Opposition in Pilates and Yoga by Marie-Claire Prettyman

Author:Marie-Claire Prettyman
Language: eng
Format: epub
ISBN: 9781784522247
Publisher: Panoma Press

Side Lying Legs 5

(Advanced)

AIM: To strengthen the stabilizing muscles of the pelvis.

Opposition:

↑ UP:

Create a sense of length out through the crown of the head and out through the top leg.

↓ DOWN:

Draw the ribcage in toward the spine and stretch the bottom leg out along the floor.

Directions:

Lie on your side and straighten both legs to a 45 degree angle in front of you. Lift up your upper body and place both your hands behind your head. Keep your ribcage drawn in. Inhale to prepare; as you exhale, kick the top leg up and out with pointed toes, keeping the pelvis still and the leg directly over the bottom one. *Inhale to lower with control, as if you are squeezing through treacle.

Other considerations:

Keep the shoulders down and the neck long. Use your hands to create more length in the neck. Keep the ribcage drawn in toward the spine and the waistline long (optional: flex the foot as you lower).

*The more you stretch the leg out, the lower the kick and the longer the waistline.

Keep the knees straight.

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