Side Bend Prep
| Similar Pose Names: | preparation side bend |
|---|---|
| Category: | Matwork |
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Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Matwork |
| Types: | Arm Balance, Balance, Seated & Floor, Side Bend, Strengthen |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Psoas, Wrists & Arms |
| Chakras: | Base, Solar Plexus Centre |
| Therapy: | Leg Congestion, Varicose Veins |
| Drishti: | Side |
| Dosha: | Pitta |
Start on your side, resting your elbow directly underneath your shoulder. Bend knees to 90 degrees. Lift your ribcage. Hips and knees are stacked. The neck is long and aligned with the rest of your spine. Inhale, to prepare. Exhale, lift hip and pelvis from the mat. Float your top arm to the ceiling. Return to start. Repeat.
Abdominal strength. Shoulder stabilisation.
A) When in Side Bend, raise the top leg towards the ceiling. B) Side bend using a band. C) Baby Side Bend (don't raise your legs off the mat).
Shoulder or neck tightness.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
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Side Bend Pilates Exercise
Position: 28 of 34
Previous Position: n/a
Next Position: Boomerang
Also Known As:
Category: Pilates Matwork
Level: Advanced
Benefits: Abdominal strength. Shoulder stabilisation.
Precautions: Shoulder or neck tightness.
Teaching Steps:
A) Sit sideways with legs bent to one side. Top foot in front of the bottom foot (or stacked one on the other).
B) Place supporting hand in line with seated hip a few inches in front of the shoulder.
C) Press into supporting hand, straighten legs to lift pelvis away from the mat, making rainbow shape with the body.
Quick Teaching Tips:
Tip 1: Head
Keep your head in line with your spine.
Tip 2: Mirror
A mirror is helpful. It’s very easy for gravity to take over and to fall into cervical lateral flexion which you want to avoid.
Tip 3: Rib-Hip Connection
Maintain your rib-hip connection or keep the imaginary springs between your ribs and hips on even tension. This cue is important especially as the upper-most arm becomes involved – there is a tendency for spinal extension – the idea is to maintain good abdominal activation throughout and a neutral spine.
Beginner Modification
Side Bend Prep: Start on your side, resting your elbow directly underneath your shoulder. Bend knees to 90 degrees. Lift your ribcage. Hips and knees are stacked. The neck is long and aligned with the rest of your spine. Inhale, to prepare. Exhale, lift hip and pelvis from the mat. Float your top arm to the ceiling. Return to start. Repeat.
Baby Side Bend: Don’t raise your legs off the mat.
Advanced Modification
Leg Raise: When you’re in the Side Bend, raise the top leg towards the ceiling.
Side Bend Using A Band: Side bend using a band.
Side Crunch Twist On A Swiss Ball: Side Crunch Twist On A Swiss Ball.
Side Toe Touch With Mini Ball: Side Toe Touch With Mini Ball.
Side Sit Up On Cadillac: Side Sit Up On Cadillac.
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
