Finding Neutral

Lie on back with knees bent. Feet flat on floor. Legs parallel. Heels, toes, knees, and hips in one line. Arms rest at sides. Melt into floor. Relax body, including shoulders, neck, jaw. Allow back to rest on floor, without effort. Rib cage is dropped with lower ribs released to floor. Breathe deeply. Move breath into back and sides of rib cage, and all way down to pelvis. Exhale and use abs to press lower spine into floor in a pelvic tuck. Inhale to release. Exhale and pull lower spine up, away from floor creating a pelvic tilt. Inhale to release.

Prevent back strain.

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1. Mat class week 6
2. Magnolia 17th
3. Magnolia Week 3
4. Beginner 1
5. November/December 2917
6. Mathwork
7. Mat Bridge Workout: 17 Exercises In 17 Minutes
8. Mat Bridge Workout: 15 Exercises In 15 Minutes
9. Mat Workout 1: 45 Minutes
10. 15 Minute Mat Challenge: Pelvic Tilt Correction Series
11. 15 Minute Intermediate Mat Pilates Challenge
12. Relaxed (mindfulness)
13. Matwork Poses
14. seated and floor
15. New
16. matwork
17. Private Group Session
18. Beginners Matwork Pilates Workout: Mobility, Flexibility & Coordination
19. Lesson 2
20. 29 November 2018
21. Sept 11th Monday no2
22. Bleddfa Pilates
23. Lesson 3
24. Seated and floor
25. Ruth
26. 26 November 2018
27. Thursday 12 July 2018
28. MLS lesson one
29. Beginner 1
30. Kathryn
31. Abigail
32. Jennifre
33. Jennifer
34. Melanie
35. Jane Swan
36. Jane
37. Emily
38. Tiny dancer
39. Pilates for Horseriders - week 2
40. Julie Johnson
41. Irene
42. 3 week plan
43. Holiday treat
44. Beginners Week 1
45. Magnolia Week 1 block 2
46. Bernadette
47. Ask Genie7
48. Beginners Week 1
49. Beginners Week 2
50. Initial session
51. Linda Hodkinson Sessions 1 - 3
52. Linda Hodgkinson Sessions 1 - 3
53. Jean
54. Cool Down
55. Christine
56. phebe 1
57. Jen
58. Post Nat Mat Class
59. Magnolia Week 1
60. Reformer Intro Session Sequences
61. Anne Day
62. Magnolia Week 2 block 3
63. Ask Genie1
64. Lezione semplice
65. Magnolia Week 2 block 3
66. Ask Genie1
67. Magnolia Week 2 block 5
68. Ask Genie1
69. Beginners Week 5
70. Pilates intermediate class
71. Magnolia Week 5 block 5
72. Beginners pilates week 1
73. Magnolia Week 1 block 5
74. Beginners pilates
75. Ask Genie1
76. Magnolia week 1 block 6
77. Lesson 1
78. Copy beginner lesson ( Janine week 1)
79. Beginners pilates
80. Pre-Pilates
81. Magnolia block one week 6;
82. Mat Work Exercises
83. Stephan 1.3
84. Stephan 1.2
85. Begnners
86. HG 250220
87. Mat Bridge Workout: 15 Exercises In 15 Minutes
88. march/april mat
89. Ask Genie5
90. Ask Genie6
91. 소도구필라테스
92. Beginners/introduction
93. Beginners Pilates-8/10
94. Virtual Pilates 20/05/2020 - Corine
95. Virtual Pilates #1
96. Virtual Pilates #2
97. Virtual Pilates 8
98. Beginners Pilates
99. Intermediate Pilates June 15th
100. General Pilates June 15th