Sacral Circles

Lie on back with legs and arms extended. Draw both knees to chest. Clasp hands around knees. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down toward mat. Lengthen spine. Softly do clock-wise circles with knees. Return to start position.

Lower-back stretch. Good for posture.

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1. Sandford week four
2. Mat lesson level 1/2
3. Summer matwork class (shared)
4. Ask Genie1
5. Mathwork
6. Mat Workout 1: 45 Minutes
7. Sandford week one
8. 15 Minute Mat Challenge: Hips + Lower Body
9. Matwork Poses
10. matwork
11. Diane Rowshangohar
12. Summer matwork class
13. Anne homework
14. Rotation
15. Lesson 2
16. Thursday 15.03.18
17. Thursday 12 July 2018
18. Green Farm (beginners 3) April
19. Beginner/Intermediate matwork class
20. Beginner/Intermediate matwork class
21. Beginner/Intermediate matwork class
22. Beginner/Intermediate matwork class
23. Lorraine and Olivia
24. Magnolia Week 5
25. Virtual Pilates 7
26. Shoulder warm up
27. phebe 1
28. phebe 1
29. Ask Genie1
30. Post Nat Mat Class
31. Ask Genie1
32. Magnolia Week 5 block 2
33. Magnolia Week 5
34. Ask Genie1
35. Ask Genie2
36. Ask Genie1
37. small ball 1
38. Mat Work Exercises
39. Ask Genie8
40. Virtual Pilates 3
41. Virtual Pilates 4
42. Neck, Back, Core and More Pilates
43. Virtual Pilates 5a
44. Virtual Pilates 6
45. Ideas
46. Ideas 2
47. Mat - Neck, Back, Core - 45min
48. Shoulder warm up
49. Ask Genie1
50. Cooke/Lockhart family January
51. Ask Genie10
52. Ask Genie2
53. Ask Genie3
54. Ask Genie1
55. School November
56. Stretches
57. Stretches copied
58. Ask Genie3
59. Ask Genie1
60. Ask Genie2
61. Mat Workout 1: 45 Minutes
62. Mat Workout 1: 45 Minutes
63. Ask Genie1
64. Mat Workout 1: 45 Minutes copy
65. Mat Workout 1: 45 Minutes
66. Ask Genie3
67. Ask Genie 5
68. Mat Workout 1: 45 Minutes
69. Ask Genie2
70. Stretches Rob 2023
71. Mat Workout 1: 45 Minutes
72. Ask Genie 1
73. Ask Genie 1
74. Ask Genie 1
75. Ask Genie 2
76. Calming Practice
77. Upper & Lower Body Mobiliser
78. test 2
79. Beginners Full Body Pilates Sequence
80. Ask Genie 5
81. Stretches Rob 2023
82. Ask Genie 2
83. Calming Practice
84. Mat Exercises
85. Mat Exercises lesson plan to work on
86. Calming Practice
87. Pilates - Day 1
88. Ask Genie 2
89. Pilates - Day 1
90. Mat Workout 1: 45 Minutes
91. Pilates - Day 1
92. Mat Workout 1: 45 Minutes
93. Ask Genie 1
94. Ask Genie 1
95. Ask Genie 1
96. Mat Workout 1: 45 Minutes
97. Mat Workout 1: 45 Minutes
98. Mat Workout 1: 45 Minutes
99. Ask Genie 2
100. Mat Workout 1: 45 Minutes