Boomerang

Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Arm Balance, Balance, Strengthen, Inversion, Hip Opener, Seated & Floor
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Hips, Lower Back, Middle Back, Neck
Chakras:	Solar Plexus Centre, Heart Centre, Throat Centre
Therapy:	Back Pain, Confidence Building, Indigestion, Sciatica, Leg Congestion, Varicose Veins
Drishti:	Up
Dosha:	Vata, Pitta

Sit tall. Extend legs. Right ankle crossed over left. Palms by hips. Lift both legs. Rollover to a 90-degree angle. Open and close legs, switching cross of ankles. Backs of arms press into the mat for stability. Roll down through spine without dropping legs to balance in Teaser with the arms parallel to legs. Clasp hands behind tailbone and, while abs are drawn in and close to thighs, maintain Teaser position as you lower legs to mat. Circle arms overhead. Bring hands to ankles. Roll to sitting position.

Strengthen abs. Stabilise hips. Massage spine.

Do an oblique twist at the top of the Teaser portion (reach across your body to the left, then back to the centre, and then to the right).

Neck injury. Spine Injury. Osteoporosis. Glaucoma.

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Boomerang Pilates Exercise

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Video: Boomerang How-to Video
Position: 29 of 34
Previous Position: Side Bend Exercise
Next Position: Seal Exercise
Also Known As: n/a
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen abdominals. Stabilise hips. Massage spine.
Precautions: Neck injury. Spine injury. Osteoporosis. Glaucoma.

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The superpower of the Boomerang Pilates mat exercise is MASSAGING THE SPINE. Why is massaging the spine such a great superpower to have?

I think this quote says it all...

"You're only as young as your spine."

If you feel old (lost range of motion in your back and keep discovering new aches and pains), the problem can almost certainly be traced to an inflexible spine.

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6 Teaching Steps For Boomerang Pilates Exercise

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Step 1: Sit
Sit tall. Extend legs. Right ankle crossed over left. Palms by hips.

Step 2: 90-Degrees
Raise both legs and roll over to a 90-degree angle. Open and close your legs. Switch legs so that your other ankle is on top.

Step 3: Teaser
Backs of arms press into the mat for stability. Roll down through the spine without dropping the legs to balance in the Teaser position with the arms parallel to the legs.

Step 4: Clasp
Clasp hands behind tailbone and, while abdominals are drawn in and close to thighs, maintain Teaser position as you lower legs to mat.

Step 5: Circle
Circle arms overhead and bring hands to ankles.

Step 6: Roll
Roll to a sitting position.

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4 Top Teaching Tips For Boomerang Pilates Exercise

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Tip 1: Go Slow
Perform each movement slowly and retain control throughout.

Tip 2: Stomach In
Pull your stomach in.

Tip 3: Hundred & Teaser
During the Boomerang exercise, you'll move through the Hundred and Teaser positions, so practice those exercises first.

Tip 4: Forward Fold
The Boomerang exercise finishes on a seated forward fold. To prepare for the forward fold, you can practice Spine Stretch, Neck Pull, and Saw to help increase the length of the hamstrings, calves, and back extensor muscles.

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4 Beginner Modifications For Boomerang Pilates Exercise

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Beginner Modification 1: Cancan
Cancan exercise

Beginner Modification 2: Bridge With Legs Up
Bridge with legs up exercise

Beginner Modification 3: Bridge With Legs Up Wall
Bridge with legs up a wall exercise

Beginner Modification 4: Bridge On Swiss Ball
Bridge on a Swiss ball exercise

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1 Advanced Modification For Boomerang Pilates Exercise

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Advanced Modification: Oblique Twist
Boomerang is considered the most challenging of the 34 exercises, so only advanced students need an "advanced modification". You could do an oblique twist at the top of the Teaser portion. To do that, reach across your body to the left, then back to the centre, and then to the right.

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