Zig Zags Sitting

Similar Pose Names:	Zig Zag Sitting,Zig Zags Seated, Seated Zig Zags,Zig Zag
Category:	Matwork
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Pilates Lesson Planner

Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Seated, Seated & Floor, Stretch
Anatomy:	Hamstrings, Hips, Psoas
Chakras:	Base, Sacral Centre, Solar Plexus Centre
Therapy:	Leg Congestion, Poor Posture, Varicose Veins
Drishti:	Tip Of Nose
Dosha:	Kapha, Pitta, Vata

Sit upright with your legs lengthened out in front of you. Straighten your arms behind you, placing your palms flat on the floor. Widen your legs slightly further than hip-width, flex your feet off the ground and bend your knees, bringing your legs in towards your body. Exhale, and straighten your legs by sliding your heels along the floor. Keep your spine stable, and your feet turned out and flexed off the floor. Inhale while keeping your legs straight, and roll your legs inwards from the hips. Exhale, maintain the turned-in position of your legs and bend your knees by sliding your heels along the floor. Inhale as you turn your legs out again, keeping your legs bent.

Spinal articulation. Strengthens hip extensors.

A) Place a folded blanket (or Yoga bolster) under your knees. B) Sit on a folded blanket or a Yoga block.

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How To Teach Zig Zag Sitting Pilates Exercise

Also Known As: Zig Zag Seated. Seated Zig Zag
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthens hip extensors.
Precautions: Back injury.

6 Teaching Steps For Zig Zag Sitting Pilates Exercise

Step 1: Sit Upright
Sit upright with your legs lengthened out in front of you. Straighten your arms behind you, placing your palms flat on the floor.

Step 2: Legs In
Widen your legs slightly further than hip-width apart, flex your feet off the ground and bend your knees, bringing your legs in towards your body.

Step 3: Stable Spine
Exhale, and straighten your legs by sliding your heels along the floor. Keep your spine stable, and your feet turned out and flexed off the floor.

Step 4: Roll Legs
Inhale whilst keeping your legs straight, and roll your legs inwards from the hips.

Step 5: Slide Heels
Exhale as you maintain the turned-in position of your legs and bend your knees by sliding your heels along the floor. Inhale as you turn your legs out again, keeping your legs bent.

Step 6: Repeat
Repeat.

3 Beginner Modifications For Zig Zag Sitting Pilates Exercise

Beginner Modification 1: Bent Knees
Bend your knees to reduce pressure on your back

Beginner Modification 2: Folded Blanket I
Place a folded blanket (or Yoga bolster) under your knees.

Beginner Modification 3: Folded Blanket II
Sit on a folded blanket or a Yoga block.

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…

Zig Zags Sitting

How To Teach Zig Zag Sitting Pilates Exercise

6 Teaching Steps For Zig Zag Sitting Pilates Exercise

3 Beginner Modifications For Zig Zag Sitting Pilates Exercise

Free Joseph Pilates Lesson Plan

The 34 Joseph Pilates Exercises

Video

Follow Up Poses

Rocker With Open...

Double Leg Stretch

Neck Pull

One Leg Kick

Saw

Scissors

Spine Twist

Swan Dive

Cork Screw

Preparation Poses

One Leg Circles

One Leg Stretch

Counter Poses

Extended Child