{"id":57019,"date":"2020-10-30T07:21:03","date_gmt":"2020-10-30T07:21:03","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/arm-raise-pulse-ii-circle\/"},"modified":"2026-01-12T15:10:02","modified_gmt":"2026-01-12T15:10:02","slug":"arm-raise-pulse-ii-circle","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/arm-raise-pulse-ii-circle\/","title":{"rendered":"Arm Raise Pulse II Circle"},"content":{"rendered":"

Hold the ring in your hands. Stand with legs together, heels touching, toes turned out. Reach arms diagonally and squeeze the ring. Lift arms to the ceiling for an eight-count with pulses, then lower for an eight-count. Repeat.<\/p>\n

How to Do Magic Circle Arm Raise Pulse II: 30 Modifications for All Levels<\/strong><\/h2>\n
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\"Pilates<\/a>

Pilates Magic Circle Arm Raise Pulse II<\/p><\/div>\n
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The Magic Circle Arm Raise Pulse II<\/strong> is a shoulder-and-core endurance drill featured in the Strength<\/strong> category of the Magic Circle Pilates Card Deck<\/a>. It\u2019s ideal for building strong, stable shoulders, improving upper-body control, and training the ribcage to stay organised while the arms move through a longer, more demanding range.<\/p>\n

In this variation<\/strong>, you stand tall with legs together, heels touching, and toes turned out while holding the ring in your hands. You reach the arms diagonally and squeeze the ring, then lift the arms up to the ceiling over an eight-count with pulses,<\/strong> and lower back down over an eight-count<\/strong>. The challenge is keeping the neck relaxed, the shoulders wide, and the ribs stacked over the pelvis throughout the slow lift and controlled descent \u2014 no leaning back, no rib flare, no shoulder shrugging.<\/p>\n

Below are 30 modifications<\/strong> for the Magic Circle Arm Raise Pulse II<\/strong>, organised by level. These variations are ideal for tailoring the move to clients in mixed-level classes or private sessions.<\/p>\n
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10 Beginner Modifications for Magic Circle Arm Raise Pulse II<\/strong><\/h2>\n
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Beginner Modification 1: Parallel Stance<\/strong>
\nStand hip-width in parallel instead of heels-together turnout for more stability.<\/p>\n

Beginner Modification 2: Soft Knees<\/strong>
\nKeep a slight bend in the knees to reduce tension and prevent locking.<\/p>\n

Beginner Modification 3: Smaller Diagonal Reach<\/strong>
\nReach diagonally only a little to find shoulder comfort and avoid shrugging.<\/p>\n

Beginner Modification 4: Lift to Eye Level<\/strong>
\nLift the ring only to eye level instead of to the ceiling.<\/p>\n

Beginner Modification 5: No Pulses Yet<\/strong>
\nLift for an eight-count and lower for an eight-count without pulses.<\/p>\n

Beginner Modification 6: Shorter Counts<\/strong>
\nUse a four-count lift and four-count lower to reduce fatigue.<\/p>\n

Beginner Modification 7: Lighter Ring Squeeze<\/strong>
\nSqueeze the ring gently to avoid gripping in the neck and jaw.<\/p>\n

Beginner Modification 8: Back-to-Wall Support<\/strong>
\nStand with your back near a wall to prevent rib flare and leaning.<\/p>\n

Beginner Modification 9: One Set Only<\/strong>
\nPerform one controlled round, rest, then repeat if form stays clean.<\/p>\n

Beginner Modification 10: Ring-Free Option<\/strong>
\nRemove the ring and practise the same arm pathway with hands reaching.<\/p>\n
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10 Intermediate Modifications for Magic Circle Arm Raise Pulse II<\/strong><\/h2>\n
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Intermediate Modification 1: Standard Pilates V Stance<\/strong>
\nStand with heels touching and toes turned out, staying tall and steady.<\/p>\n

Intermediate Modification 2: Gentle Ring Press<\/strong>
\nPress lightly into the ring throughout to stabilise shoulders and arms.<\/p>\n

Intermediate Modification 3: Eight-Count Lift with Pulses<\/strong>
\nLift to the ceiling over eight counts, adding small pulses as you rise.<\/p>\n

Intermediate Modification 4: Eight-Count Lower<\/strong>
\nLower over eight counts with control, keeping ribs stacked and shoulders wide.<\/p>\n

Intermediate Modification 5: Exhale Through the Lift<\/strong>
\nUse a steady exhale during the lift to prevent rib flare and keep the core active.<\/p>\n

Intermediate Modification 6: Hold at the Top<\/strong>
\nHold the ring overhead for one breath before lowering.<\/p>\n

Intermediate Modification 7: Slower Descent Focus<\/strong>
\nMake the lower phase extra slow and smooth to build endurance.<\/p>\n

Intermediate Modification 8: Two Sets<\/strong>
\nComplete two rounds with a short rest, maintaining posture throughout.<\/p>\n

Intermediate Modification 9: Narrower Hand Position<\/strong>
\nHold the ring with hands closer together to increase shoulder stability demand.<\/p>\n

Intermediate Modification 10: Tempo Ladder<\/strong>
\nDo one round with no pulses, then one round with pulses to build control.<\/p>\n
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10 Advanced Modifications for Magic Circle Arm Raise Pulse II<\/strong><\/h2>\n
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Advanced Modification 1: Strong Isometric Ring Press<\/strong>
\nMaintain a firm press into the ring throughout the lift and lower without shrugging.<\/p>\n

Advanced Modification 2: Continuous Pulses<\/strong>
\nPulse lightly for the entire eight-count lift and the entire eight-count lower.<\/p>\n

Advanced Modification 3: Longer Counts<\/strong>
\nIncrease to a ten-count lift and ten-count lower to build endurance.<\/p>\n

Advanced Modification 4: Three Sets<\/strong>
\nPerform three rounds with minimal rest while keeping neck relaxed.<\/p>\n

Advanced Modification 5: Slow 5-Second Top Hold<\/strong>
\nHold overhead for five seconds before beginning the controlled descent.<\/p>\n

Advanced Modification 6: Heel Lift Challenge<\/strong>
\nRise onto the balls of the feet during the lift phase to add balance demand.<\/p>\n

Advanced Modification 7: Narrow Stance Balance Challenge<\/strong>
\nKeep feet very close (tight Pilates V) to increase stability requirements.<\/p>\n

Advanced Modification 8: Add Side Bend Accent<\/strong>
\nAt the top, add a small side bend right and left before lowering.<\/p>\n

Advanced Modification 9: Reverse Breath Pattern<\/strong>
\nInhale for the lift, exhale for the lower to challenge coordination.<\/p>\n

Advanced Modification 10: 60-Second Endurance Set<\/strong>
\nRepeat the pattern continuously for 60 seconds without losing rib and shoulder organisation.<\/p>\n
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George\u2019s Conclusion<\/strong><\/h2>\n
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The Magic Circle Arm Raise Pulse II<\/strong> is a fantastic Strength-category<\/em> challenge for shoulder endurance, postural control, and core organisation. The diagonal reach plus slow eight-count lift and lower forces the upper body to work with precision \u2014 and the ring gives you feedback that keeps the movement connected rather than floppy or tense.<\/p>\n

This is one of 50 exercises<\/strong> featured in the Magic Circle Pilates Card Deck<\/a>, designed to give teachers and students an easy way to structure, modify, and explore Pilates sessions. Whether you’re planning classes, creating home workouts, or simply wanting fresh inspiration, the Card Deck<\/a> puts variety and progression at your fingertips.<\/p>\n


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Pilates Magic Circle Card Deck <\/strong><\/h2>\n


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\"Pilates<\/a>

Pilates Magic Circle Card Deck<\/p><\/div>\n
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Below are the 50 exercises i<\/strong>ncluded in the Magic Circle Pilates Card Deck<\/a>\u2014neatly categorised and totally clickable<\/strong>. Each link lets you preview the move, so you know exactly what you\u2019re getting.<\/span><\/p>\n

Core & Stability Category (Blue Border)<\/strong><\/p>\n

The 17 exercises in the\u00a0\u201ccore & stability\u201d<\/strong>\u00a0category progress logically from foundational core work to more dynamic challenges. The sequence flows from: supine basics \u2192 crunch variations \u2192 rotation \u2192 double-leg load \u2192 reach patterns \u2192 roll-up sequence \u2192 seated control \u2192 kneeling stability \u2192 supine leg circles<\/em>.<\/span><\/p>\n

Together, these exercises\u00a0strengthen your centre<\/strong>,\u00a0improve postural control<\/strong>, and\u00a0build balanced stability<\/strong>\u00a0from the inside out \u2014 helping you move with precision, support, and confidence in every Pilates session.<\/span><\/p>\n