| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | |
| Types: | Side Bend, Standing, Stretch |
| Anatomy: | Arms & Shoulders, Core, Lower Back, Neck |
| Chakras: | Base, Sacral Centre |
| Therapy: | Poor Posture |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Neutral spine. Standing posture. Direct right arm out to the side (slightly forward of the body) and overhead (on an inhale). On the exhale, flex the spine laterally to the left, maintaining the stability of the pelvis. Inhale, hold. Exhale, return to neutral and release the arm back down. Repeat on the other side.
Stretches sides of torso and spine. Stimulates abs.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- March 2023
- Kickstart easy
- 1 Beginers 20221003
- Ask Genie1
- 8 pamoka Classical Mat
- Ann Yoga
- mat warm up
- Class 3 Beg Gen
- 14 Beginers 20221107
- Class 3 seniors nov
- Zoom
- Beginners Mat
- Mat week 4 SLC
- Spectrum 19/1
- 36 pamoka Classical Mat
- Mini Ball core
- Ball and Circle
- Feb: 20-min Sacral Chakra (push-up circle)
- Feb: 10m Crown Chakra (half camel)
- Mini Ball coreDM
- Ask Genie 1
- march stretch 2023
- Private March thursday
- Janet Graves
- Pre/Post Natal Class
- Begginer Pilates
- Monday April 23
- Pre-Run Warm Up
- Ask Genie 1
- Slow Burn
- Mat Pilates - (FOAM ROLLER)
- Monday April 23
- Summer Seniors class 6
- 53 Mat Pilates - (FOAM ROLLER)
- 54 Mat Pilates - (FOAM ROLLER)
- Lengthen & Strengthen Full body practice
- Calming Practice
- Upper & Lower Body Mobiliser
- Pilates 10102023
- Ask Genie 5
- test 2
- 1/11/2023 Lesson
- Pilates Review Class (week 7)
- Full Body Pilates 1 (beginner)
- Pilates Review Class
- 20/11/2023 Lesson
- Beginners Full Body Pilates Sequence
- Ask Genie 4
- Christmas pilates
- Mat Pilates - (FOAM ROLLER 2)
- Foam Roller:Class 4
- Jan 2024
- Chair Day 2
- Pilates 2
- Pilates 3
- Mat Pilates - (FOAM ROLLER)
- Mat Pilates - (FOAM ROLLER)
- Mat Pilates - (FOAM ROLLER)
- Pilates 3
- Ask Genie 1
- Mat Beginners Week 1 A
- Calming Practice
- Pilates Victory College lesson 2 2024
- Mat Beginners Week 2 A
- Ask Genie 1
- Mat Beginners Week 2 B
- Ask Genie 1
- Beginners Example 1
- Assessment Routine
- Pilates Course
- Mat Beginners Week 3A
- Pilates Course
- Assessment Routine
- trening srreda
- Mat Exercises
- Mat pilates
- Freestyle Pilates Flow 1
- June lesson plan 2024
- Full Body Pilates 1 (beginner)
- Mat Beginners All Planes 2
- Full Body Pilates 5 (Beginners)
- Full Body Pilates 1 (beginner)
- Mat Exercises lesson plan to work on
- Calming Practice
- Beginners +3
- JT Session Plan
- Pilates session
- Pilates - Day 1
- Ask Genie 1
- May 2024 WARM UP - using theraband
- Pilates Flow
- Pilates 45 min A
- Pilates 45 B
- boucans lecon 4
- Summer 2024
- Danchi 1
- Standing Pilates Summer 2024
- Warm Up, Stretch
- September 2024 half term - WARM UP
- SJF
Standing Side Reach Pilates Matwork FAQs
“What Are The Teaching Directions For Standing Side Reach?”
Stand tall. Raise the right arm above the head. Stretch over to left. Repeat on the other side.
“What Are The Benefits Of Standing Side Reach?”
The big top three benefits are:
- Balance the entire body.
- Lengthen abdominal muscles, hips, and thigh muscles.
- Improve spine flexibility.
“What Are Intercostal Muscles And Why Is It Important To Stretch Them?”Â
Okay. Okay. I admit it. I’ve never had a student of mine say this. But I can live in hope. Perhaps one day a nurse, doctor or professional athlete will join my class and ask me a tricky anatomy question.
Side bends stretch the muscles between the ribs (the intercostal muscles). These muscles can get short and tight in daily life, due to time spent sitting and slouching.
Tight intercostals cause slouching.
And slouching will cause tension in your neck and shoulders to pile up.
“Can Side Stretches Help Free Up My Breathing?”Â
If you have tight intercostal muscles there’s a very good chance that your ribs don’t have a full range of motion. And that means your breathing will be restricted.
Stretching your intercostal will open up the ribcage and lungs, which will significantly improve your breathing capacity.
Side Bends can also help relieve respiratory conditions, such as colds, asthma, and allergies.
“Can Side Stretches Help Digestion?”Â
Yes. Side Bends stretch the abdominal muscles and digestive organs. This assists and regulates digestion, elimination, and metabolism.
“Why Are Side Stretches Good For Women Who Are Pregnant?”Â
Women who are pregnant can benefit from gentle Side Bends because they will help to create more space in the torso for the organs and the growing baby.



Yoga Lesson Planner
Pilates Lesson Planner