Pilates Fusion by Shirley Archer

Author:Shirley Archer
Language: eng
Format: epub
Publisher: Chronicle Books LLC
Published: 2004-10-07T16:00:00+00:00

Crisscross

1 Lie on your back in Base Position (page 33) with knees bent ninety degrees, feet flat on the ground; fingertips are held behind head, elbows are out wide, and shoulders are relaxed.

2 Exhale as you lift one, then the other knee above hip joints at ninety degrees. Inhale. Exhale as you rotate upper body to the left lifting your right shoulder toward your left knee, as you draw your left knee in and extend your right leg at a forty-five-degree angle.

3 Pull in your abdominal muscles to stabilize your pelvis. Avoid pulling your neck. Inhale and exhale as you switch legs, rotating each shoulder toward the opposite knee and maintaining the lift in upper body. Inhale as you switch twice; then exhale as you switch twice.

4 Repeat for 5 to 10 breath cycles (one inhalation and one exhalation equal one breath cycle), moving smoothly and rhythmically.

5 To finish, hug both knees to your chest and lower your upper body.

Variation

• If you cannot keep your pelvis still, place both feet on the ground with knees bent ninety degrees. Exhale as you rotate one shoulder toward the opposite knee. Inhale as you roll down through center. Continue, alternating sides, for 5 to 10 repetitions.

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