Side Bend Prep

Similar Pose Names:	preparation side bend
Category:	Matwork
Share on:	Share Tweet Linked In

Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Arm Balance, Balance, Strengthen, Seated & Floor, Side Bend
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Psoas, Wrists & Arms
Chakras:	Base, Solar Plexus Centre
Therapy:	Leg Congestion, Varicose Veins
Drishti:	Side
Dosha:	Pitta

Start on your side, resting your elbow directly underneath your shoulder. Bend knees to 90 degrees. Lift your ribcage. Hips and knees are stacked. The neck is long and aligned with the rest of your spine. Inhale, to prepare. Exhale, lift hip and pelvis from the mat. Float your top arm to the ceiling. Return to start. Repeat.

Abdominal strength. Shoulder stabilisation.

A) When in Side Bend, raise the top leg towards the ceiling. B) Side bend using a band. C) Baby Side Bend (don't raise your legs off the mat).

Shoulder or neck tightness.

Click here for lots of FREE downloadable Yoga lesson plans.

Click here for lots of FREE downloadable Pilates lesson plans.

Side Bend Pilates Exercise

[br]

Position: 28 of 34
Previous Position: n/a
Next Position: Boomerang
Also Known As:
Category: Pilates Matwork
Level: Advanced
Benefits: Abdominal strength. Shoulder stabilisation.
Precautions: Shoulder or neck tightness.

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 supporting hand in line with 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.

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.

Beginner Modification

Side Bend Prep: Start on your side, resting your elbow directly underneath your shoulder. Bend knees to 90 degrees. Lift your ribcage. Hips and knees are stacked. The neck is long and aligned with the rest of your spine. Inhale, to prepare. Exhale, lift hip and pelvis from the mat. Float your top arm to the ceiling. Return to start. Repeat.

Baby Side Bend: Don't raise your legs off the mat.

Advanced Modification

Leg Raise: When you're in the Side Bend, raise the top leg towards the ceiling.

Side Bend Using A Band: Side bend using a band.

Side Crunch Twist On A Swiss Ball: Side Crunch Twist On A Swiss Ball.

Side Toe Touch With Mini Ball: Side Toe Touch With Mini Ball.

Side Sit Up On Cadillac: Side Sit Up On Cadillac.

[br]