Movement · Pilates for Beginners
Finishing Stretch
Starting position
Standing with your feet hip width apart, knees are soft and not ‘locked’. The natural curves of the spine should be present, with your ears, shoulders, hips and ankles stacked on top of one another. Arms are to your sides, palms rotated toward the body.
Hold 30–45 sec
Breath, Slow, relaxed breathing
How to do it
Inhale: Lengthen the crown of the head away from the tailbone. Nod the chin gently and begin to roll down slowly, reaching the fingertips long to the toes.
Exhale: Bend the knees, engage abdominals, gently curl the pelvis forward and begin to articulate one vertebra at a time. Crown of the head is the last to come up, in line with the spine.
Repeat 2-3 times
Be mindful
- As you roll up, think of each vertebra moving independently.
- For tight hamstrings and back, knees can be slightly bent to achieve stability on the center of the sitz bones,
Finishing