Spine Curls

Lie on back with knees bent. Feet flat on floor. Arms down by sides. Inhale. Exhale, pull navel in to spine. Gently squeeze buttocks and flatten low back onto mat. Inhale, release to comfortable Neutral Spine. Keep neck long and shoulders relaxed. Exhale, pull navel in to spine again and gently squeeze buttocks. Flatten lower back onto mat, then roll tailbone slowly up off the mat into Bridge position. Inhale, hold. Your body makes a straight line from shoulders to knees. Exhale, roll down one vertebra at a time with belly pulled in until you return to Neutral Spine.

Lower back stretch.

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1. Spencer's Lesson Plan
2. Sandford week four
3. Mathwork
4. Mat Workout 1: 45 Minutes
5. Higher Intermediate Lesson Plan
6. Matwork Poses
7. matwork
8. Ask Genie1
9. Lesson 2
10. 29 November 2018
11. Lesson 3
12. Pilates for Horseriders - week 1
13. Mat class week 1
14. Beginners - week 5 - B
15. Flexibility
16. Ask Genie1
17. 26.11.18
18. phebe 1
19. phebe 1
20. Post Nat Mat Class
21. Luciana
22. Ask Genie2
23. long lesson -- 12?
24. ARK Pilates October Lesson Plan One
25. EVH
26. EVH 28/11/19
27. EVH 28/11/19
28. Mat Work 9
29. Mat Work Exercises
30. Mat Work 12
31. Mat Work 7
32. Lezione nr. 1
33. Ask Genie1
34. Core
35. 29 November 2018
36. Cooke/Lockhart family January
37. Ask Genie2
38. Ask Genie10
39. Ask Genie2
40. Ask Genie13
41. Matwork 2
42. Ask Genie15
43. Zoomers July 21
44. Ask Genie1
45. Ask Genie5
46. Ask Genie2
47. Ask Genie3
48. Ask Genie13
49. stretch unfinished
50. Ask Genie6
51. Start up
52. Ask Genie1
53. Start up
54. Ask Genie1
55. Ask Genie3
56. Ask Genie2
57. Mat Workout 1: 45 Minutes
58. Mat Workout 1: 45 Minutes
59. Mat Workout 1: 45 Minutes copy
60. Mat Workout 1: 45 Minutes
61. Mat Workout 1: 45 Minutes
62. 4 Mat Workout 1: 45 Minutes
63. Quick Flow
64. Ask Genie 4
65. Ask Genie 6
66. Ask Genie 7
67. 33 Flow matwork
68. Ask Genie 1
69. Private March thursday
70. Piriformis
71. Piriformis
72. Mat Workout 1: 45 Minutes
73. Ask Genie 2
74. Ask Genie 1
75. Pilates 2
76. Pilates 2
77. Pilates 2
78. Pilates 3
79. Pilates 3
80. Pilates 3
81. Pilates 3
82. Pilates 3
83. Pilates 3
84. Ask Genie 4
85. Mat Exercises
86. Ask Genie 2
87. Mat Exercises lesson plan to work on
88. Ask Genie 1
89. Ask Genie 3
90. Mat Warm up - Supine
91. Pilates Gliders Intro
92. Pilates 45 B
93. Pilates 45 B
94. Pilates 45 B
95. Ask Genie 1
96. Ask Genie 3
97. Ask Genie 4
98. Part III: Psoas & Upper Body
99. Mat Workout 1: 45 Minutes
100. Mat Workout 1: 45 Minutes