Thanks Order of the Pilates Exercises: Transitions on the Mat 6

Thanks Order of the Pilates Exercises: Transitions on the Mat 6

Welcome to Episode 6 of Transitions on the Mat.

We're about halfway through the Pilates Mat exercises.

Happy March MATness 2016! 

On the 23rd Day of Match MATness Joe Pilates gave to me...

Post Spine Twist into Jackknife

  • Lie back along the mat.
  • Use the handles on the mat if you have them (if not, arms are long at your sides).
  • Begin your Jackknife.

The Side Kick Series

If you are able, lower your legs all the way down to the mat to complete your Jackknife.

My preference is to start the Side Kicks Series with my right leg, so I will lie on my left side first.

  • Lie on your left side.
  • Line up your elbow, shoulder and hip along the edge of your mat.
  • Bring your feet onto the satellite box (or just beyond the front edge of your mat).
  • Begin your Side Kicks Series.
  • Roll onto your stomach to transition to the other side.
  • Repeat on your right side.

Teaser

  • Finish your Side Kicks Series.
  • Lie onto your back.
  • Center yourself top to bottom and side to side.
  • You are in the same position as the beginning of the workout pre – Hundred.
  • Begin your Teaser!

Hip Circles

A challenging variation of the Teaser, try not to get too bunched up about this one.

  • Come up for your final Teaser.
  • Bring your arms into position for the Hip Circles.
  • Complete your Hip Circles.
  • Return to your Teaser position and roll down to the mat to finish.

Enjoy this short vlog!

Missed an episode? No prob.

Thanks Order of the Pilates Exercises: Transitions on the Mat 5

Thanks Order of the Pilates Exercises: Transitions on the Mat 5

Welcome to Episode 5 of Transitions on the Mat!

In this episode we'll pick up with the dreaded High Scissors and High Bicycle

Post Neck Pull and into the High Scissors

  • If you've got the strap on your feet, take it off.
  • Lie back and lift yourself into position for the High Scissors.
  • Begin your High Scissors.

High Bicycle

  • Finish your High Scissors.
  • Begin your High Bicycle.

Shoulder Bridge

Here you've a few options. Use the transition that's most appropriate for your body.

I'm a big fan of all three.

1. One Leg and then the Other

  • Finish your High Bicycle.
  • Reach the last leg of your bicycle all the way down to the mat.
  • Bring your other leg down onto the mat and into position.
  • Adjust your hand position: fingers facing outward.
  • Begin your Shoulder Bridge.

2. Look Ma, 2 Legs!

  • Finish your High Bicycle.
  • Reach both legs up together and all the way down to the mat. Control please.
  • Adjust your hand position: fingers facing outward.
  • Begin your Shoulder Bridge.

3. Take your time, enjoy it.

  • Finish your High Bicycle.
  • Place your arms down along the mat.
  • Roll your back down with control.
  • Bring yourself into position for Shoulder Bridge.
  • Begin your Shoulder Bridge.

Post Shoulder Bridge into Spine Twist

  • Roll your back down with control.
  • Sit up into position.
  • Begin your Spine Twist.

Enjoy this short vlog!

Missed an episode? No prob.

Thanks Order of the Pilates Exercises: Transitions on the Mat 4

Thanks Order of the Pilates Exercises: Transitions on the Mat 4

Welcome to Episode 4 of Transitions on the Mat!

In this episode we'll pick up with the Saw.

Know where you're going and get there.

The transition from Saw to Swan requires you to change your position completely.

My favorite!

Romana Kryzanowska always emphasized a minimum of motion with regard to the crucial moments in between exercises.

Let economy and control guide this transition. Make your efficiency shine.

You know where you're going and you'll get there.

Post Saw and into the Swan

  • Finish your Saw.
  • Use your scoop and bring the legs together in front of you.
  • As economically as possible turn onto the stomach for the Swan.
  • Begin your Swan.
  • If you include Swan Dive, sit back onto your heels for a counter stretch afterwards.

A word about what I like to call a ‘counter stretch.'

Thanks Order of the Pilates Exercises: Transitions on the Mat 4

I am reluctant to consider this a rest position.

The counter stretch after Swan Dive and again later after Double Leg Kick is a special moment for you to lengthen the whole back – in particular the low back – after our 3 extension exercises: Swan Dive, Single Leg Kick and Double Leg Kick.

Years ago I found The Pilates Workout Journal from Pilates legend, Mari Winsor:

On the last page there are lists of exercises organized by level.

Thanks Order of the Pilates Exercises: Transitions on the Mat 4

Curiously, the list of exercises includes an exercise that was new to me.

“Little Piece of Heaven.”

Hey, that sounds like I may even enjoy it!

It's my assumption by its placement in the order that Mari's “little piece of heaven” is her name for our counter stretch.

So please, enjoy your moment of lengthening. It's reputedly a heavenly experience.

Single Leg Kick

  • Finish your counter stretch.
  • Come forward onto your forearms and into position for Single Leg Kick.
  • Begin your Single Leg Kick.

Double Leg Kick

  • Finish your Single Leg Kick.
  • Lie down on your stomach into position for Double Leg Kick.
  • Begin your Double Leg Kick.

Long Live the Counterstretch!

  • Sit back onto your heels and into the juicy counter stretch position.
  • Don't get lost there…

Thigh Stretch

  • Keep your same position on the mat and come up onto the knees.
  • Take a pole if you've got one.
  • Begin your Thigh Stretch.

Post Thigh Stretch and into the Neck Pull

Here we are again in ‘know-where-you're-going-and-get-there‘ land…

  • Finish your Thigh Stretch and lose the pole.
  • As efficiently as you can turn over and onto your back for Neck Pull.
  • If you've got a strap, by all means put it on!
  • Begin your Neck Pull.

Enjoy this short vlog!

Missed an episode? No prob.

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