Friday, February 1, 2013

Day 216- Full Teaser

This exercise is the classic Pilates Teaser.  It puts all of the elements that we have been working on together!  Happy February!
To do this exercise you will need a mat.  Start by lying on your back with your legs lengthened long beneath you.  Inhale as you raise your hands above your shoulders pointing your fingers towards the ceiling.  Exhale as you begin to reach your arms across the room, then continue to exhale as you narrow your ribcage and lift your head, neck, and shoulders.  Once your ribcage is pressed into the ground rock your pelvis towards your belly button so that your legs will float up into the air.  Continue rolling through your spine until your spine and your legs make a vee position.  Inhale at the top and then curl your spine towards the floor vertebra by vertebra.  Once your low spine connects to the floor lower your legs to the floor, and finally allow your head, neck, and shoulders to release to the floor.  Repeat 6-8 times.
Things to think about
If you have osteoporosis this is not the exercise for you, but you can always visit The Pilates Studio’s YouTube Channel to watch all of the osteoporosis friendly workouts.
It is very challenging to find the spine articulation in this exercise.  Be sure to press your ribcage into the ground first and then find your deep low abdominals to protect the back as you lift your legs.

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