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  Classical pilates mat online workout:   the saw Classic pilates beginner exercises online
Free pilates exercises online
Pilates information
(1) Learning Pilates from other than a real live instructor is not easy, and does carry some slight risks. You should (in addition to these notes) attend a course of certified Pilates mat sessions. This is the safest way to learn, and it's also a lot of fun! (2) Please ensure that you are competent in "Pilates Contrology". (free pdf e-book).

Setup for Saw:
  • Inhale and sit tall on your sit bones with your back against an imaginary wall.
  • Legs slightly wider than your shoulders, knees pointing to the ceiling and heels lengthening away.
  • Arms straight out to the side, palms down, shoulder blades down.
Action for Saw.
  • Exhale, twist to the right, lower your back arm slightly.
  • Exhale further and look toward your back arm as you reach your little finger past your little toe.
  • Inhale to and scoop deeper as you roll back up then twist back to the midlineand return to the mid-line.
Classic Pilates Cueing:
  • Twist from the waist. Reach further, further, further!
  • Keep your C-curve as you reach!
(Classical Pilates Technique: The Saw, Scroll right>>>...)

Classical Pilates for Beginners:
The Saw

Level: Beginner, Repetitions: 3-6 each way.

Previous Exercise:
The Spine Stretch Forward-
The Spine Stretch Forward
(In the Classical Pilates mat sequence, The Spine Stretch Forward preceeds the Saw).
Next Exercise:
The Swan/Neck Roll
Classical Pilates Online: Saw
Bring your legs together and roll back down, then roll over...

  • Stretches the spine, chest and shoulder girdle in rotation.
  • Improves respiration.
Precision Points:
  • Anchor sit bones to mat! -Use your abdominals (powerhouse) to reach into the twist.
  • Lower your back arm and let the palm face the ceiling (the model to the left has her back arm too high).
  • Look back with your eyes, and bring your ear over your knee.
Modifications: Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!
  • Sore back or tight hamstrings, bend the knees slightly and ease forward only as far as is comfortable (even 2 inches is OK). Stay within your pain free, or minimal pain range.
  • Sore shoulders, let your back arm lower further.
Saw: Bent Knees.
Classical Pilates Technique: The Saw, © Bruce Thomson, EasyVigour Project