One Leg Stretch

Similar Pose Names:	Wind release
Category:	Matwork
Share on:	Share Tweet Linked In

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Strengthen, Stretch, Hip Opener, Seated & Floor, Supine
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Neck, Wrists & Arms, Upper Back
Chakras:	Sacral Centre, Solar Plexus Centre
Therapy:	Back Pain, Poor Posture
Drishti:	Up
Dosha:	Pitta, Kapha

Lie on your back. Curl head and shoulders off the mat. Bend both knees into the chest. Extend one leg straight as you place both hands on the opposite shin. Outside hand places near the ankle. Inside hand places near the knee. Switch legs, extending the opposite leg straight and pulling the opposite knee into your hands. Continue switching the legs.

Strengthen abdominals.

A) Circling the knee. B) Forehead to the knee.

Back injury.

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How To Teach One Leg Stretch Pilates Exercise

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Position: 6 of 34
Previous Position: Rolling Back
Next Position: Double Leg Stretch
Also Known As: Wind Release
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthen abdominals.
Precautions: Neck or spine injury.

6 Teaching Steps For One Leg Stretch Pilates Exercise: Infographic

Step 1: Back
Lie on your back.

Step 2: Knees Into Chest
Curl head and shoulders off the mat. Bend both knees into the chest.

Step 3: Extend Leg
Extend one leg straight as you place both hands on the opposite shin.

Step 4: Hands
The outside hand is placed near the ankle. Place your inside hand near the knee.

Step 5: Switch Leg
Switch legs, extending the opposite leg straight and pulling the opposite knee into your hands.

Step 6: Continue
Continue switching the legs.

2 Top Teaching Tips For One Leg Stretch Pilates Exercise

Tip 1: Still
Keep your torso still. The only movement is in your legs and arms.

Tip 2: Straight Line
Keep your legs moving in a straight line, not in bicycling action (up and down).

6 Modifications For One Leg Stretch Pilates Exercise: Infographic

2 Beginner Modifications For One Leg Stretch Pilates Exercise

Beginner Modification 1: Head
Keep head down (versus raised up).

Beginner Modification 2: Legs
Raise your legs higher (if your back comes off the mat).

4 Advanced Modifications For One Leg Stretch Pilates Exercise

Advanced Modification 1: Rocking
Play with rocking from side to side.

Advanced Modification 2: Knee Circles
Move the knees in circles (helps release tension in the lower back).

Advanced Modification 3: Legs Lower
Lower your legs.

Advanced Modification 4: Torso Higher
Raise your torso higher.

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Free Joseph Pilates Lesson Plan

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You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.

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The 34 Joseph Pilates Exercises

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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...

Video Of Pose

Follow Up Poses

Rocker With Open...

Double Leg Stretch

One Leg Kick

Push Up

Saw

Spine Stretch

Swan Dive

Cork Screw

Preparation Poses

Rolling Back

Hundred

One Leg Circles

Roll Over

Roll Up

Counter Poses

Extended Child

Shoulder Bridge

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