Pre-Pilates: “Discover Alignment” – Pelvic Pushes

 

Foundations: “Discover Alignment” – “Pelvic Pushes”

 

What’s it good for?

🌟 Noticing part of the “Outer Core” that helps us stabilise our pelvis in the “up / down” direction (pelvis up-slip / down-slip).
🌟  Balancing – helps us to notice differences between the left and right sides of our bodies.
🌟 Learning to balance or improving balance in side lying exercises.
🌟 Becoming aware of your position for starting side lying exercises.

 

 

 

A quick “how to”…

Side Lying: find your alignment (ideal starting position) 

🌟  Lie on your side with your left elbow in the back corner of your mat and your spine along the back edge of the mat.
🌟  Press your head into your left hand and press your left hand into your head.  This will help to stabilise your neck by activating your shoulders.
🌟  Bring your right hand behind your head and interlace your fingers so that you have your left elbow on the mat and your right elbow is pointing towards the ceiling.
🌟  Bending at the hip, being careful not to bend along your spine, bring your feet toward the far corner of the mat.
🌟  Externally rotate your legs so that you have space between your feet but your heels are together.
🌟  This external rotation will lift up your heels of the mat and your left toes are supporting your legs.  Make sure that your toes are tucked under your feet.
🌟  This is your starting position … now reach your right leg away from you towards the wall opposite.
🌟  This will have the effect of pushing your right heel over your left one, will move the right hip bone away from your shoulder lengthing the right side of your torso.

Modification
🌟  If you find it difficult to balance while supporting your head in both hands, try placing your right hand in front of your torso to help with your balance.

Things to think about… 

Noticing

🌟  Feel the activation in your shoulders as you press your head into your hands and vice versa.
🌟  Feel the activation in your bottom as you squeeze your heels and inner thighs together.
🌟  As you move your upper leg out and back turn your attention to your breathing.  How does the sensation of breathing change between a “reached out” leg and in a relaed position?
🌟  Can you notice a space open up between your waist and the floor?  Imagine creating a little space for a mouse to crawl through!

Hints & Tips:

🌟  Although this is an “easy” exercise, becoming proficient at noticing everything can take time.  Be patient and kind to yourself, it’s not as easy as it sounds!  Pilates is something to practice, not “do”.

Any Questions?

Ask away – I love to help!  Click here for the Contact Page 🙂 – or leave a comment at the bottom of the post – see you there…

 

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