{"id":66132,"date":"2023-03-07T17:23:20","date_gmt":"2023-03-07T17:23:20","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-stretch\/"},"modified":"2023-03-07T18:16:20","modified_gmt":"2023-03-07T18:16:20","slug":"zig-zag-sitting-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/zig-zag-sitting-pilates-exercise\/","title":{"rendered":"Zig Zags Sitting"},"content":{"rendered":"

Sit upright with your legs lengthened out in front of you. Straighten your arms behind you, placing your palms flat on the floor. Widen your legs slightly further than hip-width, flex your feet off the ground and bend your knees, bringing your legs in towards your body. Exhale, and straighten your legs by sliding your heels along the floor. Keep your spine stable, and your feet turned out and flexed off the floor. Inhale while keeping your legs straight, and roll your legs inwards from the hips. Exhale, maintain the turned-in position of your legs and bend your knees by sliding your heels along the floor. Inhale as you turn your legs out again, keeping your legs bent. <\/p>\n

How To Teach Zig Zag Sitting Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Also Known As: <\/strong>Zig Zag Seated. Seated Zig Zag
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Intermediate
\nBenefits:<\/strong> Strengthens hip extensors.
\nPrecautions:<\/strong> Back injury.<\/p>\n
\n

6 Teaching Steps For Zig Zag Sitting Pilates Exercise<\/strong><\/h3>\n
\n

Step 1: Sit Upright\u00a0<\/strong>
\nSit upright with your legs lengthened out in front of you. Straighten your arms behind you, placing your palms flat on the floor. <\/span><\/p>\n

Step 2:\u00a0 Legs In
\n<\/strong>Widen your legs slightly further than hip-width apart, flex your feet off the ground and bend your knees, bringing your legs in towards your body. <\/span><\/p>\n

Step 3: Stable Spine
\n<\/strong>Exhale, and straighten your legs by sliding your heels along the floor. Keep your spine stable, and your feet turned out and flexed off the floor. <\/span><\/p>\n

Step 4: Roll Legs<\/strong>
\nInhale whilst keeping your legs straight, and roll your legs inwards from the hips.<\/span><\/p>\n

Step 5: Slide Heels
\n<\/strong>Exhale as you maintain the turned-in position of your legs and bend your knees by sliding your heels along the floor. Inhale as you turn your legs out again, keeping your legs bent.<\/span><\/p>\n

Step 6: Repeat<\/strong>
\nRepeat.<\/p>\n
\n

3 Beginner Modifications <\/strong>For Zig Zag Sitting Pilates Exercise<\/strong><\/h3>\n
\n

Beginner Modification 1:<\/strong> Bent Knees
\nBend your knees to reduce pressure on your back<\/p>\n

Beginner Modification 2:<\/strong> Folded Blanket I
\nPlace a folded blanket (or Yoga bolster) under your knees.<\/p>\n

Beginner Modification 3:<\/strong> Folded Blanket II
\nSit on a folded blanket or a Yoga block.<\/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":"

    Sit upright with your legs lengthened out in front of you. Straighten your arms behind you, placing your palms flat on the floor. Widen your legs slightly further than hip-width, flex your feet off the ground and bend your knees, bringing your legs in towards your body. Exhale, and straighten your legs by sliding your […]<\/p>\n","protected":false},"featured_media":66138,"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":[47,45,39],"pose_anatomy":[55,56,61],"pose_chakras":[64,65,66],"pose_therapy":[87,88,90],"pose_drishti":[95],"pose_dosha":[101,100,99],"pose_meridian_lines":[],"class_list":["post-66132","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-seated","pose_types-seated-floor","pose_types-stretch","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-psoas","pose_chakras-base","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-leg-congestion","pose_therapy-poor-posture","pose_therapy-varicose-veins","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta","pose_dosha-vata"],"acf":[],"yoast_head":"\nHow to teach Zig Zag Sitting pilates exercise | Matwork Pilates<\/title>\n<meta name=\"description\" content=\"How to teach Zig Zag Sitting pilates exercise | Matwork Pilates. 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