Thanks Order of the Pilates Exercises: Transitions on the Mat 3

Thanks Order of the Pilates Exercises: Transitions on the Mat 3

Welcome to Episode 3 of Transitions on the Mat!

In this episode we'll pick up with Spine Stretch Forward.

Post Series of 5 and into Spine Stretch Forward

  • Sit up after Criss Cross.
  • Begin your Spine Stretch.

Post Spine Stretch and into Open Leg Rocker

I'm a big advocate of getting into this exercise with straight legs.

Yes, you can begin with bent legs first to work on the balance of the position if you must. But more often than not one can go directly to the straight leg version in the following manner:

  • Pull the stomach in and curl backward until the weight of the upper body and lower body equalize. Your legs will begin to lift off the mat as you lower your upper body away from them.

(Don't worry about how far back you are going with your upper body for now. Also don't feel you need to be in a hurry to get into your position for Open Leg Rocker.)

  • Pull the stomach in and reach the legs out and upward into your hands (As though you would lift up the legs in the Teaser 3).
  • Keeping straight legs will put you immediately into the most advantageous balance for the Open Leg Rocker. Your legs will be supported by your center.
  • Begin your Open Leg Rocker.

Post Open Leg Rocker and into Corkscrew

And now for one of my favorites of what I call an ‘Embellishment Transition.'

Here you've got a few fun/challenging options to add: additional balancing, a closed-leg verision of Open Leg Rocker, as well as the ultimate version done with heels reaching skyward and holding onto your toes.

You may choose to include any or all of the following 'embellishments.'

  • Finish your Open Leg Rocker (the standard version).
  • Hold the balance and slowly bring the legs together.
  • Slowly open the legs continuing your balance.
  • Repeat 3-5x.
  • Keep legs together holding the ankles. Roll back 3-5x in this “closed rocker” position.
  • Hold the balance and reach heels away and hold your toes.
  • Roll back in this ultimate position 3-5x.
  • Finish in the balance and let go of the toes holding your Teaser position.
  • Control your descent to the mat.
  • Reach for the handles (if you've got them) or place arms by your side for the Corkscrew.
  • Begin your Corkscrew.

Post Corkscrew and into the Saw

  • Finish your Corkscrew.
  • Roll down the center and sit up into your Saw position.
  • Begin your Saw.

Enjoy this short vlog!

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Comments

  1. Barbara Bitner says

    These are so wonderful, Andrea – thank you for your clear, concise cuing and your excellent form. I may never be able to do all you do, but I’m hoping by the time I’m 80 I’ll be doing the teaser with your ease!

    • Hi Barbara 🙂

      Thank you so much for reading and watching this Mat transtitions series – so glad you are finding it to be helpful. Please know we all have those exercises that are on the 5-10 year plan. Keep up the good work!

  2. Embellishment transition 🙂 I’ve been noticing…placement of the body on the mat is really important! No scootchin’! It’s great to see the focus on the transition and not the actual exercise you know? Suddenly there is something new to obsess about and that’s refreshing 🙂 Thanks much for sharing!

    • Hey there –
      Yes, sometimes I find that I have traveled a bit in my Open Leg Rocker extravaganza and need to reposition myself to be in place for Corkscrew. It’s still a work in progress for me. And yes, welcome to my personal exercise embellishment transition of the Open Leg Rocker. I loooooove this one!! Looking forward to seeing you later this week… xo

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