Kneeling Side Reach
| Similar Pose Names: | Side Reach Kneeling |
|---|---|
| Category: | Matwork |
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Matwork |
| Types: | Arm Balance, Balance, Hip Opener, Seated & Floor, Side Bend, Strengthen |
| Anatomy: | Arms & Shoulders, Core, Hamstrings, Lower Back, Psoas, Wrists & Arms |
| Chakras: | Heart Centre, Sacral Centre, Solar Plexus Centre |
| Therapy: | Back Pain, Poor Posture |
| Drishti: | Tip Of Nose |
Take your bottom leg and wrap it around your hip. Open up the front of your hips. Place your hand on the floor, opening up across your chest. Feel the expansion across your shoulders. Exhale, and bring your elbow and leg toward each other. Inhale, open up, staying connected through your body. Look up towards your fingertips. Exhale, look down. Repeat 5 to 10 times. Change sides.
Strengthen the torso and glutes. Improve balance.
Knee injury.
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Kneeling Side Reach Pilates Exercise
Also Known As: Side Reach Kneeling
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen the torso and glutes. Improve balance.
Precautions: Knee injury.
Kneeling Side Reach Teaching Steps
A) Take your bottom leg and wrap it around your hip.
B) Open up the front of your hips.
C) Place your hand on the floor, opening up across your chest.
D) Feel the expansion across your shoulders.
E) Exhale, and bring your elbow and leg toward each other.
F) Inhale, open up, staying connected through your body.
G) Look up towards your fingertips.
H) Exhale, look down.
I) Repeat 5 to 10 times.
J) Change sides.
Kneeling Side Reach Benefits
Kneeling Side Reach is a pilates mat exercise that strengthens the torso and glutes. It improves balance. It targets the hip flexors, groin, hamstrings, lower back, obliques and outer thighs.
Main Muscle Targeted
Main Movement Type
Lateral flexion (movement of a body part to the side).
Teaching Tips
Tip 1: Cramp
If you have tight hips due to a lack of hip mobility, you might get muscle cramps. If that happens try a beginner modification such as the Kneeling Lunge pilates mat exercise.
Tip 2: Range
Only do a range of motion that feels good for your body.
Tip 3: Pain-relief
Say this to your students: “If you have shoulder and low back pain (from tight muscles) doing Side Bends is an absolute must.”
Beginner Modifications
Beginner Modification 1: Kneeling Lunge
Kneeling Lunge Pilates mat exercise
Beginner Modification 2: Side Kick Bicycle
Side Kick Bicycle Pilates mat exercise
Beginner Modification 3: Inner Thigh Circles
Inner Thigh Circles Pilates mat exercise
Beginner Modification 4: Side Bend Preparation
Side Bend Preparation pilates mat exercise
Beginner Modification 5: Side Plank On Knees
Side Plank On Knees Pilates mat exercise
Beginner Modification 5: Leg Pull Front
Leg Pull Front Pilates mat exercise
Advanced Modifications
Advanced Modification 1: Side Bend Arc
Side Bend On A Pilates Arc
Advanced Modification 2: Side Bend Arc
Side Bend Pilates mat exercise using a band
Advanced Modification 3: Side Plank
Side Plank Pilates mat exercise
Advanced Modification 4: Side Plank TRX
Side Plank Pilates TRX exercise
Advanced Modification 5: Kneeling Side Kicks
Kneeling Side Kicks Pilates mat exercise
