{"id":64400,"date":"2022-04-20T16:58:15","date_gmt":"2022-04-20T16:58:15","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/cervical-nod-2\/"},"modified":"2022-07-02T01:50:04","modified_gmt":"2022-07-02T01:50:04","slug":"supine-toe-taps-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/","title":{"rendered":"Supine Toe Taps"},"content":{"rendered":"

Lie on your back with knees bent and hip-width apart. Lift the legs one by one into the Tabletop position. Slowly lower one leg and lift it back up. Repeat on the other side. Keep pelvis still and spine long, shoulders and neck relaxed. <\/p>\n

Supine Top Taps Exercise FAQs<\/h2>\n
\n

What else is the Supine Toe Taps exercise called?\u00a0<\/strong><\/p>\n<\/blockquote>\n

Toe Taps
\nPilates Toe Taps
\nSupine Alternate Toe Taps<\/p>\n

\n

What are the teaching directions?\u00a0<\/strong><\/p>\n<\/blockquote>\n

Lie on your back with knees bent and hip-width apart. Lift the legs one by one into the Tabletop position. Slowly lower one leg and lift it back up. Repeat on the other side. Keep pelvis still and spine long, shoulders and neck relaxed.<\/p>\n

\n

What are the benefits?\u00a0<\/strong><\/p>\n<\/blockquote>\n

Strengthen powerhouse. Correct poor lower back posture. Disassociate movement of limbs against stable pelvis\/spine.<\/p>\n

\n

What modifications can you recommend?\u00a0<\/strong><\/p>\n<\/blockquote>\n

Alternate Legs:<\/strong> As one leg lifts, the other lowers.<\/p>\n

One Leg:<\/strong> Keep one foot on the floor and work on one leg before switching to the other side.<\/p>\n

Cervical Nod Exercise: <\/strong>Cervical Nod exercise<\/a><\/p>\n

Ankle Circles Exercise:<\/strong> Ankle Circles exercise<\/a><\/p>\n

Both Legs:<\/strong> Lift both legs together but make sure the spine stays in the neutral position.<\/p>\n

D) Place an inflatable cushion or disk under your sacrum. This prop will add increased awareness to the lower back\/pelvis region as well as additional support.<\/p>\n

\n

What are supine exercises?\u00a0<\/strong><\/p>\n<\/blockquote>\n

The term \u201csupine position\u201d means \u201clying on the back or with the face upward,\u201d like when you lie in bed on your back and look up at the ceiling. It\u2019s common to be in the supine position when doing Pilates exercises or breathing and relaxation exercises. The starting pose in a lot of Pilates floor exercises involves finding a neutral spine. When your body is in this position, your core and hips need to be strong and steady. <\/span><\/p>\n

\n

How do I find a neutral spine when in a supine position? <\/strong><\/p>\n<\/blockquote>\n

To find a “neutral spine”,<\/span> lay on your back in the supine position. With knees bent, keep feet flat on the mat. Take a deep inhale, and let your body melt into the mat. On the exhale, use your abdominals to press your lower spine deeper into the floor. Inhale to release. When your back raises off the mat, you will feel a gap or natural curve in your lower back. This is the neutral spine position. This supine resting position centres calms, and soothes the brain, making it ideal for relieving stress. When performed with the head and torso supported, it can also help relieve back and neck pain.<\/p>\n","protected":false},"excerpt":{"rendered":"

Lie on your back with knees bent and hip-width apart. Lift the legs one by one into the Tabletop position. Slowly lower one leg and lift it back up. Repeat on the other side. Keep pelvis still and spine long, shoulders and neck relaxed. Supine Top Taps Exercise FAQs What else is the Supine Toe […]<\/p>\n","protected":false},"featured_media":64653,"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":[46,45,49],"pose_anatomy":[56,57,60,61],"pose_chakras":[70,67,69],"pose_therapy":[71,80,81,89],"pose_drishti":[98],"pose_dosha":[99],"pose_meridian_lines":[],"class_list":["post-64400","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-restorative","pose_types-seated-floor","pose_types-supine","pose_anatomy-hips","pose_anatomy-knees","pose_anatomy-neck","pose_anatomy-psoas","pose_chakras-crown-centre","pose_chakras-heart-centre","pose_chakras-third-eye","pose_therapy-anxiety","pose_therapy-eye-fatigue","pose_therapy-fatigue","pose_therapy-stress","pose_drishti-up","pose_dosha-vata"],"acf":[],"yoast_head":"\nHow to teach Supine Toe Taps Exercise - PilatesLessonPlans.co.uk<\/title>\n<meta name=\"description\" content=\"How to teach Supine Toe Taps Exercise - Strengthen your powerhouse. Correct poor lower back posture | PilatesLessonPlans.co.uk\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to teach Supine Toe Taps Exercise - PilatesLessonPlans.co.uk\" \/>\n<meta property=\"og:description\" content=\"How to teach Supine Toe Taps Exercise - Strengthen your powerhouse. Correct poor lower back posture | PilatesLessonPlans.co.uk\" \/>\n<meta property=\"og:url\" content=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"GeorgeWatts.org\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/yogalessonplans\/\" \/>\n<meta property=\"article:modified_time\" content=\"2022-07-02T01:50:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/1650474371supinetoetaps.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"283\" \/>\n\t<meta property=\"og:image:height\" content=\"331\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@yogalessonplans\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/supine-toe-taps-exercise\\\/\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/supine-toe-taps-exercise\\\/\",\"name\":\"How to teach Supine Toe Taps Exercise - PilatesLessonPlans.co.uk\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/supine-toe-taps-exercise\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/supine-toe-taps-exercise\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/1650474371supinetoetaps.jpg\",\"datePublished\":\"2022-04-20T16:58:15+00:00\",\"dateModified\":\"2022-07-02T01:50:04+00:00\",\"description\":\"How to teach Supine Toe Taps Exercise - Strengthen your powerhouse. Correct poor lower back posture | PilatesLessonPlans.co.uk\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/supine-toe-taps-exercise\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/supine-toe-taps-exercise\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/supine-toe-taps-exercise\\\/#primaryimage\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/1650474371supinetoetaps.jpg\",\"contentUrl\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/1650474371supinetoetaps.jpg\",\"width\":283,\"height\":331},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/supine-toe-taps-exercise\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Yoga Poses\",\"item\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Supine Toe Taps\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#website\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/\",\"name\":\"GeorgeWatts.org\",\"description\":\"Yoga & Pilates Lesson Planning Made Easy\",\"publisher\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#organization\",\"name\":\"GeorgeWatts.org\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/2017\\\/07\\\/Genie-Planner.jpg\",\"contentUrl\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/2017\\\/07\\\/Genie-Planner.jpg\",\"width\":350,\"height\":218,\"caption\":\"GeorgeWatts.org\"},\"image\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/facebook.com\\\/yogalessonplans\\\/\",\"https:\\\/\\\/x.com\\\/yogalessonplans\",\"https:\\\/\\\/www.instagram.com\\\/yogalessonplans\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/in\\\/yogalessonplans\\\/\",\"https:\\\/\\\/www.pinterest.co.uk\\\/yogalessonplans\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UCkSw5U4T6Sc5L7nJLp8-SCQ\\\/\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to teach Supine Toe Taps Exercise - PilatesLessonPlans.co.uk","description":"How to teach Supine Toe Taps Exercise - Strengthen your powerhouse. Correct poor lower back posture | PilatesLessonPlans.co.uk","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/","og_locale":"en_US","og_type":"article","og_title":"How to teach Supine Toe Taps Exercise - PilatesLessonPlans.co.uk","og_description":"How to teach Supine Toe Taps Exercise - Strengthen your powerhouse. Correct poor lower back posture | PilatesLessonPlans.co.uk","og_url":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/","og_site_name":"GeorgeWatts.org","article_publisher":"https:\/\/facebook.com\/yogalessonplans\/","article_modified_time":"2022-07-02T01:50:04+00:00","og_image":[{"width":283,"height":331,"url":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/1650474371supinetoetaps.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_site":"@yogalessonplans","twitter_misc":{"Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/","url":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/","name":"How to teach Supine Toe Taps Exercise - PilatesLessonPlans.co.uk","isPartOf":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/#website"},"primaryImageOfPage":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/#primaryimage"},"image":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/#primaryimage"},"thumbnailUrl":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/1650474371supinetoetaps.jpg","datePublished":"2022-04-20T16:58:15+00:00","dateModified":"2022-07-02T01:50:04+00:00","description":"How to teach Supine Toe Taps Exercise - Strengthen your powerhouse. Correct poor lower back posture | PilatesLessonPlans.co.uk","breadcrumb":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/#primaryimage","url":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/1650474371supinetoetaps.jpg","contentUrl":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/1650474371supinetoetaps.jpg","width":283,"height":331},{"@type":"BreadcrumbList","@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-toe-taps-exercise\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/georgewatts.org\/lesson-planner\/"},{"@type":"ListItem","position":2,"name":"Yoga Poses","item":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/"},{"@type":"ListItem","position":3,"name":"Supine Toe Taps"}]},{"@type":"WebSite","@id":"https:\/\/georgewatts.org\/lesson-planner\/#website","url":"https:\/\/georgewatts.org\/lesson-planner\/","name":"GeorgeWatts.org","description":"Yoga & Pilates Lesson Planning Made Easy","publisher":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/georgewatts.org\/lesson-planner\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/georgewatts.org\/lesson-planner\/#organization","name":"GeorgeWatts.org","url":"https:\/\/georgewatts.org\/lesson-planner\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/georgewatts.org\/lesson-planner\/#\/schema\/logo\/image\/","url":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/2017\/07\/Genie-Planner.jpg","contentUrl":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/2017\/07\/Genie-Planner.jpg","width":350,"height":218,"caption":"GeorgeWatts.org"},"image":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/facebook.com\/yogalessonplans\/","https:\/\/x.com\/yogalessonplans","https:\/\/www.instagram.com\/yogalessonplans\/","https:\/\/www.linkedin.com\/in\/yogalessonplans\/","https:\/\/www.pinterest.co.uk\/yogalessonplans\/","https:\/\/www.youtube.com\/channel\/UCkSw5U4T6Sc5L7nJLp8-SCQ\/"]}]}},"_links":{"self":[{"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/yoga_pilates_poses\/64400","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/yoga_pilates_poses"}],"about":[{"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/types\/yoga_pilates_poses"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/media\/64653"}],"wp:attachment":[{"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/media?parent=64400"}],"wp:term":[{"taxonomy":"pose_category","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_category?post=64400"},{"taxonomy":"pose_types","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_types?post=64400"},{"taxonomy":"pose_anatomy","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_anatomy?post=64400"},{"taxonomy":"pose_chakras","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_chakras?post=64400"},{"taxonomy":"pose_therapy","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_therapy?post=64400"},{"taxonomy":"pose_drishti","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_drishti?post=64400"},{"taxonomy":"pose_dosha","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_dosha?post=64400"},{"taxonomy":"pose_meridian_lines","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_meridian_lines?post=64400"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}