(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 The One Leg Teaser:
Action for The One Leg Teaser.
- Sit tall with knees at a 45 degree angle and inner thighs glued together.
- Straighten one knee, and reach the arms long beside your ears.
Your back forms a gentle C-curve.
Inhale and reach your arms to your feet.
- Exhale to roll down
- Just as your head approaches the mat, extend your arms behind you, and immediately
- Inhale to roll up: Reach for your knee, your toe, then the sky.
(Classical Pilates Technique: The Side Kick Series: The One Leg Teaser , Scroll right>>>...)
Classical Pilates for Beginners:
The One Leg Teaser
Level: Beginner, Repetitions: 3-4 each leg.
Side Kick Series
(In classical Pilates Exercise, the Side Kick Series preceeds the The One Leg Teaser).
Roll over onto your stomach, reach your arms long in front...
Classic Pilates Cueing:
- Roll down, exhale up!
- Reach for knees, toes, the sky!
- Make it smooth!
- Works the abs, back muscles and gluteus maximus.
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!
- Use your powerhouse to come up smoothly (don't jerk).
- Keep the extended toes absolutely still, at eye level.
- The bottomn foot stays anchored to the mat..
- Lower back problems - grasp behind the thighs and roll back a small distance.
Classical Pilates Technique: The Side Kick Series: The One Leg Teaser , © Bruce Thomson, EasyVigour Project