{"id":64366,"date":"2022-04-20T09:37:34","date_gmt":"2022-04-20T09:37:34","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/straight-leg-stretch-2\/"},"modified":"2022-04-26T05:17:35","modified_gmt":"2022-04-26T05:17:35","slug":"changements-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/changements-pilates-exercise\/","title":{"rendered":"Changements"},"content":{"rendered":"<p>Lie on a mat on your back. Extend both legs out in front of you with your toes pointed. Without bending your knees, lift both legs straight up and point your toes to the ceiling. Round your elbows. Extend your arms along your sides a few inches off the ground as you engage your core to lift your neck and shoulders (like doing a crunch). Without dropping your legs or neck and shoulders, separate your legs in the air, then cross your left ankle over your right ankle. Separate your legs again and cross your right ankle over your left. That&#8217;s one rep. Repeat. <\/p>\n<p>The Pilates Changements exercise is similar to<a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/single-straight-leg-stretch\/\" target=\"_blank\" rel=\"noopener\"> Single Straight Leg Stretch <\/a>and <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/hundred-pilates-exercise\/\" target=\"_blank\" rel=\"noopener\">Hundreds<\/a>.<\/p>\n<h4><span>Changements Teaching Directions <\/span><\/h4>\n<p>Lie on a mat on your back. Extend both legs out in front of you with your toes pointed. Without bending your knees, lift both legs straight up and point your toes to the ceiling. Round your elbows. Extend your arms along your sides a few inches off the ground as you engage your core to lift your neck and shoulders (like doing a crunch). Without dropping your legs or neck and shoulders, separate your legs in the air, then cross your left ankle over your right ankle. Separate your legs again and cross your right ankle over your left. That&#8217;s one rep. Repeat.<\/p>\n<h4><span>Changements Modifications\u00a0<\/span><\/h4>\n<p><strong>Foam Roller:<\/strong> Changements on a foam roller.<\/p>\n<p><strong>Single Straight Leg Stretch I<\/strong>:<a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/straight-leg-stretch\/\" target=\"_blank\" rel=\"noopener\"> Single Straight Leg Stretch for beginners<\/a>.<\/p>\n<p><strong>Single Straight Leg Stretch II<\/strong>:<a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/single-straight-leg-stretch\/\" target=\"_blank\" rel=\"noopener\">\u00a0Single Straight Leg Stretch<\/a>.<\/p>\n<p><strong>Double Leg Stretch On Arc:<\/strong> <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/double-leg-stretch-i-arc\/\" target=\"_blank\" rel=\"noopener\">Double Leg Stretch On Arc<\/a><\/p>\n<p><strong>Double Leg Stretch With Band:<\/strong> <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/double-leg-stretch-band\/\" target=\"_blank\" rel=\"noopener\">Double Leg Exercise With Band<\/a><\/p>\n<p><strong>Single Leg Stretch With Wobble Cushion:<\/strong> <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/single-leg-stretch-i-wobble\/\" target=\"_blank\" rel=\"noopener\">Singe Leg Stretch With Wobble<\/a><\/p>\n<p><strong>Hundreds:<\/strong> <a href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/hundred-pilates-exercise\/\" target=\"_blank\" rel=\"noopener\">Hundreds<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie on a mat on your back. Extend both legs out in front of you with your toes pointed. Without bending your knees, lift both legs straight up and point your toes to the ceiling. Round your elbows. Extend your arms along your sides a few inches off the ground as you engage your core [&hellip;]<\/p>\n","protected":false},"featured_media":64369,"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":[35,43,45,38,39,49],"pose_anatomy":[52,53,54,55,56,58,59,60,61,63,62],"pose_chakras":[67,68],"pose_therapy":[86,90],"pose_drishti":[98],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-64366","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-balance","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-psoas","pose_anatomy-upper-back","pose_anatomy-wrists-arms","pose_chakras-heart-centre","pose_chakras-throat-centre","pose_therapy-sciatica","pose_therapy-varicose-veins","pose_drishti-up","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"<!-- 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