3. Prep 2 – Lying prone with head on backs of hands. (like heel squeeze prone hands). Bring hands
up with head (double salute position) – works on scapulae stabilization. Still keep front ribs on
ﬂoor. Same breathing as prep1.

4. Prep 3 - Arms lengthened down by sides, palms face in. Helps open front of shoulders and
extend thoracic spine better. A little easier version then prep 1 or prep 2. Same breathing and
torso positioning.

5. Prep 1 PLUS –Lift torso as in prep 1 and then lift arms off ﬂoor to check that the upper back
muscles are doing the lifting and NOT the arms, and if possible reach arms forward before
returning and then lowering body and arms to the ﬂoor.

Inhale; prepare. Exhale; lift torso.

Inhale; stay. Exhale; lift forearms off ﬂoor.
Inhale; stay. Exhale; reach arms forward
(maintaining torso positioning).
Inhale; stay. Exhale; bend arms.
Inhale; stay. Exhale; release torso and arms to the ﬂoor.

LESSON: Teaches isolation of thoracic spine. Works the rhomboids, middle traps and lats.
Uses abdominals to keep lumbar spine neutral.

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DOUBLE LEG KICKS (INTERMEDIATE)
Starting Position : Lying prone, with legs extended, adducted and parallel with feet point-
ed. Hands behind small of back, clasped lightly and head turned to one side.

Exercise

Inhale; prepare Exhale; bend both legs and Inhale; extend legs at knee
pulse feet towards sit bones and hip, abduct and laterally
3 times, keeping legs parallel rotate slightly, point feet, at
and adducted, feet pointed the same time extend
through thoracic spine and
reach arms back by sides,
palms face in

Exhale; lengthen and lower Inhale; extend upper body and legs, laterally rotated
body to ﬂoor turning head to and abducted, extend arms by sides
other side, adducting legs to
parallel and lower legs, then
pulse 3 times bending at
knees, feet to sit bones

Repeat 4 to 6 times on each side

Teaching Tips and Notes:

Keep hips down on the ﬂoor as knees bend – correct with a posterior tilt. Minimize trap and lower
back tension by ensuring students maintain shoulder and pelvic stabilization.

Variations : Do not pulse if knee problems exist, simply ﬂex knees and squeeze glutes.

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SHELL STRETCH (BEGINNER)
Starting Position : Kneeling with seat on heels and body folded forward over thighs, head
and arms lightly resting on the ﬂoor. Arms can be outstretched by ears palms down or
reaching back towards feet with palms up.

Exercise
Breathe through back of rib cage, maintaining abdominal
contraction. Drop tailbone and top of head to ﬂoor.

Teaching Tips and Notes:

Focus on using abs to support spine and releasing spinal erectors

Variations :
1. Sitting, hugging knees into chest, rounding spine and breathing through back of ribcage - good
for those with limited knee ﬂexion or uncomfortable hips and/or feet in the shell position.
2. Arc barrel – sitting with legs over barrel and hands lightly clasping handles, breathe into the back
of the ribcage maintaining abdominal control and lengthening through the spine.

LESSON: Learn to breathe into back of ribs. Stretches the entire spine.

SWAN DIVE PREPS (BEGINNER)

Starting Position : Lying prone with hands palms down by sides of chest, elbows bent
reaching in air and legs abducted to shoulder width and laterally rotated, feet pointed.
Pelvis posteriorly tilted.

Exercise: 1 (four breaths)

Inhale; prepare Exhale; slide scapulae down, Inhale; stay, making sure
press lightly into hands, abdomen is off mat
keeping elbows into sides Exhale; ; lengthen back down
& extend upper body off mat to ﬂoor
Repeat 5 times

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Exercise 2 (two breaths)

Repeat 5 times
Inhale; slide scapulae down Exhale; lengthen back down
back and extend upper body to the mat.
off the ﬂoor.

Exercise 3 (legs up)

Inhale; prepare. Exhale; : reach back through Exhale; lower to ﬂoor

legs and extend both legs off
ﬂoor from hips (stay scooped
so that there is no tension in Repeat 5 times
the lower back

Exercise 4 (body up, then legs up)

Inhale; lift upper body up off Exhale; as body lengthens to

ﬂoor (as in exercise 1 & 2) ﬂoor, lift and lengthen legs up
and behind, reaching through
pointed feet.
Repeat 5 times

Teaching Tips and Notes:

Maintain abdominal contraction throughout to keep spine shape
Make sure abs stay scooped and ribs stay connected to support spine. Should not feel this in the
lower back. Do not overuse spinal or cervical extensors. Keep legs extended the whole time.
Keep front of hips open and glutes connected to aid in leg extension

LESSON: Teaches hip and back extension. Works glutes, abs, hamstring and back extensors.
Should not feel lower back extending.

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SWAN DIVE ROCK & CATCH (INTERMEDIATE)
Starting Position : Lying prone with hands under shoulders by chest and legs abducted to
shoulder width and laterally rotated

Exercise

Inhale; extend upper body Exhale; as you rock forward Inhale; maintain extension and
away from mat supported onto ribs reach arms forward, position and rock back onto
on arms lift legs up behind- be sure to pelvis and catch yourself with
maintain thoracic spine and hands
hip extension
Repeat 5 to 8 times, then…
Inhale; on the last rock back, catch yourself with hands then…
Exhale; leave legs on the ﬂoor & lengthen torso
down onto ﬂoor
Teaching Tips and Notes:
Maintain abdominal contraction throughout to keep spine shape
Make sure abs stay scooped and ribs stay connected to support spine. Should not feel this in the
lower back. Do not overuse spinal or cervical extensors. Keep legs extended the whole time.
Keep front of hips open and glutes connected to aid in leg extension

LESSON: Teaches hip and back extension. Works glutes, abs, hamstring and back extensors.
Should not feel lower back extending.

SHELL STRETCH (BEGINNER)

Starting Position : Kneeling with seat on heels and body folded forward over thighs, head
and arms lightly resting on the ﬂoor. Arms can be outstretched by ears palms down or
reaching back towards feet with palms up.

Exercise: Breathe through back of rib cage, maintaining abdominal contraction. Drop
tailbone and top of head to ﬂoor.
Teaching Tips and Notes:
Focus on using abs to support spine and releasing spinal erectors
Variations:
1. Sitting, hugging knees into chest, rounding spine and breathing through
back of ribcage - good for those with limited knee ﬂexion or
uncomfortable hips and/or feet in the shell position.
2. Arc barrel – sitting with legs over barrel and hands lightly
clasping handles, breathe into the back of the ribcage maintaining
abdominal control and lengthening through the spine.
LESSON: Learn to breathe into back of ribs. Stretches the entire spine.

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SPINE STRETCH FORWARD (INTERMEDIATE)
Starting Position : Sitting tall on sit bones, neutral spine, legs extended out on floor slightly
wider than shoulder width apart, feet flexed, hands resting on floor between legs.

Exercise

Inhale; get tall and lengthen Exhale; articulate spine from Inhale; remain ﬂexed and in
through spine top of head to create a c-curve and breathe into back
c-curve, keeping pelvis of ribcage
neutral Exhale; scoop abs in ﬁrmly as
you articulate up through spine
from bottom to top

Teaching Tips and Notes:

Try not to grip with hip ﬂexors and lower back
Make sure to articulate vertebrae instead of ﬂexing at hips
Watch for students who jam chin to chest or hunch shoulders in an attempt to curve back
Keep pelvis neutral – watch for anterior or posterior tilting

Variations:
1. Sitting on pillow or step or with legs crossed – for those with tightness in the lower back,
hamstrings and/ or hip ﬂexors
2. Two breaths:

Exhale; roll down. Inhale; ; roll up

3. Standing – peeling spine off wall, keep feet about 6 –12 inches from wall
4. Arms extended out in front – increases need for shoulder stabilization whilst in spinal ﬂexion,
making it more challenging

LESSON: Works the abs to ﬂex the spine. Stretches the entire spine with focus on the lumbar
region lifting up out of the pelvis.

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OPEN LEG ROCKER (INTERMEDIATE)
Starting Position : Sitting tall with pelvis slightly posteriorly tilted but thoracic spine
lengthened. Legs extended in air, shoulder width apart, parallel and feet pointed, with
hands holding by ankles, feet or any part of the leg that can be held with legs extended.

Exercise

Inhale; prepare and grow tall Exhale; create a c-curve ﬂexing through spine & rock back,
rolling through the vertebrae on at a time to the top of
thoracic spine (not onto neck)

Inhale; rock back up along spine balancing just back of sit

bones (posterior tilt) and lengthen thoracic spine
(use inhale to lift chest)

Repeat 3 to 5 times

Teaching Tips and Notes:

Make sure not to roll onto neck
Maintain abdominal control at all times – watch for anterior tilt while balancing
Spine must articulate.

Variations:
1. Bend knees – hold behind knees. Keep feet slightly higher than knees throughout. –
For those with tight hamstrings and /or weak quads
2. Bend knees just in balance position – allow legs to straighten during rock back and bend
during balance. – For those who need help to control the balance

LESSON: Works on balance in a sitting position. Stretches hamstrings. Works abs, quads, and
upper back extensors.

65
NECK PULL PREPS (BEGINNER)
Starting Position : Sitting on sit bones with legs abducted shoulder width apart and knees
bent, feet ﬂat on ﬂoor. Hands in double salute on forehead or clasped behind the head.

Exercise

Inhale; lift and lengthen spine, Exhale; roll off sit bones and Inhale; stay
keeping shoulders down and ﬂex spine down towards mat Exhale; maintain c-curve and
elbows wide to prepare going only as low as scoop pull body forward over legs
& c-curve can be maintained.

Inhale; lengthen to sitting lifting head last

Repeat 3 to 5 times

Teaching Tips and Notes:

Try to avoid gripping in the hip ﬂexors – reach through heels and scoop harder
Be sure to roll through the spine rather than keeping a ﬂat back
Watch for tension in the upper traps and neck – pull pits to hips
Chin should not be jammed into chest and elbows should be wide

Variations:
1. Hands behind head – for more of a challenge

LESSON: Teaches spinal articulation, scooping and shoulder stabilization.

Works the abs as it stretches the lumbar spine.

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NECK PULL (INTERMEDIATE)
Starting Position : Lying supine with legs extended, abducted shoulder width and feet
ﬂexed. Hands clasped behind head, elbows to the sides.

Exercise

Inhale; lift head and shoulders Exhale; roll up to sitting

off ﬂoor creating a C-curve maintaining C-curve and
keeping elbows wide bringing head over thighs,
like spine stretch forward

Inhale; articulate spine up to Exhale; initiate from the pelvis tilting back and roll the spine
sitting, from tail to head down to the ﬂoor, keeping elbows wide & heels reaching

Repeat 5 to 8 times

Teaching Tips and Notes:

Try to avoid gripping in the hip ﬂexors – reach through heels
Be sure to roll through the spine rather than keeping a ﬂat back, no jumping up
Watch for tension in the upper traps and neck, keep elbows wide
Chin should not be jammed into chest and elbows should be wide

Variations:
1. Hands in double salute – for less of a challenge

LESSON: Works abdominals to flex spine up off floor. Teaches shoulder stabilization and helps
stretch the lumbar spine and hip flexors.

67
HALF ROLL BACK WITH A TWIST (BEGINNER)
Starting Position : Sitting tall on sit bones, knees bent, legs adducted, feet ﬂat on ﬂoor and
arms reaching past knees with palms facing down, shoulder width apart.

Exercise

Inhale; prepare Exhale; roll pelvis back and create a c-curve through spine
by using abdominals, at the same time reach back with right
arm turning palm up and rotate body to right, looking back
at arm

Inhale; rotate and lengthen back to starting position,

bringing arm forward to knee
Exhale; repeat with left arm
Repeat 3 to 5 times
Teaching Tips and Notes:
Try to recruit hip ﬂexors only eccentrically as pelvis tilts back. Make sure to use the abs to curve
the spine rather than hinge on pelvis. Maintain c-curve as body rotates. Keep shoulders down
and arms horizontal. Keep knees together and check that students do not rotate from the pelvis.

Variations: 1. With 6 breaths.

Inhale; prepare and lengthen Exhale; tilt pelvis to roll back Inhale; stay
to c-curve.

Exhale; rotate body to the Inhale; rotate back to Exhale; flex forward over Inhale; lengthen up to
right whilst reaching right center whilst staying in knees maintaining c-curve sitting.
arm & following with head. c-curve Repeat to left side
LESSON: Works abdominals to flex spine up off floor. Teaches shoulder stabilization and helps
stretch the lumbar spine and hip flexors.
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JACKNIFE (INTERMEDIATE)
Starting Position : Lying supine with legs extended into air, adducted with feet pointed
maintaining scoop and spine imprinted. Arms are palms down, at sides.

Exercise

Inhale; peel spine off ﬂoor Exhale; keeping spine off mat,
sending legs overhead and extend legs at hip to send
parallel to ﬂoor feet toward ceiling

Inhale; stay and lengthen up

Exhale; roll down through spine trying to stop legs from hinging at hips,
stopping once tailbone is on the ﬂoor.
Repeat 4 to 6 times

Teaching Tips and Notes:

Avoid pressure on cervical spine. Try not to let shoulders come up off ﬂoor as spine rolls down
Watch for students who lose abdominal control and/or are using arms too much
Try to reach into ﬁngertips to keep cervical pressure to a minimum
Variations:
1. Alternate breathing – for those who can’t sustain exhale long enough to roll all the way down.

Inhale; send feet over head; Exhale; reach feet to ceiling; Inhale; START to roll down
through thoracic spine;
Exhale; ﬁnish rolling down
through lumbar spine.

LESSON: Works the abdominals, glutes and stretches the hamstrings.

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SAW (BEGINNER)
Starting Position : Sitting tall on sit bones, legs extended and abducted slightly wider than
shoulder width apart, feet ﬂexed. Arms extended out to sides, with palms forward.

Exercise

Inhale; rotate spine, keeping Exhale; curve body over leg

hips square extending front arm forward
as if to saw off pinky toe and
back arm medially rotated
and reaching back

Inhale; roll up through spine Exhale; rotate spine back to Inhale; turn the other way
staying rotated and laterally center
rotate back arm

Exhale; ﬂex upper body and Inhale; roll up to sitting Inhale; turn to face center
reach through arms

Repeat 3 to 5 times each side

Teaching Tips and Notes:

Watch for gripping in the hip ﬂexors and lower back
Make sure pelvis stays square during rotation (watch for feet moving)
Maintain abdominal contraction throughout

70
Variations
1. Sitting on a pillow or step or cross-legged – for those with tight lower back and hamstrings
and/or hip ﬂexors

2. Add three pulses during forward ﬂexion pressing further, further, furthest

LESSON
Works the abs to turn and ﬂex spine. Stretches the hamstrings and lower back. Teaches shoulder
stabilization and abdominal scoop while in ﬂexion.

SIDE KICK (BEGINNER)

Starting Position : Lying on side, bottom arm lengthened with head resting on arm. Top
hand on mat for balance. Hips stacked and legs hinged forward at hip for balance
(45 degrees), top leg raised to hip height. Make space under waist to keep spine long and
straight.

Exercise

Inhale; ﬂex top foot and hinge

at hip bringing leg forward
and pulsing twice

Teaching Tips and Notes:

Watch for too much lumbar extension and shoulder tensing
Exhale; point foot as leg Keep abdominals scooped and ribs connected the whole time
extends back behind the line LESSON
of the body. Works the abs as stabilizers. Stretches the hamstrings and hip
ﬂexors. Works the glutes and quads.

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SIDE LEG LIFT SERIES (BEGINNER)
Starting Position : Side lying with hips stacked and pelvis neutral and legs extended and
parallel. Bottom arm lengthened with head resting on it and top hand on mat for balance.
Make space under the waist.

Exercise 1: TOP LEG LIFTS

Inhale; ; point foot, lengthen Exhale; ﬂex foot and lengthen

and lift the top leg, top leg back down
stabilizing pelvis
Repeat 5 to 10 times
Teaching Tips and Notes:
Use the abs to stabilize pelvis. Keep hips stacked even as leg lifts so that abductors can work
Only take top leg up to a height where pelvis does not rotate.
Maintain a parallel leg alignment throughout

Exercise 2: TOP LEG CIRCLES

Inhale; prepare Exhale; lengthen and lift top Inhale; begin to circle leg
leg to hip height, pointing foot

Inhale; ﬁnish circle

Repeat 5 to 10 times, and then reverse directions for 5-10 times

Teaching Tips and Notes:

Work on stabilization with abs
Try not to rock whole body
Make circles different size and/or speed to accommodate difficulty levels

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Exercise 3: STAGGERED LEG LIFTS

Inhale; lengthen and lift top Exhale; as bottom leg lifts to meet top leg, reach out of hips
leg to hip height, hold and press both legs down

Repeat 5 to 10 times

Teaching Tips and Notes:

Work on stabilization with abs.
Pull bottom leg up enough so that the heels pull together using adductors

Exercise 4: BOTH LEGS LIFT

Inhale; prepare Exhale; lengthen both legs Inhale; lengthen both legs
together off ﬂoor back down
Repeat 5 to 10 times

Teaching Tips and Notes:

Make sure legs stay together. Watch that hips don’t roll back as legs lift. Keep ribs and abs connected

Exercise 5: BODY AND LEGS LIFT

Inhale; prepare Exhale; lengthen both legs off Inhale; lengthen both legs
floor, and reach top arm back down
parallel to floor and down to
toes, bottom hand supporting
and reaching down, turn head
to look down legs
Teaching Tips and Notes:
Make sure hips don’t roll back during lift. Keep abs and ribs connected. Stabilize the shoulders.
LESSON
These exercises teach pelvic stabilization during lateral leg movement.
Works the abs the glute medius and tensor fascia latae.
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TEASER PREPS (BEGINNER)
Starting Position : Lying supine with arms reaching above head and legs slightly flexed at
knee, adducted with feet on the floor

Exercise 1: LEGS SLIGHTLY BENT

Inhale; reach arms to ceiling Exhale; roll up through spine reaching arms to knees,
palms facing in

Inhale; reach arms to ceiling Exhale; roll down through spine to start position
Repeat 3 to 5 times
Exercise 2: LEGS STRAIGHT ON THE FLOOR

Inhale; reach arms to ceiling, Exhale; roll up through spine reaching arms forward,
keeping legs long on the mat palms facing in, keeping legs reaching long on the ﬂoor

Inhale; reach arms to ceiling, Exhale; roll down through spine to start position
maintaining body position

Repeat 3 to 5 times

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Exercise 3: LEGS BENT, ONE LEG UP

Starting position Inhale; reach arms to ceiling Exhale; roll up through spine
reaching arms to knees,
palms facing in & at the same
time extend one leg from knee
reaching pointed foot to ceiling

Inhale; ; reach arms to Exhale; roll down through spine lowering leg to start position
ceiling

Repeat 3 to 5 times

Teaching Tips and Notes:

Keep shoulders stabilized when arms are by ears
Don’t lose abdominal contraction and scoop
Make sure students roll through spine, both up and down
Be sure NOT to let students bend legs too much otherwise exercise becomes almost impossible.

LESSON
Works the abdominals to flex body off floor. Strengthens hip flexors and quads, and lower back
strengthens and stretches during the motion.

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TEASER BASIC (INTERMEDIATE)
Starting Position : Lying supine with arms reaching above head and legs extended,
adducted, feet pointed.

Exercise

Inhale; reach arms up as you roll spine and legs off ﬂoor and lift legs to form a V position,
and then lengthen arms up by ears

Inhale; roll down through spine keeping arms by ears and lowering legs to ﬂoor

Repeat 3 to 5 times
Teaching Tips and Notes:
Keep shoulders stabilized when arms are by ears
Don’t lose abdominal contraction and scoop
As arms rise up make sure nothing else moves
Make sure students roll through spine, both up and down, not ﬂop or jump

Teaser Variations
1. Sweep the arms by sides instead of bringing over the top – to facilitate rolling action
2. Lifting one leg only – to build strength for the two leg version

Inhale; raise arms Exhale; roll up lifting one leg

Inhale; ; raise arms Exhale; roll down

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3. In 4 breaths – for any of the above variations and/or exercises – good to use as an
introduction to any speciﬁc teaser exercise

Inhale; ; raise arms to ceiling

Exhale; roll up to sitting as legs lift up

Inhale; ; raise arms to ceiling Exhale; roll all the way down

LESSON
Teaches spinal articulation and shoulder stabilization. Works the abs, obliques and spinal extensors.
Strengthens hip ﬂexors and quads, and lower back strengthens and stretches during the motion.

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SWIMMING PREPS (BEGINNER)
Starting Position : Lying prone, with arms extended wider shoulder width apart with palms
down and legs extended and abducted wider than hip width apart. Legs laterally rotated
and feet pointed. Try for an imprinted pelvis/spine, depressed scapulae.

Exercise 1: ONE ARM

Inhale; prepare
Exhale; lengthen upper body and right arm off ﬂoor
Inhale; stay
Exhale; lower body and arm

Repeat with opposite arm Then repeat 5 times each side

Exercise 2: TWO ARMS
Inhale; prepare
Exhale; lengthen upper body and both arms shoulder width
off ﬂoor keeping both legs down
Inhale; stay and lengthen
Exhale; lower body and arms

Repeat 5 times
Exercise 3: ONE LEG
Inhale; prepare
Exhale; lengthen and lift one leg off ﬂoor keeping upper body
relaxed and pelvis imprinted
Inhale; stay and lengthen
Exhale; lower leg

Repeat with opposite leg Then repeat 5 times each leg

Exercise 4: TWO LEG

Inhale; prepare
Exhale; lengthen and lift both legs hip width off ﬂoor keeping
upper body relaxed and pelvis imprinted
Inhale; stay and lengthen
Exhale; lower legs

Repeat 5 times
Exercise 5: ONE LEG, ONE ARM
Inhale; prepare
Exhale; lengthen and lift right leg and left arm and torso off
ﬂoor keeping pelvis imprinted
Inhale; stay and lengthen
Exhale; ; lower and lengthen to ﬂoor Repeat with opposite limbs

Then repeat 5 times on each side.

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Exercise 6: TWO ARMS AND TWO LEGS
Inhale; prepare
Exhale; lengthen and lift both legs and both arms and upper
torso off ﬂoor keeping pelvis imprinted
Inhale; stay and lengthen
Exhale; stay
Inhale; stay, Repeat for as many breaths as possible, then…
Exhale; lower and lengthen to ﬂoor

Teaching Tips and Notes:

Beware of lumbar strain and over extension – maintain imprinted position
Keep abs scooped and ribs connected. Keep shoulders down – use lats.
Watch for students who hold their breath

Variations
1. Lying prone on raised mat, step or box with head and arms reaching out over front end –
for kyphosis, tight pecs, tight lats

LESSON
Works the back extensors, glutes, abs and upper mid back muscles.
Teaches back and hip extension. Prepare body to hold extended position long enough to do
the Swimming exercise.

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SWIMMING (INTERMDIATE)
Starting Position : Lying prone, with arms extended shoulder width apart with palms down
and legs extended hip width apart. Legs laterally rotated and feet pointed. Neutral or
imprinted pelvis.

Exercise

Inhale; lengthen upper body, Exhale; for 5 counts, pulsing Inhale; ; for 5 counts continue
arms and legs off ﬂoor, arms and legs contra-laterally pulsing
reaching from thoracic spine Repeat this breathing rhythm
4 times
Exhale; release body and
legs to ﬂoor

Teaching Tips and Notes:

Beware of lumbar strain and over extension – maintain imprinted position
Keep abs scoop and ribs connected
Watch for students who hold their breath
Keep shoulders down – use lats.
Breathing like the hundred (staccato or smooth)

Variations
1. Kneeling with arms reaching to ceiling and pulsing, no legs – for kyphosis, tight pecs, tight lats

LESSON
Works the back extensors, glutes, abs and upper mid back muscles. Teaches back and hip
extension. Prepare body to hold extended position long enough to do the Swimming exercise.

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CAT STRETCH (ALL LEVELS)
Starting Position : On all fours with neutral spine, hands under shoulders and knees under
hips.

Exercise

Inhale; prepare and lengthen Exhale; ﬂex spine from Inhale; ; lengthen spine
spine tailbone to head, breathing through neutral from head to
into the back ribs tail all the way to extension

Repeat 3 to 5 times each side

Teaching Tips and Notes:

Remember to keep shoulders stabilized – use lats
Use scooping of abs to initiate ﬂexion
Don’t over extend lumbar spine – no sway back
Try for more thoracic extension and lumbar ﬂexion

LESSON
Works the abs and upper mid back extensors to articulate the entire spine. Teaches awareness
of different aspects of the spine.

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LEG PULL FRONT PREPS (BEGINNER)
Starting Position : Kneeling on all fours. Arms in extension under shoulders, ﬁngers facing
forward. Knees vertically aligned under hips, legs adducted with toes curled under
towards shins.
Exercise

Inhale; prepare Exhale; stabilize spine, Inhale; lower knees gently to

squeeze inner thighs together the ﬂoor
Exercise 2: FOOT LIFT and lift knees 1 inch off ﬂoor

Exhale; stabilize spine, Inhale; stay Inhale; lower foot to the floor.
squeeze inner thighs together Exhale; lift one foot off the Repeat with other foot, then…
and lift knees 1 inch off floor floor flexing at knee Exhale; lower both knees
(hold 5 seconds) gently to the floor
Repeat 3 times each foot
Exercise 3: LEG LIFT

Exhale; stabilize spine, Inhale; stay Inhale; lower leg

squeeze inner thighs together Exhale; lift one leg off the (keep knees off floor)
and lift knees 1 inch off floor floor using glute to flex at hip
(hold 5 seconds)
Teaching Tips and Notes:
Watch for too much scapula adduction. Keep chest and shoulders
broad. Make sure to keep pelvis at correct height and level
Teach students to keep scoop and feel obliques working to avoid
hip rotation when leg lifts off floor
Variations
1. Vary the width of the feet – wider will cause more oblique involvement
Exhale; lower both knees and narrower will create a balance challenge
gently to the floor LESSON: Prepares wrists to take body weight for the Leg Pull Front
Repeat 3 times each leg exercise. Works the abs, obliques and quads. Teaches shoulder
stabilization and pelvic stabilization.

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LEG PULL FRONT BASIC (INTERMEDIATE)
Starting Position : Push up position. Body prone, in one line, supported on balls of feet and
palms of hands. Legs extended, adducted and parallel. Arms in extension under shoulders,
ﬁngers facing forward.

Exercise

Inhale; lift one leg by Exhale; lower the leg

extending leg at hip
Repeat on the other leg and then repeat 3 times on each
Teaching Tips and Notes:
Watch for too much scapula adduction. Keep chest and shoulders broad. Make sure to keep pelvis
at correct height – push up position – no sinking or lifting hips. Teach students to keep scoop and
feel obliques working to avoid hip rotation when leg lifts off ﬂoor
Variations
1. Lift left leg 3 times then repeat with the right leg. Builds strength for the actual exercise.
LESSON: Teaches torso stabilization. Works abs, shoulder stabilizers, glutes and quads.
Strengthens wrists and toes.

THE SEAL (BEGINNER)

Starting Position : Sitting, balancing just behind sit bones with legs bent, laterally rotated
and soles of feet together. Hands hold underneath the feet at ankles. Spine ﬂexed into
c-curve.

Exercise

Inhale; keep spinal flexion and Exhale; ; keep shape in spine and legs and roll forward to
roll back through spine to just balance in start position and clap feet three times
below neck, balance and clap Repeat 8 to 10 times
feet three times
Teaching Tips and Notes: Roll through to upper thoracic only; don’t go onto neck or head
Maintain spinal flexion, c-curve – use ab
Variations : 1. No Clap – for beginners, still learning to control the abs and get the hang of the
balance. Add one clap at a time until you’re up to three.
2. Clap using hands instead of feet – for those with tight hips
3. Clap hands and feet – for a fun coordination challenge
LESSON: Works abs to maintain spinal flexion. Stretches hips and lower back.
Teaches coordination, balance and isometric abdominal contraction.
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SIDE BEND PREPS (BEGINNER)
Starting Position : Sitting on side of one hip with legs bent at side, top leg rotated laterally,
knee to ceiling and foot flat on floor in front of other foot. One arm resting on the floor for
support, the other resting on top of raised knee, palm up.

Exercise 1 : KNEE DOWN

Inhale; lift hips off ﬂoor keeping knees Exhale; lower down to start
bent and bottom one down on the ﬂoor, position with control
reaching top arm straight up to ceiling
Repeat 3 to 5 times then switch arms

Exercise 2 : SIDE PLANK

Inhale; straighten legs while lifting body Exhale; bend knees and lower down to
to diagonal (like a sideways push up position), ﬂoor along the diagonal line, ending with
making sure underneath arm is vertical underneath arm diagonal
Repeat 3 to 5 times then switch arms

Teaching Tips and Notes: Be careful not to sink into shoulder or roll hips forward or back
Use legs and glutes to lift hips

LESSON
Teaches balance and coordination of the movement in preparation for the Side Bend exercise.
Works legs, glutes, abs and lats. Teaches obliques to stabilize spine in a side plank in
preparation for more oblique involvement during the actual Side Bend.

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SIDE BENDS (INTERMEDIATE)
Starting Position : Sitting on side of one hip with legs bent at side, top leg rotated laterally,
knee to ceiling and foot flat on floor in front of other foot. One arm resting on the floor for
support, the other resting on top of raised knee, palm up.

Exercise

Inhale; lift hips off floor up towards ceiling to Exhale; lower down to start
make a curved shape through torso with free position with control
arm reaching overhead, fingertips towards the floor
Repeat 3 to 5 times then switch arms

Teaching Tips and Notes: Be careful not to sink into shoulder or roll hips forward or back
Use legs and glutes by straightening them as soon as possible
Encourage students to use under side of waist to lift hips even higher – obliques

Variations: 1. Four breaths –

Inhale; lift to diagonal. Exhale; lift hips and curve over

Inhale; lengthen top arm to ceiling Exhale; bend knees to lower torso
bring body back to diagonal. to floor
2. Positioning of feet and supporting hand – for more challenge and/or for those who are
more flexible, move hands and/or feet closer to torso to increase lateral flexion – works best
when doing the two breath version.

LESSON: Works legs, glutes, abs and lats. Teaches obliques to lift and bend spine laterally.

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PUSH UP PREPS (BEGINNER)
Starting Position : Standing tall with neutral spine and legs adducted and parallel. Arms
hanging by sides.

Exercise

Inhale; lengthen Exhale; ﬂex spine and articulate fo ward Inhale; take four walks
sliding hands down thighs to place hands forward on hands
on the ﬂoor, as if rolling down a wall

Exhale; get into push up Inhale; pulse three breaths as Exhale; extend arms back up
position on knees arms bend more with each to push up position
little breath towards ﬂoor
Repeat this push up move 3 times, then…

Inhale; lift knees into a plank and walk hands Exhale; articulate through spine rolling
back four counts to legs, shifting weight of hips up to standing
above feet again

Teaching Tips and Notes: Students must maintain a strong push up position throughout,
so watch for scapula adduction, anterior pelvic tilt or elevated pelvis
Remember to keep a strong abdominal contraction the whole time

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Variations:

1. Fingers facing forward, elbows reaching back along sides of body, arms shoulder width –
for more front deltoid and triceps work.

2. Fingers facing inward, making a diamond shape elbows reaching out – for more triceps work.

3. With pliē and relevē while standing. After push up and roll up test balance using inhale;
bend knees (plie), exhale; extend legs, inhale lift up to ball of the foot (releve), exhale lower
heels back to ﬂoor.

LESSON
Works abs, glutes, quads and chest/triceps/shoulders. Teaches articulation of spine and
stabilization of spine depending upon the section of the exercise. Involves upper body strength.

PUSH UPS (INTERMEDIATE)

Starting Position : Standing tall with neutral spine and legs adducted and parallel. Arms
hanging by sides.

Exercise

Inhale; lengthen Exhale; ﬂex spine and articulate forward sliding hands down
thighs to place hands on the ﬂoor, as if rolling down a wall

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Inhale; take four walks Exhale; get into push up Inhale; pulse three breaths as
forward on hands position and stay strong arms bend more with each
little breath towards ﬂoor

Exhale; extend arms back up Inhale; walk hands back four Exhale; articulate through
to push up position counts to legs, shifting weight spine rolling up to standing
of hips above feet again

Variations
1. Fingers facing forward, elbows reaching back along sides of body; arms shoulder width –
for more front deltoid and triceps work.
2. Fingers facing inward, making a diamond shape elbows reaching out – for more triceps work.
3. With pliē and relevē while standing. After push up and roll up test balance using inhale;
bend knees (plie), exhale; extend legs, inhale lift up to ball of the foot (releve), exhale lower
heels back to ﬂoor.

LESSON
Works abs, glutes, quads and chest/triceps/shoulders. Teaches articulation of spine and
stabilization of spine depending upon the section of the exercise. Involves upper body strength.

88
CHAPTER 14
HOW TO STRUCTURE A PILATES CLASS
Just like any ﬁtness class a Pilates class should have a beginning, middle and an end. In other words,
lead into the class with some kind of warm up/breathing focus/limbering session. The “meat” of the
workout comes next – please remember to follow the order of exercises because they are designed
to build upon each other and the body is happier when the exercises are performed in this order. At
the end of class, ﬁnish with something stretch oriented and/or assign homework assignments –
things that people can do outside of the classroom that are Pilates principles that will help them
perform better next time they come to class.

Classes can be various lengths:

30 MINUTES
Beginner Class
(just teach the principles and a few exercises to learn them, include some of the warm ups)
Power Class
(take the beginner moves but pick up the pace for those who already know the exercises)

45 MINUTES
Regular Class
(perfect amount of time for a beginner class)
Intermediate Power Class
(take beginner and intermediate moves and pick up the pace)

60 MINUTES
Beginner Class
(teach principles and beginner exercises at a slower pace)
Advanced Class
(all beginner and intermediate moves performed at a faster pace)

PLEASE NOTE: Keep up the pace of all classes. This is not a yoga class. This is not a relaxation class.
Keep talking throughout the class – there is always something to say, because nobody does things
perfectly. Whenever possible get up, walk around and “hands-on” help people.

Every class think:

1. SAFETY
2. EFFECTIVESNESS
3. FUN (in this order!!)

Follow the guidelines of S.A.F.E.:

Safe And Fun Exercises

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CHEAT SHEET MAT FOUNDATIONS
WARM UPS AND PREPS

Breathing Pregnant Cat

Chin Tucks Hip Rolls

Imprint Release Cat Stretch

Hip Release Scapula Isolation

Alternating Leg Raises Elevation & Depression

Supine Spinal Rotation Arm Scissors

MAT PROGRAM
EXERCISE REPS EXERCISE REPS
Ab Curls 5 to 10 Shell stretch
Hundred 10 sets Spine stretch forward 3 to 5
Half roll back 5 to 8 Open leg rocker 8 to 10
Rollup 5 to 8 Neck pull preps 5 to 8
Single leg circle 5 ea. Neck pull 5 to 8
Spine twist 3 to 5 Half roll back w/Twist 3 to 5
Rolling like a ball 8 to 10 Jack knife 4 to 6
Single leg stretch 8 to 10 Saw 3 to 5
Criss-Cross 8 to 10 Sidekick 8 to 10
Double leg stretch 5 to 10 Side leg lift series 5 to 10
Scissors 8 to 10 Teaser preps 3 to 5
Shoulder bridge preps 3 to 6 Teaser basic 3 to 5
Shoulder bridge 3 to 6 Swimming preps 3 to 5
Rollover prep 6 to 8 Swimming 3 to 5
Rollover 6 to 8 Cat Stretch
Heel squeeze prone 8 to 10 Leg-pull front prep 3 to 6
Single leg kick prep 5 to 8 Leg-pull front basic 3 to 6
Single leg kick 5 to 8 Seal 8 to 10
Breaststroke 5 to 8 Side bend preps 3 to 5
Double leg kick 5 to 8 Side bends 3 to 5
Swan dive preps 5 to 8 Push up preps 3 to 5
Swan dive (rock and catch) 5 to 8 Push up 3 to 5

Thank You ! “KEEP SCOOPING”

90
ADVANCED (LEVEL 2) PILATES MAT PROGRAM
NOTE:
The following exercises are in a specific order and should always be
performed in this sequence. If the class is altered for different
intensities and abilities, certain exercises may be skipped but the
general order remains the same. Each class must contain a variety of
spinal flexion, extension and rotation/lateral flexion exercises.

HUNDRED (INTERMEDIATE/ADVANCED)
Starting Position : Lying supine, knees bent with legs in the air, adducted and feet pointed.
Imprinted spine. Arms at sides, palms down.

Exercise

Inhale; prepare, lengthen neck Exhale; contract abdominals and flex spine up off mat at
by tucking chin the same time extending legs to a straight position,
bringing them as low as possible keeping spine imprinted
and abs flat. Ultimately getting them 2” off floor. Arms
reach out away from shoulders parallel to the floor, keep
arm muscles firm yet elbows soft. Then begin pulsing arms,
moving from shoulder joint (emphasize pulse down), at the
same time breathing in for 5 counts and out for 5 counts
until you get to 100 counts (and 100 arm pulses)

Inhale; stay and flex even Exhale; slowly roll back to floor and release legs to start
more and reach arms longer position.
Teaching Tips and Notes:
Make sure torso and head stay stationary during arm pulses.
Keep connection between the inner thighs. Keep pecs relaxed and shoulders depressed the
whole time. Watch for students using too much rectus abdominus – popping the abs.
Make sure all students stay imprinted the whole time.
91
Variations
5. Keep feet flat on floor- for those with a vulnerable lower back or poor ab strength.

6. Keep legs bent – an intermediate stage for those not strong enough to stabilize pelvis
and lower back with legs fully extended

7. Sitting – to familiarize students with the control necessary to stabilize the arm pulse
movement.

8. With vertical legs – for those with poor ab strength but ﬂexible legs

9. With a smooth breath pattern, once a full breath has been established a smooth breath
adds another challenge

10. Moving legs lower on each ten count up to 50 then move legs higher on each ten count
up to 100

LESSON
Teaches endurance in the abdominal muscles, and stabilization of the pelvis and shoulders.
Builds stamina and initiates focus for the rest of class. Should always be done at the
beginning of class.

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ROLL UP (BEGINNER/INT.)
Starting Position : Lying supine with legs extended on ﬂoor, neutral pelvis, feet ﬂexed and
inner thighs connected. Arms reaching above head with shoulder girdle stabilized and ribs
connected.

Exercise

Inhale; start rolling back to ﬂoor one vertebra Exhale; continue rolling down to the ﬂoor
at a time, keeping abs scooped in, scapulae and reach arms overhead into the starting
down and legs reaching away from pelvis. position keeping ribs down

Repeat 5 to 8 times

Teaching Tips and Notes: Keep shoulders down the whole time
Encourage students to roll the spine rather than falling or jumping through stiff parts of the
spine that remain straight. Try to avoid jamming chin to chest.
Make sure students breathe and scoop the abs constantly
When lying ﬂat watch for ribcage placement and pelvic alignment

93
Variations
5. Knees slightly bent with full spinal flexion – for those with tight lower back and/or
hamstrings
6. Knees slightly bent, flex upper body only– for those with lower back issues and/or
weak abs or those with tight hip flexors and/or lordosis

7. Legs extended, ﬂex upper body only – for those with lower back issue but able to
stabilize spine with legs extended

Inhale; reach arms to ceiling Exhale; ﬂex upper body only

8. Roll up and down with arms by ears - to increase the degree of difficulty

LESSON

Works abdominals to flex lumbar spine thereby stretching lower back and hip flexors.
Teaches shoulder stabilization while supine and in forward flexion.
Also stretches hamstrings and calves.

94
SINGLE LEG CIRCLE (BEGINNER/INT.)
Starting Position : Lying supine with both legs straight, one extended up to ceiling, other
on ﬂoor. Arms by sides with palms down.

Exercise

While circling the vertical leg-

Inhale; for first half of circle and exhale for second half of the circle
Repeat 5 times then change direction
Inhale; flex knee into chest
Exhale; extend leg onto floor
Inhale; flex other knee into chest
Exhale; extend leg to ceiling
Circle this leg in the same way, 5 times in each direction.
Finish by extending this leg down on the floor to meet the other one.
Teaching Tips and Notes: Students must try to maintain stability in the pelvis while circling
the leg. Limit upper body tension by focusing on scooping the abs.
Make the circles smooth and flowing. Reach up and out of each leg to hold pelvis more stable.
Always circle towards the non-circling leg first then change directions.

Variations

1. Both knees bent – for those 2. Leg on mat extended, leg 5. Leg on mat bent, leg in air
with tight hamstrings & tight in air bent – for those with extended – for those able to
hips ﬂexors and/or weak abs tight hamstrings stabilize pelvis but hamstrings
not quite long enough to
xtend both legs.

LESSON
Teaches leg isolation and hip stabilization.
Works abs and quads. Stretches adductors,
6. With both feet dorsiﬂexed hips and hamstrings.
– stretch hamstrings more
95
SPINE TWIST (BEGINNER)
Starting Position : Sitting tall, legs extended and together on mat, feet ﬂexed.
Spine neutral, shoulders down arms extended to sides, palms down.

Exercise

Exhale; rotate and lengthen Inhale; return to center

through spine, pulsing three
times on the breath
Repeat alternating sides 3 to 5 times
Teaching Tips and Notes: Watch for gripping in the hip ﬂexors and tightness in the lower back
and hamstrings – soften knees. Keep shoulders down, neck relaxed and abs scooped in
Encourage students to feel the obliques working to rotate the spine and spinal rotators
stretching during the movement. Maintain an upright posture throughout

Variations
5. Sitting on a pillow, step or crossed legs – for those with tight hamstrings,
lower back and/or hip ﬂexors

7. Reverse breath – to increase the challenge of “wringing out the body”

8. Bending back elbow as you rotate – emphasizes mid and low trapezius

9. Do exercise without the pulses

LESSON
Teaches spinal rotation initiating from the obliques and stretches the spinal rotators.
Works the abdominals and shoulders stabilizers.

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ROLLING LIKE A BALL (BEGINNER/INT.)
VARIATION ROCK AROUND THE CLOCK
Starting Position : Sitting with knees adducted and bent in towards chest, toes pointed
and feet off the ﬂoor. Sit back just behind sit bones with abs scooped to create a c-curve.
Hands rest on shins, shoulders are down and gaze is at the navel.

Exercise 1: ROLLING LIKE A BALL

Inhale; stay in c-curve & roll Exhale; roll forward through

back through spine, leading spine, back up to sitting
with lower back, one vertebra position, balancing just
at a time just to top of behind sit bones
thoracic spine
Repeat 8 to 10 times.

Exercise 2: ROCK AROUND THE CLOCK

Inhale; stay in c-curve and roll back Exhale; roll forward through spine, back up to
through spine, leading with lower back, sitting position, balancing just behind sit bones
one vertebra at a time just to top of
thoracic spine
Repeat 12 times rolling around the imaginary clock hitting each of the 12 numbers just once.
Repeat going counter clockwise.

Teaching Tips and Notes:

Make sure to maintain c-curve throughout the exercise.
Watch for knees staying same distance from chest & feet staying same distance from sit bones.
Make sure shoulders stay depressed and abs stay scooped.
Encourage students to scoop abs harder when lordosis is present to avoid “rolling like a brick”

97
Variations
5. Prep – sit tall on sit bones and use breath to roll back off them to form c-curve and then
sit back up tall again – keeping feet on the ﬂoor.
6. Prep – sitting balanced behind sit bones deepen c-curve and lift back up again staying
balanced with feet off the ﬂoor. No rolling just yet.

7. Reverse breathing – for those who tend to lift shoulders and chest with inhale.

NOTE:
MAKE SURE NOT TO STRAIGHTEN SPINE OTHERWISE YOU WILL “ROLL LIKE A BRICK”!!!

LESSON

Use the abdominals to maintain spinal ﬂexion whilst in motion.

Teaches shoulder stabilization and isometric contraction in the abs.
Should primarily work the abs.

98
SINGLE LEG STRETCH (BEGINNER)
Starting Position : Lying supine with legs in the air, knees bent, adducted and toes pointed.
Imprint spine, bring hands to touch outside of knees.

Exercise

Inhale; prepare Exhale; ﬂex upper body off Inhale; stay

ﬂoor creating a c-curve

Exhale; connect abs and ﬂex Inhale; switch legs Exhale; as you extend
upper body off ﬂoor, extending other leg
one leg and keeping hands
with other leg (outside hand
towards ankle and inside hand Repeat 8 to 10 times, Then...
on top of knee)

Inhale; bend both legs, Exhale; roll spine down onto ﬂoor.
ﬂex spine slightly more
Teaching Tips and Notes:
Only extend leg at an angle that can be achieved without popping abs and losing scoop.
(More vertical leg extension is easier and more horizontal leg extension is more challenging)
Watch for neck tension and raised shoulders.
Make sure not to pull on bent leg, focus should be on extension of straight leg.
Don’t forget to remain imprinted.

Variations
3. Hands behind head – for those with neck tension, weak abs and/or who need help with
ﬂexion of upper spine
4. Two leg movements per breath – inhale bend right then left. Exhale bend right then left and
repeat. For more aerobic challenge.

LESSON: Works the abdominals whilst maintaining spinal ﬂexion. Teaches elongation of legs,
shoulder stabilization, abdominal scoop and arm and leg separation from the torso.

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CRISS-CROSS (BEGINNER)
Starting Position : Lying supine with legs in the air, knees bent, adducted and spine
imprinted, with hands behind head elbows to sides.

Exercise

Inhale; prepare Exhale; ﬂex upper body off Inhale; stay

ﬂoor into a c-curve

Exhale; extend one leg, ﬂex Inhale; switch leg extension Exhale; rotate body towards
and rotate upper body opposite leg
towards bent leg Repeat 8 to 10 times, Then...

Inhale; maintaining ﬂexion, bringing Exhale; roll spine onto ﬂoor

body to the center, bring both legs
into chest
Teaching Tips and Notes:
Be sure to rotate body rather than folding arms across chest and just reaching with elbows
Beware of students who side bend instead of rotate.
Don’t lose ab scoop and imprint. Release neck and shoulder tension

Variations:
2. Prep with both feet on the ﬂoor – for those with weak abs and/or vulnerable lower back

3. Two leg and body movements per breath –

Inhale extend left then right, rotating to each leg.
Exhale; extend left then right rotating to each side.
Repeat. Fro more aerobic challenge.

LESSON: Works the abdominals whist maintaining spinal ﬂexion. Teaches elongation of legs,
shoulder stabilization, abdominal scoop and arm and leg separation from the torso.
Works obliques during spinal rotation.
100
DOUBLE LEG STRETCH (INTERMEDIATE)
Starting Position : Lying supine with knees bent and feet in the air, spine imprinted and
legs adducted. Rest hands on outside of knees

Exercise Inhale; prepare

Exhale; flex upper body off Inhale; remain flexed and imprinted and reach arms past
floor, reaching hand towards head and extend, at the same time extend legs to hundred
outsides of ankles position, as low as possible without losing imprint and scoop.

Exhale; circle arms around to sides and Inhale; remain ﬂexed with knees bent and
down towards ankles as knees bend to hands reaching towards ankles
90 degrees again. Keep thighs adducted Exhale; roll spine down onto mat
at all times
Repeat 8 to 10 times, Then...

Teaching Tips and Notes:

Remember to keep upper body ﬂexed and lower back imprinted the whole time – abs scooped
Try to keep scapulae stabilized as arms move. Encourage students to lengthen through arms
and legs on extension but to keep abdominal contraction throughout.

Variations
4. Prep – keep scoop and imprint but just do legs alone and then just do arms alone.
Only when people are controlled and strong enough, add them together.
5. Reverse breathing: exhale during arms and leg extension and inhale to circle arms and
bend legs. This will enhance spine stabilization during the extension but can make spinal
ﬂexion more difficult as arms and legs bend.
6. Feet on the ﬂoor – to facilitate shoulder girdle stabilization and to help those with weak
lower bodies.

NOTE: DO NOT ALLOW BODY OR HEAD TO DROP TO FLOOR DURING ARM & LEG EXTENSION.

101
SLOW DOUBLE LEG STRETCH (INTERMEDIATE)
Starting Position : Lying supine with legs in the air, bent and laterally rotated with big toes
touching. Keep hands on the outside of knees

Exercise

Inhale; prepare Exhale; roll upper body off Inhale; reach arms away from
mat using abs shoulders parallel to the ﬂoor
and extend legs turning them
parallel

Exhale; hinge at shoulder Inhale; circle arms to reach by Exhale; roll down to floor and
bring arms over head along sides, laterally rotate legs and return legs and arms to
side ears and flex feet point feet. Try to increase starting position
(stay parallel) upper body flex

Repeat 5 to 10 times

Teaching Tips and Notes:

Make sure not to lose imprint and upper body scoop
Maintain shoulder girdle stabilization at all times and watch for students over using pecs

Variations
1. Spine Supporter – to facilitate scoop and aid with imprinting and relive neck tension

2. As legs extend rotate parallel, as feet ﬂex rotate laterally, as feet point again rotate legs
parallel and then laterally rotate to come back to the starting position. This serves as a
coordination challenge

3. Stay in ﬂexion and complete 3 to 5 reps before lowering torso to the ground

LESSON
Works the abdominals whilst maintaining spinal ﬂexion. Teaches elongation of legs,
shoulder stabilization, abdominal scoop and arm and leg separation from the torso.

102
SCISSORS (INTERMEDIATE)
Starting Position : Lying supine with legs in the air, knees bent and adducted. Spine
imprinted and hands resting on outside of knees.

Exercise

Inhale; switch legs, moving Exhale; pulse twice with other

from the hips, keeping legs leg close to body
straight Repeat 8 to 10 times, then

Inhale; bend both knees, Exhale; roll down to mat

stay scooped
Teaching Tips and Notes:
Don’t lift pelvis and/or tailbone. Keep hip down on the side that leg is lifting – movement
must be from the hip joint not the pelvis itself. Maintain scoop and imprint the whole time.
Watch for shoulder stabilization. Shoulders tend to lift when students pull with arms too much
and don’t use lats enough.

Variations
2. Legs slightly bent – for those with tight hamstrings.
2. Take arms by sides of body as in the hundred – for those who want more of a core challenge
3. Scissor legs in a very small range to work on hip ﬂexor/quad strength if hamstrings are tight

LESSON
Works the abs, and hip ﬂexors; stretches the hamstrings. Also builds stamina and core
stabilization because of the pulsing nature.
103
DOUBLE LEG LOWER LIFT (ADVANCED)
Starting Position : Lying supine with arms by sides of body, palms down. Spine imprinted
and legs reaching up into the air perpendicular to the ﬂoor. Legs parallel, adducted and
feet pointed.

Exercise

Inhale; prepare Exhale; lower both legs until Inhale; raise legs to starting
the scoop and the imprint position.
begin to disappear then…

Repeat 5 to 8 times

Teaching Tips and Notes:

Shoulders tend to round forward and lift off ﬂoor
Try not to overuse the arms.
Reach down into ﬁnger tips to help connect the lats.
Keep imprint and scoop the entire time
Keep legs adducted and feet pointed.

Variations
Perform the entire exercise with legs laterally rotated.

LESSON
Works the abs and hip ﬂexors. Teaches isolation of the femur from the pelvis and spinal
stabilization. Tough for lordotic students.

104
SHOULDER BRIDGE (INTERMEDIATE)
Starting Position : Lying supine with knees bent and feet on the ﬂoor hip width apart, arms
on ﬂoor at side, palms down, pelvis neutral.

Exercise

Inhale; prepare Exhale; tilt pelvis Inhale; lift one foot off the ﬂoor and extend
backwards and peel leg to ceiling, pointing foot
spine off ﬂoor, Then

Exhale; ﬂex foot as Inhale; point foot and Exhale; bend knee to place foot back on the
leg lowers from the raise leg back up ﬂoor rolling through toe, ball, heel
hip to the height of Repeat this twice more,
the support thigh then…

Repeat whole exercise

3 to 6 times

Inhale; stay Exhale; roll hips down onto mat

Teaching Tips and Notes:

Keep cervical pressure to a minimum by maintaining shoulder depression.
Watch for too much lumbar extension and lateral hip instability.
Don’t hike hip on lifting leg
Keep rib connection and scoop in lower body

Variations: Perform only one lower and lift before switching legs

LESSON
Teaches spinal articulation, hip opening, pelvic tilt and rib-hip connection. Works the glutes,
hamstrings and the abdominals. Stretches the hip ﬂexors and quads.

105
ROLLOVER (INTERMEDIATE)
Starting Position : Lying supine, legs together extended into the air vertically while
maintaining ﬂat abs and spine imprinted. Arms by sides.

Exercise

Inhale; prepare by sending Exhale; peel spine off ﬂoor starting at lumbar and going to
the legs away from the body upper-thoracic, keeping legs straight and feet pointed.
as far down as scoop can be Tap legs to the ﬂoor if possible
maintained

Inhale; stay, lift legs parallel Exhale; roll down reaching out through the heels, until pelvis
to floor, open legs hip width is flat on the floor and legs are vertical
and flex feet
Repeat 8-10 times

Teaching Tips and Notes:

Make sure the legs stay straight throughout
Try not to throw the weight of legs instead of peeling off the mat
Only take legs over as far as spinal ﬂexibility will allow. Allow no pain in neck or back.
On the roll down, watch for students who grip in the neck by pressing into the arms.
Encourage students to reach ﬁngertips away from shoulders.

Variations
Flex feet on up motion and point feet on the down - to challenge coordination

LESSON
Teaches spinal articulation, and shoulder stabilization. Works the abdominals.
Stretches the hamstrings and entire back.

106
HEEL SQUEEZE PRONE (BEGINNER/INT.)
Starting Position : Lying prone, with hands flat on floor stacked under forehead. Legs
extended and abducted shoulder width with toes pointed. Bend knees and pull feet
together, flexing them. Press pelvic bones into the mat, creating a posterior pelvic tilt.

Exercise

Inhale; prepare Exhale; squeeze heels tighter Inhale; release 50% of the
and lift thighs off the ﬂoor as contraction to lower thighs
high as posterior tilt in pelvis slightly, but not to lose entire
can be maintained gluteal and hamstring
connection.
Repeat 8-10 times
Teaching Tips and Notes:
Keep heels adducted at all times
Watch for hips lifting to anterior tilt – correct with a posterior tilt
Check for constant abdominal and gluteal contraction
Make sure shoulders stay down so neck stays long.

Variations
2. Pulses – press up and down in a small range for 10.

3. Adductors squeezes – maintain contraction at top end of motion then adduct the knees
10 times on the exhale.

4. Hamstring curls – maintain contraction at the top of motion and then extend and bend knees
like a hamstring curl, repeat 10 times.
5. Adductor Pulses – press up and down in a small range with legs adducted tightly for 10

LESSON
Teaches hip opening (hip extension) as opposed to lower back extension. Works the glutes
and abs as stabilizers and hamstrings and adductors as movers.
107
SINGLE LEG KICK (INTERMEDIATE)
Starting Position : Lying prone with legs adducted and parallel. Pelvis should be posteriorly
tilted until students can maintain neutral. Abs and glutes contracted to maintain spine
extension. Spine is long and head in line with spine, shoulders stabilized. Arms bent with
hands stacked on ﬂoor and head resting on hands.

Exercise

Inhale; prepare Exhale; ﬂex one knee and pulse foot pointed, then ﬂexed in
toward sit bone

Repeat with other leg and do 5 to 8 on each leg

Inhale; extend leg back to mat

Teaching Tips and Notes:

Keep legs adducted at all times
Watch for hips lifting to anterior tilt – correct with a posterior tilt
Check for constant abdominal contraction
Make sure shoulders stay down neck stays long.

Variations
3. Just bend knees without doing the pulsing – useful if exercise is pulling on knee ligaments
and can help control movement if pelvic tilt is poor due to weak abs.

4. Extend hip as leg reaches to mat keeping leg off ﬂoor for a split second before switching sides.

LESSON
Teaches pelvic stabilization during knee ﬂexion. Works hamstrings and gluteal. Lats and
shoulders stabilizers help maintain upper body position. Teaches thoracic spine extension vs.
lumbar extension. Abs work to keep lumbar spine open.

108
DOUBLE LEG KICKS (INTERMEDIATE)
Starting Position : Lying prone, with legs extended and parallel and feet pointed. Hands
behind small of back, clasped lightly and head turned to one side.

Exercise

Inhale; prepare Exhale; bend both legs and Inhale; extend legs at knee
pulse feet towards sit bones and hip, abduct, laterally
3 times, keeping legs parallel rotate and point feet, whilst
and adducted, pointed extending through thoracic
spine and reaching arms
back by sides, palms face in

Exhale; lengthen and lower body to Inhale; extend upper body and legs, laterally
ﬂoor turning head to other side, rotated and abducted, extend arms by sides
bringing legs to parallel and lower legs,
thenpulse 3 times bending at knees, Repeat 4 to 6 times on each side
feet to sit bones

Teaching Tips and Notes:

Keep hips down on the ﬂoor as knees bend – correct with a posterior tilt. Minimize trap and
lower back tension by ensuring students maintain shoulder and pelvic stabilization

Variations
1. Do not pulse if knee problems exist, simply ﬂex knees and squeeze glutes.
2. Flex feet during pulses – for a different hamstring feel

3. Clasp hands behind back - to help open chest.

LESSON: Works glutes and hamstrings during knee flexion. Works glutes, abs, lats, rhomboids
and spinal extensors during back extension. Teaches back and hip extension and how to
perform each safely and effectively.
109
BREASTSTROKE (BEGINNER)
Starting Position : Lying prone, with hands and forearms flat on floor out to sides with
arms bent at elbow, legs extended and adducted, feet pointed.

Exercise

Inhale; prepare by depressing Exhale; reach arms forward

shoulders and lengthening along side of ears and reach
cervical spine top of head away from torso
into slight thoracic extension

Inhale; turn palms out and circle arms back towards hips, Exhale; bring hands back to
palms face in towards legs, ﬁngers reach to toes. Lengthen start position and lengthen
and extend upper body off ﬂoor keeping abs scooped and spine down to mat
ribs connected.
Repeat 5 to 8 times keeping thoracic extension for
future exhales and arm reach.
Teaching Tips and Notes:
Avoid tension in upper traps – stabilize shoulder girdle
Keep abs scooped so they support the spine
Beware of overusing lower back extensors – extension should come from upper back
Beware of overusing cervical extensors – neck should be in alignment with the upper spine

Variations
6. Prep 1 - Keep forearms on the ﬂoor, just lift upper torso (thoracic extension) and pull
scapulae down the back.

110
7. Prep 2 – Lying prone with head on backs of hands. Bring hands up with head
(double salute position) – works on scapulae stabilization

8. Prep 3 - Arms lengthened down by sides, palms face in. Helps open front of shoulders and
extend thoracic spine better. A little easier version.

9. Lift torso and then lift arms off ﬂoor to check that the upper back muscles are doing the
lifting and NOT the arms.

LESSON : Teaches isolation of thoracic spine. Works the rhomboids, middle traps and lats.
Uses abdominals to keep lumbar spine neutral.

SHELL STRETCH (BEGINNER)

Exercise
Breathe through back of rib cage, maintaining abdominal
contraction. Drop tailbone and top of head to ﬂoor.

Teaching Tips and Notes: Focus on using abs to support spine and releasing spinal erectors
Variations
3. Sitting, hugging knees into chest, rounding spine and breathing through back of ribcage -
good for those with limited knee ﬂexion or uncomfortable hips and/or feet in the shell position.
4. Arc barrel – sitting with legs over barrel and hands lightly clasping handles, breathe into the
back of the ribcage maintaining abdominal control and lengthening through the spine.

LESSON
Learn to breathe into back of ribs. Stretches the entire spine.
111
SWAN DIVE PREPS (BEGINNER)
Starting Position : Lying prone with hands palms down by sides of chest, elbows bent
reaching in air and legs abducted to shoulder width and laterally rotated, feet pointed.
Pelvis posteriorly tilted.

Exercise 1 : FOUR BREATHS

Inhale; prepare Exhale; slide scapulae down, Inhale; stay, making sure
press lightly into hands, abdomen is off mat
keeping elbows into sides and Exhale; lengthen back down
extend upper body off mat to ﬂoor
Repeat 5 times

Exercise 2 : TWO BREATHS

Repeat 5 times
Inhale; slide scapulae down Exhale; lengthen back down
back and extend upper body to the mat.
off the ﬂoor.

Exercise 3 : LEGS UP

Inhale; prepare Exhale; reach back through Inhale; lower to ﬂoor

legs and extend both legs off
ﬂoor from hips (stay scooped Repeat 5 times
so that there is no tension in
the lower back

112
Exercise 4 : BODY UP, THEN LEGS UP

Inhale; lift upper body up off Exhale; as body lengthens to ﬂoor, lift and lengthen legs up
ﬂoor (as in exercise 1 & 2) and behind, reaching through pointed feet.
Repeat 5 times
Teaching Tips and Notes:
Maintain abdominal contraction throughout to keep spine shape
Make sure abs stay scooped and ribs stay connected to support spine. Should not feel this in
the lower back. Do not overuse spinal or cervical extensors. Keep legs extended the whole time.
Keep front of hips open and glutes connected to aid in leg extension

LESSON: Teaches hip and back extension. Works glutes, abs, hamstring and back extensors.
Should not feel lower back extending.

SWAN DIVE ROCK & CATCH (INTERMEDIATE)

Starting Position : Lying prone with hands under shoulders by chest and legs abducted to
shoulder width and laterally rotated

Exercise

Inhale; extend upper body Exhale; as you rock forward Inhale; maintain extension
away from mat supported onto ribs reach arms forward, and position and rock back
on arms lift legs up behind be sure to onto pelvis and catch
maintain thoracic spine and yourself with hands
hip extension Repeat 5 to 8 times, then…

Inhale; on the last rock back,

catch yourself with hands then…
Exhale; leave legs on the ﬂoor
and lengthen torso down onto ﬂoor
Teaching Tips and Notes:
Maintain abdominal contraction throughout to keep spine shape. Make sure abs stay scooped
and ribs stay connected to support spine. Should not feel this in the lower back. Do not overuse
spinal or cervical extensors. Keep legs extended the whole time
Keep front of hips open and glutes connected to aid in leg extension
LESSON
Teaches hip and back extension. Works glutes, abs, hamstring and back extensors.
Should not feel lower back extending.
113
SWAN DIVE (ADVANCED)
Starting Position : Lying prone with hands under shoulders by chest and legs abducted to
shoulder width and laterally rotated.

Exercise

Inhale; lengthen body up off Exhale; rock forwards Inhale; rock backwards,
mat. reaching the arms out, palms lowering feet to mat and
up, letting legs lift up lifting upper body as high
as possible
Repeat 5 times, then…

Exhale; catch yourself with Inhale; stay Exhale; lower to mat.

hands

LESSON: To develop upper back and glute strength and improve hip extension. Must not feel
this in the lower back or neck. Teaches stability of the spine in an extended position.

114
SPINE STRETCH FORWARD (BEGINNER)
Starting Position : Sitting tall on sit bones, neutral spine, legs extended out on floor slightly
wider than shoulder width apart, feet flexed, hands resting on floor between legs.

Exercise

Inhale; get tall and lengthen Exhale; articulate spine from Inhale; remain ﬂexed and in
through spine top of head to create a c-curve and breathe into
c-curve, keeping pelvis back of ribcage
neutral Exhale; scoop abs in ﬁrmly
as you articulate up through
spine from bottom to top

Teaching Tips and Notes:

Variations
5. Sitting on pillow or step or with legs crossed – for those with tightness in the lower back,
hamstrings and/ or hip ﬂexors

6. Two breaths: Exhale; roll down. Inhale; roll up

7. Standing – peeling spine off wall, keep feet about 6 –12 inches from wall
8. Arms extended out in front – increases need for shoulder stabilization whilst in spinal ﬂexion,
making it more challenging

Inhale; prepare Exhale; ﬂex spine

LESSON:
Works the abs to ﬂex the spine. Stretches the entire spine with focus on the lumbar region
lifting up out of the pelvis.

115
OPEN LEG ROCKER (INTERMEDIATE)
Starting Position : Sitting tall with pelvis slightly posteriorly tilted but thoracic spine
lengthened. Legs extended in air, shoulder width apart, parallel and feet pointed, with
hands holding by ankles, feet or any part of the leg that can be held with legs extended.

Exercise

Inhale; prepare and grow tall Exhale; create a c-curve through spine and rock back,
rolling through the vertebrae on at a time to the top of
thoracic spine (not onto neck)

Inhale; rock back up along spine balancing just back of sit

bones (posterior tilt) and lengthen thoracic spine

Repeat 3 to 5 times

Teaching Tips and Notes:

Make sure not to roll onto neck.
Maintain abdominal control at all times – watch for anterior tilt while balancing
Spine must articulate. Be sure to come all the way up to extend the thoracic spine at the top

Variations

3. Bend knees – hold behind knees. Keep feet slightly higher than knees throughout. – For those
with tight hamstrings and /or weak quads

4. Bend knees just in balance position – allow legs to straighten during rock back and bend
during balance. – For those who need help to control the balance

5. Hold ankles or toes - for more of a challenge.

Do not stay rounded at top

of move. Body must straighten
up and chest should lift.
(see below – what NOT to do)

LESSON
Works on balance in a sitting position. Stretches hamstrings. Works abs, quads, and upper
back extensors

116
CORKSCREW (ADVANCED)
Starting Position : Lying supine with legs extended into the air, adducted and feet pointed.
Spine imprinted and arms by sides.

Exercise

Inhale; prepare Exhale; roll legs over head (just like rollover)

Inhale; stay
Exhale; roll down right side of the spine and circle both legs
counter-clockwise (like hip twist) and roll over head again,
rolling up left side of spine

Repeat 3 to 5 times each direction

Inhale; stay
Exhale; repeat rolling down
opposite side of spine
Teaching Tips and Notes:
Make sure that arms do not over work
Keep spine straight during roll down part – do not laterally ﬂex to either side.
Legs must stay straight and adducted at all times. Do not roll onto neck

LESSON
Works abs and obliques whilst training pelvic and lower back stability in both ﬂexion and
neutral positions.

117
NECK PULL (INTERMEDIATE)
Starting Position : Lying supine with legs extended, abducted shoulder width and feet
ﬂexed. Hands behind head, elbows to the sides.

Exercise

Inhale; lift head and shoulders Exhale; roll up to sitting

off ﬂoor creating a C-curve maintaining C-curve and
keeping elbows wide bringing head over thighs,
like spine stretch forward

Inhale; articulate spine up to Exhale; initiate from the pelvis tilting back and roll the
sitting, from tail to head spine down to the ﬂoor, keeping elbows wide and heels
reaching
Repeat 5 to 8 times

Teaching Tips and Notes:

Variations
2. Hands in double salute – for less of a challenge
3. Hinge back as far as possible before doing a posterior tilt of the pelvis to continue rolling
down – to add more challenge.

LESSON
Works abdominals to flex spine up off floor. Teaches shoulder stabilization and helps stretch
the lumbar spine and hip flexors.

118
JACKNIFE (INTERMEDIATE)
Starting Position : Lying supine with legs extended into air, adducted with feet pointed
maintaining scoop and spine imprinted. Arms are palms down, at sides.

Exercise

Inhale; peel spine off ﬂoor Exhale; keeping spine off

sending legs overhead and mat, extend legs at hip to
parallel to ﬂoor send feet toward ceiling

Inhale; stay and lengthen up

Exhale; roll down through spine trying to stop legs from
hinging at hips, stopping once tailbone is on the ﬂoor.
Repeat 4 to 6 times
Teaching Tips and Notes:
Avoid pressure on cervical spine
Try not to let shoulders come up off ﬂoor as spine rolls down
Watch for students who lose abdominal control and/or are using arms too much

Variations
2. Alternate breathing – for those who can’t sustain exhale long enough to roll all the way down.

Inhale; send feet over head; Exhale; reach feet to ceiling; Inhale; start to roll down
through thoracic spine;
Exhale; ﬁnish rolling down
through lumbar spine.

LESSON
Works the abdominals, glutes and stretches the hamstrings and spine.

119
CAN-CAN (INTERMEDIATE)
Starting Position : Lying supine with legs extended into the air, adducted and feet pointed.
Spine imprinted and arms out to sides, palms down.

Exercise

Inhale; bend knees to Exhale; extend both Inhale; return knees Exhale; extend both
chest legs to the right and to chest and pelvis to legs to the left and
allow left side of the floor allow right side of
pelvis to lift off floor pelvis to lift off floor
but remain imprinted but remain imprinted
in the spine in the spine
Repeat 3 to 5 times each side
Variations
1. Add spinal flexion on exhale to send legs over one shoulder and then over the other
shoulder.

2. Start sitting up resting on elbows. Add toes tapping the ﬂoor.

Inhale Exhale Inhale Exhale

LESSON
Works obliques and hip ﬂexors. Teaches pelvic lateral stability

120
WINDMILL (INTERMEDIATE)
Starting Position : Lying supine with legs extended into the air with legs adducted and feet
pointed. Spine imprinted and arms by sides palms down.

Exercise

Inhale; scissor legs to sides Exhale; rotate legs clockwise 90 degrees and then bring up
to starting position

Inhale; scissor legs to sides Exhale; rotate legs counter-clockwise 90 degrees and then
again bring up to starting position

Repeat 3 to 5 times in each direction, then…

Inhale; scissor legs Exhale; rotate legs Inhale; scissor legs Exhale; rotate legs
forward/back clockwise 180 degrees forward/back clockwise 180 degrees
and then bring up to and then bring up to
starting position starting position

Variations
1. Flex feet for the entire exercise
2. Flex feet for just the circling part, then point to pull legs together

LESSON
Opens the hip joints and improves hip stability.
Works the abs and hip ﬂexors and stretches hamstrings.

121
LEG CIRCLES (INTERMEDIATE)
Starting Position : Lying supine with legs extended into the air with legs adducted and feet
pointed. Spine imprinted and arms by sides palms down.

Exercise

Inhale; prepare Exhale; lower legs away from torso and abduct, Inhale; as legs ﬁnish
circling out to sides circling up towards
the start position
Repeat 5 times then change direction
Variations: Can be done in parallel, lateral or medial rotation

LESSON
Works the hip ﬂexors & abdominals whilst teaching pelvic stability and isolation of the femurs.

SAW (BEGINNER)
Starting Position : Sitting tall on sit bones, legs extended slightly wider than shoulder width
apart, feet ﬂexed. Arms extended out to sides, with palms forward.

Exercise

Inhale; rotate spine, keeping Exhale; curve body over leg

hips square extending front arm forward
as if to saw off pinky toe and
back arm medially rotated
and reaching back

Inhale; roll up through spine Exhale; rotate spine back to Inhale; turn the other way
staying rotated and laterally center
rotate back arm

122
Exhale; ﬂex upper body and Inhale; roll up to sitting Exhale; turn to face center
reach through arms
Repeat 3 to 5 times each side
Teaching Tips and Notes:
Watch for gripping in the hip ﬂexors and lower back
Make sure pelvis stays square during rotation (watch for feet moving)
Maintain abdominal contraction throughout

Variations
2. Sitting on a pillow or step or cross-legged – for those with tight lower back and hamstrings
and/or hip ﬂexors

2. Add three pulses during forward ﬂexion pressing further, further, furthest

LESSON
Works the abs to turn and ﬂex spine. Stretches the hamstrings and lower back.
Teaches shoulder stabilization and abdominal scoop while in ﬂexion.

123
SIDE KICK (BEGINNER)
Starting Position : Lying on side, bottom arm lengthened with head resting on arm. Top
hand on mat for balance. Hips stacked and legs hinged forward at hip for balance (45
degrees), top leg raised to hip height. Make space under waist to keep spine long and
straight.

Exercise

Inhale; ﬂex top foot and

hinge at hip bringing leg
forward and pulsing twice

Exhale; point foot as leg extends back behind the line

of the body.

Repeat 8 to 10 times and then switch sides

Teaching Tips and Notes:

Watch for too much lumbar extension and shoulder tensing
Keep abdominals scooped and ribs connected the whole time

Variations
1. Rest on bottom elbow to add slightly to balance challenge

2. Lift body up to elbow and maintain a double salute position –more challenging.

Exhale; lift top leg Inhale; kick forward Exhale; kick backward

LESSON
Works the abs as stabilizers. Stretches the hamstrings and hip ﬂexors. Works the glute
and quads.
124
SIDE LEG LIFT SERIES I (BEGINNER)
Starting Position : Side lying with hips stacked and pelvis neutral and legs extended and
parallel. Bottom arm lengthened with head resting on it and top hand on mat for balance.
Make space under the waist.

Exercise 1: TOP LEG LIFTS

Inhale; point foot, lengthen and lift the top leg, stabilizing pelvis

Exhale; ﬂex foot and lengthen top leg back down

Repeat 5 to 10 times
Teaching Tips and Notes: Use the abs to stabilize pelvis. Keep hips stacked even as leg lifts so
that abductors can work. Only take top leg up to a height where pelvis does not rotate
Maintain a parallel leg alignment throughout

Exercise 2: TOP LEG CIRCLES

Inhale; prepare Inhale; begin to circle leg

Exhale; lengthen and lift top leg to hip height, pointing foot Exhale; ﬁnish circle
Repeat 5 to 10 times, and then reverse directions for 5-10 times

Teaching Tips and Notes:

Work on stabilization with abs
Try not to rock whole body
Make circles different size and/or speed to accommodate difficulty levels
125
Exercise 3: STAGGERED LEG LIFTS

Inhale; lengthen and lift top leg to hip height, hold

Exhale; as bottom leg lifts to meet top leg, reach out of hips and press both legs down

Repeat 5 to 10 times
Teaching Tips and Notes:
Work on stabilization with abs
Pull bottom leg up enough so that the heels pull together using adductors

Exercise 4: BOTH LEGS LIFT

Inhale; prepare

Exhale; lengthen both legs together off ﬂoor

Inhale; lengthen both legs back down Repeat 5 to 10 times

Teaching Tips and Notes:

Make sure legs stay together. Watch that hips don’t roll back as legs lift
Keep ribs and abs connected

126
Exercise 5: BODY AND LEGS LIFT
Starting with top hand on top leg, reaching towards the toes

Inhale; prepare Exhale; lengthen both legs off Inhale; lengthen legs and
floor, and reach top arm body down to the floor
parallel to floor and down to
toes, bottom hand supporting
and reaching down, turn head
to look down legs

Repeat 5 to 10 times
Teaching Tips and Notes: Make sure hips don’t roll back during lift
Keep abs and ribs connected. Stabilize the shoulders.

Exercise 6: SIDE SCISSORS

Starting as in Exercise 4

Inhale; prepare Exhale; send top leg forward Inhale; to switch legs
as bottom leg goes back, Exhale; send bottom leg
creating a scissor effect forward as top leg goes back

Repeat 10 times on each leg.

LESSON
These exercises teach pelvic stabilization during lateral leg movement.
Works the abs, the gluteus medius and tensor fascia latae.

127
SIDE LEG LIFT SERIES II (INT./ADV.)
Starting Position : Side lying with legs extended out on mat at 45 degrees to torso, resting
on elbow with head in hand. Top hand rests on the ﬂoor in front of the body. Legs laterally
rotated and feet pointed.

Exercise 1: HIGH KICKS

Inhale; reach out and lift top Exhale; ﬂex foot and pull with the adductors to return the
leg up as high as possible, leg, pointing foot as it returns to hover just above the
at least to vertical, pointing bottom leg.
foot
Repeat 10 times
Exercise 2: DEVELOP/SIDE PASSÉ

Inhale; bend the knee into shoulder, sliding Exhale; using adductors, pull the leg down to
the toes along the medial line of the bottom meet the bottom leg, ﬂexing during the
leg and develop it to full extension pulling phase and then returning to the point
at the bottom
Repeat 3 times then switch…

Inhale; ﬂex foot and lift top leg straight up Exhale; point foot, bend knee and slide toes
bringing thigh as close to shoulder and ear down the medial line of the bottom leg until
as possible leg is fully extended
Repeat 3 times

128
Exercise 3: RONDE DE JAMBS

Inhale; swing top leg forward until perpendicular to the torso, then lift up to ceiling

Exhale; at top of move rotate the femur medially in the hip socket and reach leg behind
the line of the body circling it down towards bottom leg until in the start position
Repeat 3 times trying to open up the hip joint

Exercise 4: SIDE BICYCLE

Inhale; prepare by drawing Exhale; extend top leg forward then pull it around,
knee to chest as if pedaling a bicycle

Inhale; as knee bends

Repeat 3 times then change direction

129
Exercise 5: HOT POTATO

Inhale; touch ﬂoor in front of leg and Exhale; touch ﬂoor behind the leg and tap
tap twice twice
Repeat 10 times, keeping a fast rhythm and making sure to lift the top leg OVER the bottom
leg as if there was a pillow resting on it that had to be cleared.

Exercise 6: INNER THIGH LIFTS

NOTE: Top leg is bent with foot ﬂat on the ﬂoor in front of bottom leg and knee up to ceiling.

Inhale; prepare and lengthen out on mat

Exhale; reach out and lift bottom leg using
adductors Inhale; lower leg without hitting the mat

Repeat 10 times, then….

Exhale; lift leg up
Inhale; hold
Exhale; pulse leg up higher 10 times trying to go higher with each pulse
Inhale; hold at the highest position
Exhale; release leg to the mat

LESSON
Teaches pelvic stability while teaching leg isolation and opening hip joints.
Works abductors and adductors and abs and lats.

130
ADDUCTOR LIFT (INTERMEDIATE)
Starting Position : Sitting on the side of hip with legs spread hip width apart with top leg in
the air and the bottom leg resting on the ground. Legs laterally rotated and feet pointed.
One arm on the ﬂoor, one arm reaching up towards top foot.

Exercise

Inhale; prepare Exhale; lift bottom leg up to Inhale; lower leg and lightly
touch heels together with top tap the ﬂoor
foot

Repeat 10 times, and then switch to the other leg.

Variation

Hold top leg – for those who need a little extra help.

LESSON
Works adductors and hip ﬂexors and abs. teaches pelvic and spinal stability whilst
separating legs from pelvis.

131
SCISSORS IN THE AIR (ADVANCED)
Starting Position : Shoulder stand with arms supporting the lower back area. Legs extend-
ed to ceiling, adducted and parallel with feet pointed.

Exercise

Exhale; reach one leg into extension at hip, Inhale; brings legs together reaching up to
bringing other leg into ﬂexion, pulse twice ceiling

Repeat alternating sides 8 to 10 times

Teaching Tips and Notes:

Avoid pressure on the cervical spine.
Watch for legs rotating laterally and pelvis tilting anteriorly.
Focus on leg reaching away from body. Keep ribs and abs connected the whole time

Variation: Arc Barrel – hips on apex of barrel, pelvis posteriorly tilted and lower back pressed
onto barrel – for those who need to develop strength in abs and work on hip ﬂexor stretch

LESSON: Works hip ﬂexors and hip extensors and abs. Teaches body how to open front of hip
without moving other body parts.

132
BICYCLE IN THE AIR (ADVANCED)
Starting Position : Shoulder stand with arms supporting the lower back, legs extended to
ceiling adducted and parallel, with feet pointed

Exercise

Inhale; prepare Inhale; flex knee of extended leg and scoop toes towards
Exhale; reach one leg into floor, circling opposite leg over the top as bent legs comes
extension at hip and bring towards body
other leg into slight flexion

Repeat 8 to 10 times with each leg and then

reverse direction of bicycle movement

Exhale; extend both legs into

the scissor position

Teaching Tips and Notes:

Watch for pressure on cervical spine and too much lumbar extension
Keep ribs and abs connected. Maintain legs parallel throughout. Keep movement ﬂowing
Always have one leg straight and one leg bent at any one time (never both bent together)

Variations
Arc Barrel – hips on apex of barrel, pelvis posteriorly tilted and lower back pressed onto barrel
– for those who need to develop strength in abs and work on hip ﬂexor stretch

LESSON
Works hip ﬂexors and hip extensors and abs. Teaches body how to open front of hip without
moving other body parts.

133
SIDE PLANK (INT/ADVANCED)
Starting Position : Lying on side with bottom arm under shoulder and hand on ﬂoor. Legs
straight, adducted with feet ﬂexed.

Exercise 1: ELBOW

Inhale; slide scapula down Exhale; press into outside Inhale; stay
back engaging lats edge of bottom foot and arm, Exhale; lower body to the
squeezing buttocks and legs ﬂoor gently
Repeat 3 to 5 times, then…

Inhale; slide scapula down Exhale; press into outside Inhale; stay
back engaging lats edge of bottom foot and arm, Exhale; lift top leg
squeezing buttocks and legs Inhale; lower top leg
Repeat 5 times, then…

Exhale; lower body to the ﬂoor gently

Repeat on other leg

134
Exercise 2: HAND
Starting Position : Lying on side in a plank position with bottom arm under shoulder and
hand on ﬂoor. Legs straight, adducted with feet ﬂexed, legs stacked.

Inhale; lengthen body from Exhale; lift top leg Inhale; lower leg
head to toe
Repeat 5 times, then switch
LESSON
Builds strength in the lateral body muscles – lats, obliques, abductors, serratus anterior
etc. Teaches perfect posture on a diagonal line.

STAR (ADVANCED)
Starting Position : On side in a plank position with bottom arm under shoulder and hand
on ﬂoor. Legs straight, adducted with feet ﬂexed, legs stacked.

Exercise

Inhale; lift top leg and top Exhale; kick leg forward Inhale; return arm and leg
arm to form a star hinging at hip and ﬂexing to star
foot as top arms extends
by the ear

Exhale; extend at hip to take Inhale; return to star position Exhale; release arm and leg
top leg behind the line of the to start position
body and bend the knee into
Repeat 3 to 5 times then switch sides
an attitude arabesque, as top
arm extends by ear

LESSON: Teaches shoulder stabilization and hip stabilization. Works lats, obliques & glutes.

135
TEASER SERIES (INT/ADVANCED)
Starting Position : Lying supine with arms reaching above head and legs extended,
adducted, feet pointed.

Exercise 1: BASIC

Inhale; reach arms up as you roll spine and legs off ﬂoor and lift legs to form a V position,
and then lengthen arms up by ears

Exhale; roll down through

spine keeping arms by ears
and lowering legs to ﬂoor

Teaching Tips and Notes:

Keep shoulders stabilized when arms are by ears
Don’t lose abdominal contraction and scoop. As arms rise up make sure nothing else moves.
Make sure students roll through spine, both up and down, not ﬂop or jump

Exercise 2: LOWER LIFT LEGS

Inhale; reach arms to feet as Exhale; lower legs as much as Inhale; lift legs back up
you roll spine off ﬂoor lifting spinal imprint can be
into a V position, reaching maintained Repeat 5 times then . . .
arms forward Exhale; roll back onto ﬂoor

136
Exercise 3: LOWER LIFT ARMS

Inhale; reach arms to Exhale; lower arms so Inhale; raise arms by Exhale; lower arms
feet as you roll spine hands are beside ears or as high as Repeat 5 times, then
off ﬂoor lifting into a outer knees spinal position can
V position, then be maintained Inhale; raise arms
lengthen arms up by ears Exhale; roll back onto
ﬂoor

Exercise 4: LOWER LIFT ARMS & LEGS

Inhale; reach arms to Exhale; lower arms so Inhale; raise arms by Exhale; lower arms
feet as you roll spine hands are beside ears or as high as and raise legs
off ﬂoor lifting into a outer knees spinal position can Repeat 5 times, then
V position, then be maintained whilst
lengthen arms up by also lowering legs as Inhale; raise arms
ears far as lumbar imprint keeping legs where
can be maintained they are, then…
Exhale; roll back onto
ﬂoor
Exercise 5: HALF ROLL DOWN (ORIGINAL TEASER)

Inhale; reach arms to feet as Exhale; roll down half way Inhale; roll back up lift
you roll spine and legs off through spine keeping legs arms up
ﬂoor and lift legs to form a lifted, reaching arms forward Repeat 5 times, then
V position, and then lengthen Exhale; roll all the way down
arms up by ears

137
Exercise 6: KNEE BEND AND SPREAD

Inhale; reach arms to feet as Exhale; bend knees Inhale; straighten legs
you roll spine and legs off and tap toes to ﬂoor
ﬂoor and lift legs to form a
V position, don’t extend arms

Repeat 5 times, then

Exhale; roll down to mat

Exhale; open legs wide Inhale; close legs

Variation

Do not hold legs – for more of a balance challenge

138
Exercise 7: TWISTING

Inhale; reach arms to feet as Exhale; twist upper body Inhale; return to the center
you roll spine and legs off right
ﬂoor and lift legs to form a
V position, do not lengthen
arms up by ears

Repeat 3 times each way

then …
Exhale; twist upper body left Inhale; return to center

Exhale; as upper body Inhale; pull everything Exhale; twist upper Inhale; return to
twists to right send back to center body left and send center
both legs to the left both legs to the right
Repeat 3 times each way

Exercise 8: FIGURE 8’S

Inhale; reach arms to feet as you roll spine off ﬂoor and lift legs – don’t extend arms
Exhale; circle arms one way and legs the other way to make a ﬁgure 8 shape

Inhale; arms and legs are back at center (ready to switch direction)
Alternate sides and repeat in both directions 4 times, then…

Exhale; roll down through spine keeping arms by ears and lowering legs to ﬂoor

139
Teaser Variations
4. Sweep the arms by sides instead of bringing over the top – to facilitate rolling action
5. Lifting one leg only – to build strength for the two leg version

Inhale; raise arms Exhale; roll up lifting one leg

Inhale; raise arms Exhale; roll down

In 4 breaths – for any of the above variations and/or exercises – good to use as an
introduction to any speciﬁc teaser exercise

Inhale; raise arms to ceiling

Exhale; roll up to sitting as legs lift up

Inhale; raise arms to ceiling Exhale; roll all the way down

LESSON: Teaches spinal articulation and shoulder stabilization. Works the abs, obliques
and spinal extensors. Strengthens hip ﬂexors and quads, and lower back strengthens and
stretches during the motion.
140
BEATS (TO FRONT) (INTERMEDIATE)
Starting Position : Lying supine with arms by sides of body and palms of hands resting on
the ﬂoor. Legs extended, adducted and laterally rotated with feet pointed.

Exercise
Inhale; prepare
Exhale; lift legs off floor and maintain in the lowest position possible without losing the
imprint and flex upper body off floor (like advanced Hundred)

Inhale; open and close legs four times with feet pointed

Exhale; open and close legs four times with feet ﬂexed
Repeat 4 times, then…
Inhale; stay and reach through toes
Exhale; lower legs and body to ﬂoor

Teaching Tips and Notes:

Focus is on the closing of the legs using adductors.
Maintain lateral rotation throughout exercise.

LESSON
Works abs and adductors. Teaches coordination of foot movement and hip movement whilst
stabilizing low back and pelvis.

141
SWIMMING (INTERMEDIATE)
Starting Position : Lying prone, with arms extended shoulder width apart with palms down
and legs extended hip width apart. Legs laterally rotated and feet pointed. Neutral or
imprinted pelvis.

Exercise

Inhale; lengthen upper body, Exhale; for 5 counts, pulsing Inhale; for 5 counts continue
arms and legs off ﬂoor, arms and legs contra- pulsing
reaching from thoracic spine laterally
Repeat this breathing rhythm 4 times
Exhale; release body and legs to ﬂoor
Teaching Tips and Notes:
Beware of lumbar strain and over extension – maintain imprinted position
Keep abs scoop and ribs connected
Watch for students who hold their breath
Keep shoulders down – use lats.
Breathing like the hundred (staccato or smooth)

Variations
1. Kneeling with arms reaching to ceiling and pulsing, no legs – for kyphosis, tight pecs,
tight lats

2. Lying prone on raised mat, step or box with head and arms reaching out over front end –
for kyphosis, tight pecs, tight lats

LESSON
Works the back extensors, glutes, abs and upper mid back muscles. Teaches back and hip
extension. Prepare body to hold extended position long enough to do the Swimming exercise.

142
BEATS (TO BACK) (INTERMEDIATE)
Starting Position : Lying prone with arms bent and forehead resting on back of hands
stacked and resting on the ﬂoor. Legs extended, adducted and laterally rotated with feet
pointed.

Exercise
Inhale; prepare
Exhale; lift legs off ﬂoor extending at the hip maintaining abdominal connection so lower
back does not over work

Inhale; open and close legs four times with feet pointed

Exhale; open and close legs four times with feet ﬂexed

Repeat 4 times, then…

Inhale; stay and reach through toes
Exhale; lower legs to ﬂoor
Teaching Tips and Notes:
Focus is on the closing of the legs.
Maintain lateral rotation throughout exercise.

LESSON
Works glutes, abs and adductors. Teaches coordination of foot movement and hip movement
whilst stabilizing low back and pelvis.

143
CAT STRETCH (ALL LEVELS)
Starting Position : On all fours with neutral spine, hands under shoulders and knees under
hips.

Exercise

Inhale; prepare and lengthen Exhale; ﬂex spine from Inhale; lengthen spine
spine tailbone to head, breathing through neutral from head to
into the back ribs tail all the way to extension

Repeat 3 to 5 times

Teaching Tips and Notes:

Remember to keep shoulders stabilized – use lats
Use scooping of abs to initiate ﬂexion
Don’t over extend lumbar spine – no sway back
Try for more thoracic extension and lumbar ﬂexion

LESSON
Works the abs and upper mid back extensors to articulate the entire spine. Teaches awareness
of different aspects of the spine.

144
PULL FRONT (INTERMEDIATE)
Starting Position : Push up position. Body prone, in one line, supported on balls of feet and
palms of hands. Legs extended, adducted and parallel. Arms in extension under shoulders,
ﬁngers facing forward.

Exercise

Inhale; lift one leg by Exhale; ﬂex support foot and

extending leg at hip point gesture foot as body
moves back

Inhale; point support foot and Exhale; return both feet to flexed and position body in
flex gesture foot as body middle position and then lower foot to the floor
pulls forward
Repeat on the other leg and then repeat 3 times on each

Teaching Tips and Notes:

Watch for too much scapula adduction. Keep chest and shoulders broad
Make sure to keep pelvis at correct height – push up position – no sinking or lifting hips
Teach students to keep scoop and feel obliques working to avoid hip rotation when leg lifts
off ﬂoor

Variations

2. Lift left leg 3 times then repeat with the right leg. Builds strength for the actual exercise.

LESSON
Teaches torso stabilization. Works abs, shoulder stabilizers, glutes and quads. Strengthens
wrists and toes.

145
LEG PULL (ADVANCED)
Starting Position : Reverse push up position. Body supine supported on palms and feet
with body in one line. Legs extended and laterally rotated. Arms extended below shoulders
with ﬁngers facing feet or out to sides

Exercise

Inhale; prepare Exhale; lift hips up to reverse Inhale; lift one leg, reaching
plank leg up with pointed foot

Exhale; lower leg just above

the ﬂoor, ﬂexing foot.

Repeat lower lift 3 times, leaving foot pointed as you lower it for the third time
Repeat with other leg and complete the whole sequence 3 to 6 times each side

Teaching Tips and Notes:

Be careful with hyperextension of the knees – encourage students to use quads to lift knees
Press through soles of feet so that hamstrings and glutes are engaged
Keep chest open and shoulders down
Watch for lumbar over extension and hip under extension

Variations
1. Parallel alignment – to work medial hamstrings and lateral rotators
2. Alternate legs kicking 5 times each side – challenging balance and coordination
3. Prep – just lift leg and put it down repeat other leg. Repeat 3 to 6 times

LESSON
Works shoulder stabilizers, glute, hamstrings and hip ﬂexors. Abs are working to maintain
pelvic stabilization during leg movement.

146
HIP TWIST (INTERMEDIATE)
Starting Position : Sitting just behind sit bones supported by arms extended behind body
and legs extended up to ceiling ﬂexed at hip

Exercise

Inhale; prepare Exhale; circle both legs around to one side

Inhale; bring legs back to center

Repeat in other direction, then…Repeat complete exercise 3 to 5 times

Teaching Tips and Notes:

Avoid hip ﬂexors gripping. Scoop abs to stabilize pelvis. Watch for any anterior tilting of pelvis
during circles. Keep chest up and shoulders stabilized down

Variations
1. Resting on elbows – to facilitate lack of shoulder ﬂexibility, vulnerable wrists or
poor hip ﬂexor strength

LESSON
Works hip ﬂexors and abs to stabilize pelvis and lower back.

147
SIDE-WINDER (ADVANCED)
Starting Position : Sitting on side of hip with legs stacked and knees slightly bent. Hand on
ﬂoor for support with arms straight and other hands resting on legs.

Exercise

Inhale; prepare Inhale; turn head to look Exhale; lift up to plank again,
Exhale; press into hand and down body as spine flexes reaching top arm to the
feet and come to plank laterally to allow body to ceiling
position reaching top arm sink towards the floor and
vertically bottom calf to contact floor,
bringing top arm along side the body
Repeat 3 to 5 times then switch sides and repeat.

LESSON: Strength builder for the lats, serratus anterior, obliques and intercostals.
Works on lateral stabilization of torso in ﬂexion and neutral.

SIDE BODY TWIST (ADVANCED)

Starting Position : Side lying with arm and legs outstretched in alignment with the body.
Legs parallel, adducted and feet pointed. Top arm resting on top side of the body.

Exercise

Inhale; lift body into a side Exhale; rotate body to face

bend by laterally ﬂexing the legs as legs lift up to teaser
spine and picking both legs position, reaching top arm
up off the mat towards feet

Repeat 3 times then switch to

the other side
LESSON: Lateral stability is
developed as core strength
is challenged. Works obliques,
Inhale; come out of teaser Exhale; lower body down into abs and lats.
and control body back into start position
the side bend with feet off the mat
148
COORDINATION (ADVANCED)
Starting Position : Lying supine with legs in adducted in tabletop position and arms bent
at elbows with hands up in the air, palms facing feet, elbows pulled into sides of the body.
Spine imprinted.

Exercise

Inhale; prepare Inhale; straighten arms and Exhale; turn legs laterally and
Exhale; ﬂex upper body legs (maintain imprint) open then close
off ﬂoor

Inhale; turn legs parallel and Exhale; bend elbows Inhale; prepare
bend knees Stay ﬂexed and repeat Exhale; lower body to the mat
5 to 8 times, then…. and place feet down
Variation
Add three beats with legs on the open close part

LESSON
Teaches coordination of moving body parts independently.

149
BACKSTROKE (ADVANCED)
Starting Position : Lying supine with legs in adducted in tabletop position and arms bent
at elbows with hands in double salute on forehead. Spine ﬂexed up off ﬂoor with lumbar
spine imprinted.
Exercise

Inhale; prepare Exhale; reach arms and legs Inhale; open arms and legs
to the ceiling and fully out to the sides
extend them (10 o’clock and 2 o’clock)

Exhale; circle legs and arms down away from body into a Inhale; bend arms and legs
hundred position and reach down through toes and out to start position
through fingertips
Repeat 5 to 8 times, maintaining spinal flexion throughout
LESSON: Works abs and hip flexors. Challenges abdominals to maintain spinal alignment
during various limb positions.

CONTROL BALANCE (ADVANCED)

Starting Position : Lying supine in shoulder stand position with legs extended towards
ceiling, feet pointed, and legs adducted and parallel. Arms reaching overhead along mat,
shoulders stabilized.
Exercise
Exhale; flex at hip and lower one
leg towards ankle, trying to place
ankle in hand
Inhale; extend this leg back up to
ceiling at the same time flex other
hip bringing ankle to hand so legs
scissor past each other
Inhale; prepare Repeat 3 to 5 times with each leg
Teaching Tips and Notes: Avoid too much pressure on the cervical spine, try keeping shoulders
down with lats. Maintain tight abdominal control to keep spine flexed and hips up in the air.
Variations
1. Lower and lift one leg completely before other leg moves- for those having trouble balancing.
2. Use hands on floor – for those with poor abdominal control, but to facilitate the leg movement.
LESSON: Works abs to maintain body position during the challenge of weight shift due to leg
movement. Stretches spine and hamstrings.
150
SIDE KICK KNEELING (ADVANCED)
Starting Position : Kneeling side facing and supported on one arm and one knee. Top hand
behind head with elbow reaching and top leg reaching horizontally away from body

Exercise

Inhale; pulse top leg Exhale; extend at hip

forward twice ﬂexing reaching leg behind
foot, bringing leg body & pointing foot
perpendicular to
body if possible
Repeat 8 to 10 times and then switch legs
Teaching Tips and Notes:
Make sure body stays in alignment and pelvis does not tilt forward or back
Encourage students to lift out of supporting arm and leg
Don’t sink into supporting shoulder

Variations
1. Top hand by side or on hip

LESSON
Works glutes and abs whilst teaching hip and shoulder stability.

151
THE SEAL (BEGINNER)
Starting Position : Kneeling side facing and supported on one arm and one knee. Top hand
behind head with elbow reaching and top leg reaching horizontally away from body

Exercise

Inhale; keep spinal ﬂexion and roll back Exhale; keep shape in spine and legs and
through spine to just below neck, balance roll forward to balance in start position
and clap feet three times and clap feet three times

Repeat 8 to 10 times
Teaching Tips and Notes:
Roll through to upper thoracic only; don’t go onto neck or head
Maintain spinal ﬂexion, c-curve – use abs

Variations
1. No Clap – for beginners, still learning to control the abs and get the hang of the balance.
Add one clap at a time until you’re up to three.
2. Clap using hands instead of feet – for those with tight hips
3. Clap hands and feet – for a fun coordination challenge

LESSON
Works abs to maintain spinal ﬂexion. Stretches hips and lower back. Teaches coordination,
balance and isometric abdominal contraction.

152
SIDE BENDS (INTERMEDIATE)
Starting Position : Sitting on side of one hip with legs bent at side, top leg rotated laterally,
knee to ceiling and foot flat on floor in front of other foot. One arm resting on the floor for
support, the other resting on top of raised knee, palm up.

Exercise

Inhale; lift hips off floor up towards ceiling Exhale; lower down to start position with
to make a curved shape through torso control
with free arm reaching overhead, fingertips
towards the floor
Repeat 3 to 5 times then switch arms
Teaching Tips and Notes:
Be careful not to sink into shoulder or roll hips forward or back
Use legs and glutes by straightening them as soon as possible
Encourage students to use under side of waist to lift hips even higher – obliques

Variations
3. Four breaths –

Inhale; lengthen top arm to

ceiling
Inhale; lift to diagonal. Exhale; lift hips and curve over

Exhale; bend knees to lower torso to bring body back to diagonal. floor
4. Positioning of feet and supporting hand – for more challenge and/or for those who are
more flexible, move hands and/or feet closer to torso to increase lateral flexion

LESSON
Works legs, glutes, abs and lats. Teaches obliques to lift and bend spine laterally.

153
TWIST (ADVANCED)
Starting Position : Sitting on side of one hip with legs bent at side, top leg rotated laterally,
knee to ceiling and foot flat on floor in front of other foot. One arm resting on the floor for
support, the other resting on top of raised knee.

Exercise

Inhale; lift hips to ceiling Exhale; rotate torso so pelvis Inhale; rotate torso to face
making a diagonal line faces the ﬂoor and sweep front again, straightening
through body free arm around under into diagonal line
abdomen creating a c-curve
through spine. Drop head as
tail lefts up.

Exhale; rotate upper torso to Inhale; rotate back to face Exhale; lower hips to ﬂoor
face ceiling, opening chest front and lift pelvis into and release back into start
and extending free arm curved shape, as in side position
behind body bend, contracting obliques
under the waist

Repeat 4 to 6 times each side

Teaching Tips and Notes:

Be careful not to sink into shoulder, use lats to stabilize
Focus on keeping rib connection during rotations
Use obliques to emphasize side bend and control diagonal line

Variations
1. Position feet and/or supporting hand closer to torso for more challenge

LESSON
Works obliques and abs and teaches shoulder stabilization.

154
ROCKING (ADVANCED)
Starting Position : Lying prone with arms and legs bent towards body. Hold ankles with
palms facing inwards.

Exercise
Inhale; extend spine away from ﬂoor, press ankles into hands and lift thighs and chest off
the mat

Exhale; remain in this bow shape and rock forward so lower ribs contact mat

Inhale; rock back off ribs to hips

Repeat 8 to 10 times
Teaching Tips and Notes:
BEncourage students to lengthen spine before the extension to help relieve strain in lower back
Remember to keep abdominal contracted and ribs connected

Variations
1. Without rocking – simple extend into bow pose as a stretch but do not rock –
for those who need more stretching. Repeat lifting and lowering in the bow 8 to 10 times

LESSON: Stretches anterior spine and abs and hip ﬂexors. Not great for anyone with lower back
tightness/ pain.

CRAB (INTERMEDIATE)
Starting Position : Sitting behind sits bones with legs crossed and pulled into body. Holding
feet with hands, knees are pulled into shoulders and feet held in tightly.

Exercise

Inhale; roll backwards as far as possible Exhale; roll up to sitting and continue rolling
forward until head rests on the floor and
Repeat 5 to 8 times buttocks face up
LESSON
Challenges abs to maintain spinal flexion during the complete rolling motion.
Massages spine and knees and feet.
155
BOOMERANG (ADVANCED)
Starting Position : Sitting with spine flexed forward over legs that are extended, laterally
rotated, adducted and pointed, crossed at the ankle. Arms reaching to feet with backs of
hands to ankles

Exercise

Inhale; prepare Exhale; roll back Inhale; switch the legs

through spine reaching
legs above head and
parallel to ﬂoor

Exhale; roll forward Inhale; stay lifted in Exhale; maintain Inhale; circle arms up
through body to torso and reach arms torso shape and rock and out bringing them
come to a V position out and behind body, forward to lower legs forward over legs to
reaching arms palms facing each to ﬂoor starting position
towards feet other, arms straight

Repeat 4 to 6 times
Teaching Tips and Notes:
Watch for pressure on the cervical spine
Encourage students to maintain abdominal contraction
Shoulder must be stabilized throughout
Beware of slipping into anterior pelvic tilt in V position

Variations
1. Using hands on ﬂoor to give slight assistance throughout

LESSON
Works the abs, stretches the legs and spine, and works on balance.

156
PUSH UPS (INTERMEDIATE)
Starting Position : Standing tall with neutral spine and legs adducted and parallel.
Arms hanging by sides.

Exercise

Inhale; lengthen Exhale; ﬂex spine and articulate forward Inhale; take four walks
sliding hands down thighs to place hands forward on hands
on the ﬂoor, as if rolling down a wall

Exhale; get into push up position and stay strong Option

Inhale; pulse three breaths as arms bend more with each little breath towards ﬂoor Option

Exhale; extend arms back up to push up position Option

Repeat this push up move 3 times, then…

157
Inhale; walk hands back four Exhale; articulate through spine rolling up to standing
counts to legs, shifting
weight of hips above feet Repeat complete exercise 3 to 5 times
again

Teaching Tips and Notes:

1. Fingers facing forward, elbows reaching back along sides of body; arms shoulder width –
for more front deltoid and triceps work.
2. Fingers facing inward, making a diamond shape elbows reaching out – for more triceps work.
3. Perform the actual push up part on the knees
4. With plie and releve while standing. After push up and roll up test balance using inhale; bend
knees (plie), exhale; extend legs, inhale lift up to ball of the foot (releve), exhale lower heels
back to ﬂoor.

LESSON
Works abs, glutes, quads and chest/triceps/shoulders. Teaches articulation of spine and
stabilization of spine depending upon the section of the exercise. Involves upper body strength.

158
PUSH UP WITH ARABESQUE (ADVANCED)
Starting Position : Standing tall with neutral spine and one leg extended back into an
arabesque. Arms hanging by sides.

Exercise

Inhale; lengthen Exhale; roll down through spine as if rolling down the wall

Inhale; walk the hands out Exhale; position perfectly, Inhale; lower body by bending
into a push up position maintaining the arabesque the arms 3 pulse down
Exhale; press up in one
smooth move
Repeat 3 times, then…

Inhale; walk hands Exhale; roll body up the imaginary wall Inhale; growing tall as
back towards feet body ﬁnishes rolling up
Repeat entire sequence on the other leg then repeat 3 times on each leg

Variation
Only lift leg to arabesque during the:
1. push up OR
2. during the walk out - to ease the balance issue

LESSON
Works abs, glutes, quads and chest/triceps/shoulders. Teaches articulation of spine and
stabilization of spine depending upon the section of the exercise. Involves upper body
strength. Also works balance during arabesque.

159
ADVANCED MAT CHEAT SHEET
STRETCHES/PREPS/WARMUPS

1 Breathing 12 Elevation & Depression

2 Imprint Release 13 Arm Scissors

3 Hip Release 14 Arm Circles

4 Alternating Leg Raises 15 Chin Tucks

5 Supine Spinal Rotation 16 Mermaid

6 Hip Rolls 17 Mermaid with a Twist

7 Hip Rotations 18 Mermaid with Hip Lift

8 Ankle Exercise 19 Roll Down the Wall

9 Pregnant Cat 20 Hip Extension & Flexion

10 Cat Stretch 21 Running

11 Scapula Isolation 22 Standing Posture Check

160
THE EXERCISES
1. The Hundred 34. Adductor lift
2. Roll Up 35. Scissors in the air
3. Single Leg Circle 36. Bicycle in the air
4. Spine Twist 37. Side Plank – elbow & hand
5. Rolling like A Ball/Rock Around the Clock 38. Star Sidekick
6. Single Leg Stretch 39. Teaser Series (Basic, Lower Legs, Lift Arms,
7. Criss- Cross Arms & Legs, Original, Bend & Spread, twisting, Figure8)

8. Double Leg Stretch 40. Beats (to front)

9. Slow Double Leg Stretch 41. Swimming
10. Scissors 42. Beats (to back)
11. Double Leg Lower Lift 43. Cat stretch
12. Shoulder Bridge 44. Leg Pull front
13. Rollover 45. Leg pull
14. Heel Squeeze Prone 46. Hip twist
15. Single Leg Kick 47. Side winder
16. Double Leg Kick 48. Side Body twist
17. Breaststroke 49. Coordination
18. Shell Stretch 50. Backstroke
19. Swan Dive Preps 51. Control Balance
20. Swan Dive Rock and Catch 52. Side Kick Kneeling
21. Swan Dive 53. Seal
22. Spine Stretch Forward 54. Side Bend
23. Open Leg Rocker 55. Twist
24. Corkscrew 56. Rocking
25. Neck Pull 57. Crab
26. Jackknife 58. Boomerang
27. Can-Can 59. Push Ups
28. Windmill 60. Push Ups with Arabesque
29. Leg Circles
30. Saw
31. Sidekick
32. Side Leg Lift Series I (leg lift, circles, staggered, both legs, arms & legs, side scissors)
33. Side Leg Lift Series II (high kicks, develop/side passé, ronde de jambs, side bicycle, hot potato, inner thigh lifts)

Thank You ! “KEEP SCOOPING”

161

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Pilates On Mat - E Book

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Pilates On Mat - E Book

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CONTENTS

CHAPTER TOPIC NAME PG.NO.

CHAPTER 1 PILATES – A BRIEF HISTORY OF THE MAN 01

CHAPTER 2 PILATES PRINCIPLES 03

CHAPTER 3 WHAT IS PILATES? 06

CHAPTER 4 PILATES THOUGHTS AND PHILOSOPHIES 08

CHAPTER 5 PILATES POSTURE 09

CHAPTER 6 ANATOMY OF THE MID-SECTION 14

CHAPTER 7 PILATES BREATHING 21

CHAPTER 8 THE PILATES SCOOP 23

CHAPTER 9 NEUTRAL VS. IMPRINTED 25

CHAPTER 10 THE SECRET TO AUTHENTIC PILATES 28

CHAPTER 11 THE LANGUAGE OF PILATES 30

CHAPTER 12 PRE-PILATES PRINCIPLES & WARM UPS 32

CHAPTER 13 THE FOUNDATIONAT WORK PROGRAM 40

CHAPTER 14 HOW TO STRUCTURE A PILATES CLASS 89

ADVANCED (LEVEL 2) PILATES MAT PROGRAM 91

ADVANCED MAT CHEAT SHEET 160

References & Suggested Reading Author

PILATES IS NOT YOGA

WHAT CAN PILATES DO FOR ME?

Describing Pilates exercises can be exhausting. Sometimes it makes life simpler if we

• Flatten your Stomach;

STRETCH AND STRENGTHEN

PERFECT POSTURE 1 PERFECT POSTURE 2

An overly posterior curve in the thoracic spine often

An overly anterior curve of the lumbar spine associated

Lordosis can sometimes be combined with kyphosis.

THE BUILDING BLOCKS OF GOOD POSTURE

Imagine that the body is made up of a series of

ALWAYS BALANCE THE EXERCISES

ALWAYS INCLUDE SOME FLEXION, SOME EXTENSION AND

Location: Runs horizontally around the midsection from the

When it contracts: Upon contraction of this muscle the body

Why do we need this? This muscle is so important, not only

INTERNAL AND EXTERNAL OBLIQUES

Location: Running diagonally from ribcage to pelvis through

When they contract: Upon contraction the obliques can do

Why do we need these muscles? The obliques serve the

When it contracts: Contracting the serratus anterior will

Why do we need this muscle? Without the serratus anterior our

PELVIC FLOOR MUSCLES

Location: These muscles are so deep in the pelvic nether regions

LATISSIMUS DORSI TRAPEZIUS (LOWER FIBERS)

SUPRASPINATUS INFRASPINATUS TERES MINOR SUBSCAPULARIS

Location: A series of pairs of muscles lumped under one title

When this muscle contracts: When the lumbar multiﬁdus

GLUTEUS MAXIMUS GLUTEUS MEDIUS GLUTEUS MINIMUS

Why do we need these muscles? Adductors are important for one

DURING THE “SCOOP” WE FOCUS ON THE PELVIC FLOOR

Exercises to learn the scoop: Ab Curls and Pregnant Cat.

A) If the spine is allowed to stay in its most comfortable or

Teaching Tips and Notes:

Teaching Tips and Notes:

Make sure students do not

Exhale; lift right leg until Inhale; stay Inhale; stay

Teaching Tips and Notes:

Repeat on other side.

Teaching Tips and Notes:

Teaching Tips and Notes:

Teaching Tips and Notes:

Teaching Tips and Notes:

Variation 1: kneeling Variation 2: standing

Teaching Tips and Notes:

Repeat exercise 6-10 times

Teaching Tips and Notes:

Inhale; prepare by nodding Exhale; contract abdominals Inhale; remain in ﬂexion.

Exhale; release by rolling down

Inhale; prepare, lengthen

Exhale; contract abdominals and ﬂex spine up off mat at the

Inhale; start rolling back to Exhale; continue rolling down

Inhale; reach arms to ceiling

While circling the vertical leg-

Inhale; ﬂex knee into chest

Repeat 5 times, and then change directions for 5…

Repeat alternating sides 3 to 5 times