Part 3 of Your Pilates Hiatus Workout

December 21 2008 by admin.

Transition: Come to hands and knees. Round your back into cat stretch, reverse to dog stretch by lifting your chin and swaying your back, and into cat stretch again.

Step 15a: Step the right foot forward between your hands, and the left foot back into a lunge (iliopsoas stretch!). Press the hips down and through the left heel, shoulders away from the ears, float the head and engage the pelvic floor.

Step 15b: Move the right hand inside your right foot, and open the right knee to stretch the inner hip.

Step 16: Put the right thigh down on the floor and draw your right foot toward your butt. Reach back for the foot/ankle/pant leg, or not. Keep the thigh down on the floor, not the knee joint. Put the foot back down being very careful of your knee.

Step 17a-b: Find a safe way to sit down. You may be able to roll over onto your right butt and down, or the transition may be more involved. Sit with the right leg bent in, left leg stretched open in half of a V. Stretch toward the left leg for an inner thigh stretch.

Step 17c: Open the right leg to complete the V. Stretch to both sides and the middle; feet pointed Read the rest of this entry »

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