Balanced Body Duet Скачать руководство пользователя страница 12

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B. SIDE MERMAID

Starting Position

Lie on left side with ribs, hips and thigh nestled between rollers. Left hand
is extended out with palm flat on floor. Right arm is lengthened along right
sideline. Left leg is bent at 90 degrees for stability. Right leg extends at hip
height.

Movement Sequence

Inhale: Reach right hand towards right foot, and side bend to the right to lift

off the rollers.

Exhale: Continue to lift higher.

Inhale: Reach right arm to ceiling without losing the “height” of the side bend.

Exhale: Articulate spine to lower down.

Repeat other side.

Imagery

Nestle your body in between the rollers.
Use headrest on side of thigh or ribcage for extra cushioning.

1-800-PILATES | +1-916-388-2838

pilates.com | [email protected]

400-405 | 07.02.18

Содержание Duet

Страница 1: ...Duet Roller Assembly System PARTS LIST Duet headrest 1 Duet strap 1 Rubber feet 4 Foam rollers not included Contact Us 1 800 PILATES 1 916 388 2838 pilates com info pilates com 400 405 07 02 18...

Страница 2: ...t Use it to wipe clean each of the four recessed circles on the back side of the Duet headrest Let dry completely Apply one rubber foot to each recessed circle on the back of the headrest Press and ho...

Страница 3: ...your ribs towards your hips to lift upper body into abdominal curl Pour weight into your hips as your head lifts higher keeping them equally weighted Inhale Elongate the shape of your curl Exhale Twi...

Страница 4: ...h your spine Exhale Tilt your pelvis posteriorly and roll back towards your waistline Inhale Rotate your spine to the right and reach back with your right hand Exhale Roll Back along the right side of...

Страница 5: ...te length through your spine Exhale Tilt your pelvis posteriorly and roll back towards your waistline Inhale Exhale Continue to roll up Support spine between shoulders and feet Inhale Tilt your hips t...

Страница 6: ...ale Create length through your spine Exhale Extend your right hip to lift your leg up and off its roller Inhale Lengthen the lifted leg Exhale Lower the leg back to the roller Repeat other side Inhale...

Страница 7: ...upport the forehead in neutral position Movement Sequence Inhale Create length through your spine Exhale Extend your spine to lift your chest off the rollers Inhale Lift spine higher into extension Ex...

Страница 8: ...se headrest as a wedge to keep the two rollers separated Movement Sequence Inhale Create length through your spine Exhale Articulate your spine forward as if you were rolling away from a wall and up a...

Страница 9: ...pine to the right keeping your hips equally weighted Inhale Lengthen spine Exhale Flex your spine forward and reach your forward hand to the leg you are rotated toward Inhale Press thighs against roll...

Страница 10: ...dy Exhale Tilt pelvis posteriorly and roll back to the edge of your balance point Inhale Breathe into your back Exhale Engage your abdominals to bring you back to center Imagery Allow your tailbone to...

Страница 11: ...ance or behind head Left leg is bent at 90 degrees for stability Right leg is extended at hip height Movement Sequence Inhale Kick your right leg as far forward as you can without losing your balance...

Страница 12: ...Movement Sequence Inhale Reach right hand towards right foot and side bend to the right to lift off the rollers Exhale Continue to lift higher Inhale Reach right arm to ceiling without losing the heig...

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