Movement · Sideline Series
Mermaid
The Work · Move 12 of 19
Why this one
The classic Pilates side stretch — a long, open reach over the head that lengthens the entire side of the waist and ribs.
6 sets
Breath — Inhale to reach the arm up · Exhale to bend to the side
How to do it
Sit with both legs folded to one side. Plant one hand on the floor and reach the other arm up and over your head, curving into a long side bend. Return, and repeat to the other side.
Keep in mind
Reach up and out — create space between the ribs and hip. Keep both sitting bones heavy.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →