Monday, December 10, 2012

Day 163- One Hundred Table Top with Toe Taps

This exercise adds the work of hip disassociation to the breath work of The Hundred
To do this exercise you will need a mat.  Start by lying on your back with your legs in a tabletop position.  Bring your arms above your shoulders with your palms facing the center.  Inhale to prepare and then exhale as you press your arms down by your side and lift your head, neck, and shoulders.  Then take five short inhales as you tap one toe to the ground and then tap the other toe to the ground.  Continue this exercise by taking five short exhales and during these exhales make two more toe taps.  Continue this movement patter for ten breaths and then finish the exercise by releasing your head, neck, and shoulders to the ground followed by each foot reaching the ground one at a time.
Things to think about
If you have osteoporosis this is not the best exercise for you, but feel free to visit The Pilates Studio’s weekly blog to find a multitude of bone building workouts
This exercise requires a lot of stability in the pelvis.  Not only does your core have to be strong enough to support the weight of your head, neck, and shoulders, it also has to have enough strength to support the asymmetrical movement of your legs while tapping your toes.  As you do this exercise think of the axial elongation you can find in the exercise.  With each tap of your toes, imagine that your spine is getting longer.

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