Sunday, January 27, 2013

Day 211- Teaser Starting and Staying in Table Top

This exercise is also a preparation for the classic version of the Pilates Teaser.  You might notice that there are a lot of teaser prep exercises.  That’s because the teaser is hard.

To do this exercise you will need a mat.  Start by lying on your back in a tabletop position.  Inhale as you reach your arms towards the ceiling and then exhale as you narrow your ribcage and lift your head, neck, and shoulders.  Continue exhaling as you finished rolling through your spine to a balanced seated position with your legs in tabletop and your fingertips reaching just past your knees.  At this point, inhale into the back of your ribcage and then exhale as your roll your spine back to the floor vertebra by vertebra.  Repeat 8-10 times.
 Things to think about
If you have osteoporosis, refer to the PilatesStudioHD on youtube.  We have an entire section of videos that are osteoporosis friendly.

The challenge to this exercise is to maintain the tabletop position.  As the abdominal work gets a little harder the likelihood that your legs will kick involuntarily is greater.  This is a clue that you haven’t found your deepest abdominals.  Try to sit tall and move each vertebra individually. 

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