|Membership Category:||Pilates Lesson Planner|
|Sub Category:||34 Classic Exercises|
|Types:||Balance, Strengthen, Chest Opener, Prone, Seated & Floor|
|Anatomy:||Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Psoas|
|Chakras:||Base, Sacral Centre, Solar Plexus Centre, Heart Centre, Throat Centre, Third Eye, Crown Centre|
|Drishti:||Tip Of Nose|
|Dosha:||Vata, Pitta, Kapha|
Lie flat on belly with arms stretched out in front. Legs outstretched behind. Squeeze inner thighs and heels together. Pull navel up off mat. Raise upper back and head off mat slightly and simultaneously lift right arm and left leg off the mat. Squeeze buttocks and press pubic bone down into the mat. Switch arms and legs and begin swimming, alternating arms and legs. Extend body as much as possible.
Strengthens muscles on back of body: buttocks, thighs, back.
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