Use a light spring. Lie on side on carriage with legs in tabletop position. Hold onto strap with top hand. As you inhale, begin to circle arm forward and up. As you reach top of circle, exhale to complete rotation. <\/p>\n
Side Lying Arm Circle on the Reformer is a beautiful, flowing movement that improves shoulder mobility, enhances coordination, and strengthens your obliques and upper body. It\u2019s an elegant addition to any intermediate-level Reformer Pilates routine. The exercise is featured in the Reformer Pilates Expansion Card Deck<\/em><\/a>, an expansion of the original Reformer Pilates Card Deck<\/em><\/a>. These decks are designed to guide you through a variety of reformer exercises, with modifications suitable for all levels, making it easier to customise your practice.<\/p>\n Setup:<\/strong> Lie on your side on the carriage with legs in tabletop. Hold the strap in your top hand.<\/p>\n Inhale:<\/strong> Begin the arm circle by reaching your arm forward and upward.<\/p>\n Exhale:<\/strong> Complete the circle by moving the arm around and down with control.<\/p>\n Switch Sides:<\/strong> Perform the same movement lying on your opposite side.<\/p>\n This graceful movement, placed in the Intermediate<\/strong> category of the Reformer Pilates Expansion Card Deck<\/em><\/a>, targets shoulder flexibility and control, while engaging the core to maintain balance and alignment. It’s perfect for refining body awareness and joint articulation.<\/p>\n Whether you\u2019re a beginner easing into reformer work, an intermediate looking for extra challenge, or an advanced student exploring new depth, these 30 modifications will help you adapt the exercise to meet your needs<\/strong>.<\/p>\n Beginner Modification 1: Use a Head Cushion<\/strong> Beginner Modification 2: Legs Bent at 90\u00b0<\/strong> Beginner Modification 3: Reduce Range of Motion<\/strong> Beginner Modification 4: Use a Lighter Spring<\/strong> Beginner Modification 5: Slow the Tempo<\/strong> Beginner Modification 6: Palm Faces Inward<\/strong> Beginner Modification 7: Keep Bottom Hand on Carriage<\/strong> Beginner Modification 8: Eyes Follow the Hand<\/strong> Beginner Modification 9: Perform Without a Strap<\/strong> Beginner Modification 10: Use Visual Feedback<\/strong> Intermediate Modification 1: Add a Pause at Top of Circle<\/strong> Intermediate Modification 2: Full-Range Circles<\/strong> Intermediate Modification 3: Arm Leads with Thumb<\/strong> Intermediate Modification 4: Use a Medium Spring<\/strong> Intermediate Modification 5: Flex Feet for Core Activation<\/strong> Intermediate Modification 6: Extend Bottom Leg<\/strong> Intermediate Modification 7: Add Breath Cueing<\/strong> Intermediate Modification 8: Add a Small Pulse at Top<\/strong> Intermediate Modification 9: Close Eyes to Challenge Proprioception<\/strong> Intermediate Modification 10: Maintain Neutral Spine<\/strong> Advanced Modification 1: Add Ankle Weights<\/strong> Advanced Modification 2: Circle in Both Directions<\/strong> Advanced Modification 3: Add a Leg Lift<\/strong> Advanced Modification 4: Use a Heavier Spring<\/strong> Advanced Modification 5: Combine With a Side Crunch<\/strong> Advanced Modification 6: Arm Holds Light Hand Weight<\/strong> Advanced Modification 7: Perform in a Side Plank<\/strong> Advanced Modification 8: Flow the Reps Together<\/strong> Advanced Modification 9: Close Eyes Throughout<\/strong> Advanced Modification 10: Add Dynamic Breathing<\/strong> Side Lying Arm Circle on Reformer<\/strong> is a deceptively simple exercise that brings elegance, control, and functional strength to your Pilates practice. With 30 modifications across beginner, intermediate, and advanced levels, you can tailor the movement to suit every client, class, or personal workout.<\/p>\n The exercise is featured in the Reformer Pilates Expansion Card Deck<\/em><\/a>, an expansion of the original Reformer Pilates Card Deck<\/em><\/a>.<\/p>\n Both the Reformer Pilates Card Deck<\/em><\/a> and the Reformer Pilates Expansion Card Deck<\/em><\/a> are excellent tools for helping you tailor your practice. These decks provide you with a variety of exercises and modifications that make your Pilates workouts both fun and effective. If you want to take your Pilates practice to the next level, I highly recommend exploring the decks<\/em><\/a> and including them into your routine.<\/p>\n","protected":false},"excerpt":{"rendered":" Use a light spring. Lie on side on carriage with legs in tabletop position. Hold onto strap with top hand. As you inhale, begin to circle arm forward and up. As you reach top of circle, exhale to complete rotation. Side Lying Arm Circle On Reformer: 30 Modifications for All Levels Side Lying Arm Circle […]<\/p>\n","protected":false},"featured_media":67663,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[31,152],"pose_types":[45,39,40],"pose_anatomy":[52,53,54,55,61,62],"pose_chakras":[],"pose_therapy":[],"pose_drishti":[93],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-56827","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-pilates-lesson-planner","pose_category-reformer","pose_types-seated-floor","pose_types-stretch","pose_types-twist","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-psoas","pose_anatomy-wrists-arms","pose_drishti-side","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\n
\nSteps for the Side Lying Arm Circle On Reformer<\/strong><\/h2>\n
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\n30 Modifications for <\/strong>Side Lying Arm Circle On Reformer<\/strong><\/h2>\n
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\n10 Beginner Modifications for <\/strong>Side Lying Arm Circle On Reformer<\/strong><\/h3>\n
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\nSupport your head with a cushion or small towel to keep your neck aligned and relaxed.<\/p>\n
\nKeep both legs bent at 90\u00b0 instead of tabletop to improve balance and reduce strain on the lower back.<\/p>\n
\nMake the arm circle smaller to stay within a comfortable, pain-free range.<\/p>\n
\nLighten the spring load to reduce resistance on the shoulder joint.<\/p>\n
\nMove more slowly and mindfully to build coordination and control.<\/p>\n
\nKeep the palm facing your body throughout the circle for more stability.<\/p>\n
\nUse your bottom hand as support for balance and alignment.<\/p>\n
\nLet your gaze follow the moving hand to maintain connection and control.<\/p>\n
\nPractice the motion without the strap for better control and focus on movement mechanics.<\/p>\n
\nPlace a mirror nearby to monitor shoulder alignment and ensure you’re not over-rotating.<\/p>\n
\n10 Intermediate Modifications for <\/strong>Side Lying Arm Circle On Reformer<\/strong><\/h3>\n
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\nHold for a second at the top of the arc to build shoulder stability.<\/p>\n
\nExpand the circle fully to explore the full range of shoulder motion.<\/p>\n
\nPoint the thumb in the direction of movement to encourage proper rotation.<\/p>\n
\nUse a slightly heavier spring to strengthen the shoulder muscles.<\/p>\n
\nKeep both feet flexed to better engage your core and legs.<\/p>\n
\nStraighten the bottom leg to challenge balance.<\/p>\n
\nInhale during the upward arc, exhale during the downward arc to integrate breath and movement.<\/p>\n
\nPulse the top of the circle to engage stabilising muscles.<\/p>\n
\nBriefly close your eyes to improve mind-body awareness and stability.<\/p>\n
\nFocus on keeping your spine in neutral alignment throughout the exercise.<\/p>\n
\n10 Advanced Modifications for <\/strong>Side Lying Arm Circle On Reformer<\/strong><\/h3>\n
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\nWear light ankle weights to increase full-body control.<\/p>\n
\nReverse the circle direction with each repetition to challenge coordination.<\/p>\n
\nLift the top leg as you circle the arm to fully engage your side body and core.<\/p>\n
\nIncrease resistance to strengthen the shoulder and upper back.<\/p>\n
\nAdd a slight side crunch as the arm circles forward for more oblique work.<\/p>\n
\nHold a small dumbbell or toning ball to increase challenge and control.<\/p>\n
\nAdvance to a side plank position for a full-body stability challenge.<\/p>\n
\nLink reps together into a continuous flowing movement for endurance.<\/p>\n
\nWith eyes closed, rely on proprioception to maintain alignment and balance.<\/p>\n
\nUse forceful exhalations to deeply engage the core throughout the motion.<\/p>\nGeorge’s Conclusion And the Reformer Pilates Card Deck<\/strong><\/h3>\n
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