The Teaser! On March 21, we’ve arrived at the 22nd exercises in the mat series, which appears to symbolize Pilates! And, of course, it’s another one that is similar to a yoga pose...
Of course this has become a series again (thanks, Romana!), though Joe’s original didn’t include these (even more challenging) variations. Feel free to skip them! Lesley Logan shows these in the OPC video. The variation that Andrea Maida shows in the video below is Joe's original (so I put her video first 😉).
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Andrea Maida writes about today’s exercise and its companion we’ll try to tackle tomorrow:
“Lower Body? Check.
Remember way back at the top of the workout from the Roll up to the Spine Stretch and Rocker with Open Legs when we lengthened the Upper Body primarily? Good.
Let’s put it together with the lower body skills you learned in all the exercises thus far.
It’s the Teaser and it’s most infamous variation, The Hip Twist (Hip Circles). Basically these 2 exercises are a lengthening and stretching of the entire system, including a challenging spin at the end. Another shot at multitasking and a concept prevalent (relentless) throughout the Pilates system: Something anchoring combined with something else moving.
Not the first or last time this is gonna cross our paths, why aren’t we used to it by now?” (via pilatesandrea.com/on-the-or... )
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As always, if you need to warm-up, do at least The Hundred, maybe all of the previous 21 exercises. Then repeat this exercise 3 times.
Follow Joe’s instructions from the excerpt from Return to Life. And make sure to modify to ensure your body gets what you need today.
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Andrea Maida shows a variation here, which turns out to be Joe's original (see comments under the video)! Instructions start at about 2 minutes in...
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Instructions from Online Pilates Classes – with suggestions on how to make the exercise easier starting at about 02:15 (see also the prep video below):
You can read more about the exercise and written instructions at the OPC page for it: onlinepilatesclasses.com/pi...
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Teaser prep using a wall:
youtube.com/watch?v=ecFbonO...
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Another set of instructions from the Pilates Lesson Plan, including a video and modification suggestions, are here: georgewatts.org/lesson-plan... (and pilateslessonplans.co.uk/fr... )
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Standing variations for exercises 21-25 by RAD Pilates: instagram.com/reel/CaLDxysh...
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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... ★
