Rocking

Category:	Matwork
Share on:	Share Tweet Linked In

Pose Directory

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

Lay on stomach. Arms by side. Head to one side. Bend knees. Hold onto both ankles. Press ankles into hands. Lift chest and knees away from mat by engaging backs of legs and back extensors. Maintain shape as you rock forward and back.

Strengthen back extensors, glutes, hams. Increase spinal mobility.

Exaggerate the rocking motion to get a high lift of the legs as you rock forward, and a high, open chest as you rock back.

Shoulder, back or neck injury.

Click here for lots of FREE downloadable Yoga lesson plans.

Click here for lots of FREE downloadable Pilates lesson plans.

How To Teach Rocking Joseph Pilates Exercise

[br]

Position: 32 of 34
Previous Position: Crab Exercise
Next Position: Control Balance Exercise
Also Known As: Rock The Boat. Rocking & Rolling
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen back extensors, glutes, and hams. Increase spinal mobility.
Precautions: Shoulder, back or knee injury.

[br]

The superpower of the Rocking Pilates exercise is SPINAL MOBILITY. Rocking provides movement in the thoracic spine which helps prevent kyphosis (rounded upper back) leading to complications with the back, neck and shoulders.

[br]

6 Teaching Steps For Rocking Pilates Exercise

[br]

Step 1: Stomach
Lay on your stomach with arms by your side.

Step 2: Head
Head to one side.

Step 3: Knees
Bend knees.

Step 4: Hold
Hold onto both ankles. Press ankles into hands.

Step 5: Chest
Lift chest and knees away from the mat by engaging the backs of legs and back extensors.

Step 6: Rock
Maintain shape as you rock forward and back.

[br]

7 Top Teaching Tips For Rocking Pilates Exercise

[br]

Tip 1: Middle
Focus your attention on the middle of your body.

Tip 2: Parallel
Keep your legs parallel throughout the exercise.

Tip 3: Crescent Moon
When rocking keep the crescent moon shape.

Tip 4: Breathing
Rock forward on an exhale. Lift up on an inhale.

Tip 5: Hips
Keep balanced on your hips. Try not to lean to one side or the other.

Tip 6: The Lift
The lift of the legs comes from the muscles at the back of your legs (do not pull your legs with your hands to provide lift).

Tip 7: Extend
During the lift extend your spine instead of crunching it.

[br]

7 Beginner Modifications For Rocking Pilates Exercise

[br]

Beginner Modification 1: Swimming
Swimming Pilates Exercise

Beginner Modification 2: One Leg Kick
One Leg Kick Pilates Exercise

Beginner Modification 3: Swam Dive
Swan Dive Pilates Exercise

Beginner Modification 4: Prone Breaststroke
Prone Breaststroke Pilates Exercise

Beginner Modification 5: Prone Beats
Prone Beats Pilates Exercise

Beginner Modification 6: Dart
Dart Pilates Exercise

Beginner Modification 7: Prone Back Extension
Prone Back Extension Pilates Exercise

[br]

1 Advanced Modification For Rocking Pilates Exercise

[br]

Advanced Modification: Leg Extension
Exaggerate the rocking motion to get a high lift of the legs as you rock forward, and a high, open chest as you rock back.

[br]