Rocker With Open Legs

Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Forward Bend, Strengthen, Stretch, Inversion, Seated & Floor, Supine
Anatomy:	Core, Hips, Lower Back, Middle Back, Neck, Upper Back
Chakras:	Base, Sacral Centre
Therapy:	Poor Posture
Drishti:	Tip Of Nose
Dosha:	Pitta, Kapha

Balance on sit bones. Knees bent. Grasp hands around ankles. Straighten one leg then the other into a V (legs are shoulder-width apart or wider). Tip pubic bone towards the nose to initiate rock back to shoulder blades and rock back to start position.

Stimulates and massages the spine. Strengthens abdominal muscles. Improves posture and balance.

Back injury.

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How To Teach Rocker With Open Legs Pilates Exercise

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Position: 9 of 34
Previous Position: Spine Stretch
Next Position: Cork Screw
Also Known As:
Category: Pilates Matwork
Level: Intermediate
Benefits: Stimulates and massages the spine.
Precautions: Back injury.

6 Teaching Steps For Rocker With Open Legs Pilates Exercise

Step 1: Balance
Balance on sit bones.

Step 2: Knees
Knees bent.

Step 3: Ankles
Grasp hands around ankles.

Step 4: V Shape
Straighten one leg and then the other into a V (legs are shoulder-width apart or wider).

Step 5: Rocking
Tip pubic bone towards the nose to initiate rock back to shoulder blades.

Step 6: Finish
Rock back to the start position.

4 Top Teaching Tips For Rocker With Open Legs Pilates Exercise

Tip 1: Deep Scoop
Form a deep scoop (pull your navel in toward your spine) in your abdominals throughout the exercise. Imagine that you're zipping up a tight pair of pants or sucking in your gut. The reason to "scoop" is to stabilize your back (which prevents putting too much pressure on the spine).

Tip 2: C-curve
Stay in the C-curve when rolling (head and neck stay off the mat).

Tip 3: Steady Pelvis
Keep the pelvis still when returning to the start position. Focus on the deep scoop to help keep you balanced.

Tip 4:Neck
Never roll onto your neck!

6 Modifications For Rocker With Open Legs Pilates Exercise: Infographic

4 Beginner Modifications For Rocker With Open Legs Pilates Exercise

Beginner Modification 1:Knees Bent
Begin with your knees bent. As you roll back, straighten the legs. When returning back up, bend the knees again.

Beginner Modification 2: Rocking & Rolling
Rocking And Rolling Exercise

Beginner Modification 3: Hands
Place your hands closer to the calves (not under the kneecap).

Beginner Modification 4: Visualise
If you're ready to physically do Rocker With Open Legs, use the power of visualisation to prepare you for it. Imagine yourself rolling back and forth.

2 Advanced Modifications For Rocker With Open Legs Pilates Exercise

Advanced Modification 1: Toes
Hold the toes and roll back.

Advanced Modification 2: Magic Circle
Place a Magic Circle between the ankles to add resistance training (just like this Crunch Pulse Magic Circle exercise).

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