{"id":56771,"date":"2020-10-30T07:20:24","date_gmt":"2020-10-30T07:20:24","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/one-leg-stretch\/"},"modified":"2023-03-01T21:57:16","modified_gmt":"2023-03-01T21:57:16","slug":"one-leg-stretch-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/one-leg-stretch-pilates-exercise\/","title":{"rendered":"One Leg Stretch"},"content":{"rendered":"

Lie on your back. Curl head and shoulders off the mat. Bend both knees into the chest. Extend one leg straight as you place both hands on the opposite shin. Outside hand places near the ankle. Inside hand places near the knee. Switch legs, extending the opposite leg straight and pulling the opposite knee into your hands. Continue switching the legs. <\/p>\n

How To Teach One Leg Stretch Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Position:<\/strong> 6 of 34
\nPrevious Position: <\/strong>Rolling Back<\/a>
\nNext Position: <\/strong>Double Leg Stretch<\/a>
\nAlso Known As: <\/strong>Wind Release\u00a0<\/a>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Intermediate
\nBenefits:<\/strong> Strengthen abdominals.
\nPrecautions:<\/strong> Neck or spine injury.<\/p>\n

6 Teaching Steps For One Leg Stretch Pilates Exercise: Infographic<\/strong><\/h3>\n

\"One<\/a><\/p>\n

Step 1:<\/strong> Back
\nLie on your back.<\/p>\n

Step 2:<\/strong> Knees Into Chest
\n<\/strong>Curl head and shoulders off the mat. Bend both knees into the chest.<\/p>\n

Step 3:<\/strong> Extend Leg
\nExtend one leg straight as you place both hands on the opposite shin.<\/p>\n

Step 4: <\/strong>Hands
\n<\/strong>The outside hand is placed near the ankle. Place your inside hand near the knee.<\/p>\n

Step 5: <\/strong>Switch Leg
\nSwitch legs, extending the opposite leg straight and pulling the opposite knee into your hands.<\/p>\n

Step 6:<\/strong> Continue
\nContinue switching the legs.<\/p>\n

2 Top Teaching Tips For One <\/strong>Leg Stretch <\/strong>Pilates Exercise<\/strong><\/h3>\n

Tip 1:<\/strong> Still
\nKeep your torso still. The only movement is in your legs and arms.<\/p>\n

Tip 2:<\/strong> Straight Line
\nKeep your legs moving in a straight line, not in bicycling action (up and down).<\/p>\n

6 Modifications For One Leg Stretch Pilates Exercise: Infographic<\/strong><\/h3>\n

\"One<\/a><\/p>\n

2 Beginner Modifications <\/strong>For One Leg Stretch Pilates Exercise<\/strong><\/h3>\n

Beginner Modification 1:<\/strong> Head
\nKeep head down (versus raised up).<\/p>\n

Beginner Modification 2:<\/strong> Legs
\nRaise your legs higher (if your back comes off the mat).<\/p>\n

4 Advanced Modifications <\/strong>For One Leg Stretch Pilates Exercise<\/strong><\/h3>\n

Advanced Modification 1:<\/strong> Rocking
\nPlay with rocking from side to side.<\/p>\n

Advanced Modification 2:<\/strong> Knee Circles
\nMove the knees in circles (helps release tension in the lower back).<\/p>\n

Advanced Modification 3:<\/strong> Legs Lower
\nLower your legs.<\/p>\n

Advanced Modification 4:<\/strong> Torso Higher
\nRaise your torso higher.<\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Lie on your back. Curl head and shoulders off the mat. Bend both knees into the chest. Extend one leg straight as you place both hands on the opposite shin. Outside hand places near the ankle. Inside hand places near the knee. Switch legs, extending the opposite leg straight and pulling the opposite knee into […]<\/p>\n","protected":false},"featured_media":66074,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[43,45,38,39,49],"pose_anatomy":[52,53,54,55,56,58,59,60,63,62],"pose_chakras":[65,66],"pose_therapy":[74,88],"pose_drishti":[98],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-56771","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-hip-opener","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_types-supine","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-upper-back","pose_anatomy-wrists-arms","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-back-pain","pose_therapy-poor-posture","pose_drishti-up","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow 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