Side Bend Arc

Category:	Arc
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Arc
Types:	Arm Balance, Balance, Side Bend, Strengthen
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Wrists & Arms
Chakras:	Heart Centre
Drishti:	Tip Of Nose
Dosha:	Pitta, Kapha

Bring right hip on apex of arc, elbow under shoulder. Keep right hand at diagonal, palm facing down. Straighten legs, place left hand below hips. Press down on right hand and lift. Reach left fingers towards toes. Return to start. Switch sides.

Strengthens arms, abs, obliques.

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Side Bend Arc Pilates Exercise

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Also Known As: Arc Side Bend
Category: Pilates Matwork
Level: Advanced
Benefits: Abdominal strength. Shoulder stabilisation.
Precautions: Shoulder or neck tightness.

Side Bend On Arc Teaching Steps

A) Sit sideways with legs bent to one side. Top foot in front of the bottom foot (or stacked one on the other).

B) Place the supporting hand in line with the seated hip a few inches in front of the shoulder.

C) Press into supporting hand, straighten legs to lift pelvis away from the mat, making rainbow shape with the body.

Side Bend On Arc Quick Teaching Tips

Tip 1: Head
Keep your head in line with your spine.

Tip 2: Mirror
A mirror is helpful. It's very easy for gravity to take over and to fall into cervical lateral flexion which you want to avoid.

Tip 3: Rib-Hip Connection
Maintain your rib-hip connection or keep the imaginary springs between your ribs and hips on even tension. This cue is important especially as the upper-most arm becomes involved - there is a tendency for spinal extension - the idea is to maintain good abdominal activation throughout and a neutral spine.

Tip 4: Pain-relief
Say this to your students: "If you have shoulder and low back pain (from tight muscles) doing Side Bends is an absolute must."