{"id":58617,"date":"2020-10-30T07:26:47","date_gmt":"2020-10-30T07:26:47","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/rocker-with-open-legs\/"},"modified":"2023-03-01T21:31:10","modified_gmt":"2023-03-01T21:31:10","slug":"rocker-with-open-legs","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/rocker-with-open-legs\/","title":{"rendered":"Rocker With Open Legs"},"content":{"rendered":"

Balance on sit bones. Knees bent. Grasp hands around ankles. Straighten one leg then the other into a V (legs are shoulder-width apart or wider). Tip pubic bone towards the nose to initiate rock back to shoulder blades and rock back to start position. <\/p>\n

How To Teach Rocker With Open Legs Pilates Exercise<\/span><\/strong><\/h2>\n
\n

Position:<\/strong> 9 of 34
\nPrevious Position: <\/strong>Spine Stretch<\/a>
\nNext Position: <\/strong>Cork Screw<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Intermediate
\nBenefits:<\/strong> Stimulates and massages the spine.
\nPrecautions:<\/strong> Back injury.<\/p>\n

6 Teaching Steps For Rocker With Open Legs Pilates Exercise<\/strong><\/h3>\n

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

Step 1: <\/strong>Balance
\nBalance on sit bones.<\/p>\n

Step 2: <\/strong>Knees
\nKnees bent.<\/p>\n

Step 3: <\/strong>Ankles
\n<\/strong>Grasp hands around ankles.<\/p>\n

Step 4: <\/strong>V Shape
\n<\/strong>Straighten one leg and then the other into a V (legs are shoulder-width apart or wider).<\/p>\n

Step 5: Rocking
\n<\/strong>Tip pubic bone towards the nose to initiate rock back to shoulder blades.<\/p>\n

Step 6: <\/strong>Finish
\n<\/strong>Rock back to the start position.<\/p>\n

4 Top Teaching Tips For Rocker With Open Legs Pilates Exercise<\/strong><\/h3>\n

Tip 1: <\/strong>Deep Scoop
\nForm a deep scoop (pull your navel in toward your spine) in your abdominals throughout the exercise. Imagine that you’re zipping up a tight pair of pants or sucking in your gut. The reason to “scoop” is to stabilize your back (which prevents putting too much pressure on the spine).<\/p>\n

Tip 2:<\/strong> C-curve
\nStay in the C-curve when rolling (head and neck stay off the mat).<\/p>\n

Tip 3: <\/strong>Steady Pelvis
\nKeep the pelvis still when returning to the start position. Focus on the deep scoop to help keep you balanced.<\/p>\n

Tip 4:<\/strong>Neck
\nNever roll onto your neck!<\/p>\n

6 Modifications For Rocker With Open Legs Pilates Exercise: Infographic<\/strong><\/h3>\n

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

4 Beginner Modifications <\/strong>For Rocker With Open Legs Pilates Exercise<\/strong><\/h3>\n

Beginner Modification 1:<\/strong>Knees Bent
\nBegin with your knees bent. As you roll back, straighten the legs. When returning back up, bend the knees again.<\/p>\n

Beginner Modification 2:<\/strong> Rocking & Rolling
\nRocking And Rolling Exercise<\/a><\/p>\n

Beginner Modification 3:<\/strong> Hands
\nPlace your hands closer to the calves (not under the kneecap).<\/p>\n

Beginner Modification 4:<\/strong> Visualise
\nIf you’re ready to physically do Rocker With Open Legs, use the power of visualisation to prepare you for it. Imagine yourself rolling back and forth.<\/p>\n

2 Advanced Modifications <\/strong>For Rocker With Open Legs Pilates Exercise<\/strong><\/h3>\n

Advanced Modification 1:<\/strong> Toes
\nHold the toes and roll back.<\/p>\n

Advanced Modification 2:<\/strong> Magic Circle
\nPlace a Magic Circle<\/a> between the ankles to add resistance training (just like this Crunch Pulse Magic Circle exercise<\/a>).<\/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":"

    Balance on sit bones. Knees bent. Grasp hands around ankles. Straighten one leg then the other into a V (legs are shoulder-width apart or wider). Tip pubic bone towards the nose to initiate rock back to shoulder blades and rock back to start position. How To Teach Rocker With Open Legs Pilates Exercise Position: 9 […]<\/p>\n","protected":false},"featured_media":66067,"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":[36,41,45,38,39,49],"pose_anatomy":[54,56,58,59,60,63],"pose_chakras":[64,65],"pose_therapy":[88],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-58617","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-forward-bend","pose_types-inversion","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_types-supine","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-upper-back","pose_chakras-base","pose_chakras-sacral-centre","pose_therapy-poor-posture","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow 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