March MATness Day 11: The Saw

[ChannelRunner2]

Back to simple and not easy! We’re twisting our spine again while trying to maintain the length and roundness of our upper body. And, as Pilates is a full body exercise form, we also use our legs to keep our lower body anchored and (relatively) still.

From Andrea Maida who sees The Saw as a pair with the Cork Screw from yesterday: “These 2 exercises I combine as they are the same exercise for both the lower and upper body. Stretching the back of the body in a new way, along the sides and with rotation. In a sense I feel that every exercise up to and including the Saw is warming up, stretching out and preparing the back of the body for the next 3 extension exercises. Soon the back must fight to keep it’s length and integrity while it’s made to do some hard work.” (via pilatesandrea.com/on-the-or... ).

If you need to warm-up, do at least The Hundred. Then repeat this exercise 3 times each side.

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 at about 03:10: youtu.be/hxvWihO3ocg(Not working as expected?)

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 11-15: instagram.com/reel/CYri3yEB...

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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... )

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★ Our March MATness summary page: healthunlocked.com/strength... ★

[CBDB Administrator Graduate Gold]

I’m way behind, but did day 9-11 today. I think I’ve done day 9 (rocker) now 3 or 4 times, but can’t quite remember.

I liked these 3 ones, as they are easier on the core! I especially like the rocker )day 9) , although it’s easier when using a yoga belt. But one can really experiment with the poses with the help of the videos.

[TheTabbyCat Graduate in reply to CBDB]

You may be way behind CBDB but you're doing better than me, I'm just enjoying being a spectator this year

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

Your time may come .. in time … 🧘🏾‍♀️😀🤣

[ChannelRunner2 in reply to CBDB]

Well, the reason for the summary post is to be able to catch up - whether that's this month or next or maybe even next year 😉

[CBDB Administrator Graduate Gold in reply to ChannelRunner2]

😀👍🏽