March 8th – happy Women’s Day! - brings us a stretch of the spine. This exercise is another one that seems so easy – and turns out to be quite challenging at least if we do it as Joe intended and thus reap its benefits.
Andrea Maida explains: “We now return to the stretching out of the entire system in a seated position, lengthening in both a Rounded and Tall position. I know, don’t forget about the Tall. It’s not easy to sit up tall. We are preparing for another massage of the entire system which will come next and take Roll Like a Ball to a whole new level.” (via pilatesandrea.com/on-the-or... ).
If you need to warm-up, do at least The Hundred. Then repeat this exercise 3 times.
Follow Joe’s instructions from the excerpt from Return to Life. Remember, according to John Steele, Joe encouraged his students to modify. Find out what works for your body today.
Instructions from Online Pilates Classes – with suggestions on how to make the exercise easier starting about 02:45: youtu.be/CoIZ9MVJ14s (note that since we didn’t do Criss-Cross, you can ignore the transition Lesley describes).
You can read more about the exercise and written instructions at the OPC page for it: onlinepilatesclasses.com/pi...
Another set of instructions from the Pilates Lesson Plan, including a video, are here: georgewatts.org/lesson-plan... (via pilateslessonplans.co.uk/fr... )
🤸🏻♀️
Standing variations for exercises 6-10: instagram.com/reel/CYUfi6Nh...
★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★★ ★ ★ ★ ★ ★ ★ ★ ★ ★
Photo from Return to Life as published by Presentation Dynamics. Photos are far better reproduced in the paperback published by the Pilates Method Alliance in 2010, which isn’t available electronically. (See this post for the title page: healthunlocked.com/strength... )
.
★ Our March MATness summary page: healthunlocked.com/strength... ★
