Leg Stretch

Lie on floor with legs extended straight out. Rest arms along sides. Palms facing down. Relax shoulders away from ears. Let belly drop toward floor. Inhale as you pull abs in deeply, sinking navel in toward spine. Curl head forward until chin touches chest and simultaneously bend right knee and pull it in toward chest. Place right hand on outside of right ankle, and place left hand on outside of right knee. Keep left leg fully extended with toes pointed. Raise left heel about two inches off floor. Keep abs scooped, back flat, and upper body curved throughout the movements. Exhale. Switch leg and hand positions (Outside hand holds raised leg's ankle and inside hand holds that leg's knee). Repeat several times with each leg.

Flexes calves, hams (tight from sitting).

Back injury.

Click here for lots of FREE downloadable Yoga lesson plans.

Click here for lots of FREE downloadable Pilates lesson plans.

1. Ask Genie1
2. Mat lesson level 1/2
3. Summer homework Advanced
4. Mathwork
5. 15 Minute Mat Challenge: Core 1
6. 15 Minute Mat Challenge: Advanced Core Flow
7. Michele Burns Feb 2017
8. Matwork Poses
9. matwork
10. Mat Core 2
11. Easter homework
12. Ask Genie4
13. Ask Genie1
14. Ask Genie3
15. Gluts workout
16. Ruth
17. Diane
18. Gentle Pilates Mat Flow: Working Towards Rocker
19. pilates marts/april 2018
20. Osteo week 5
21. Pilates Control 1
22. Jenny
23. Pilates Control 1
24. Kathryn
25. Abigail
26. Well Rounded Mat Sequence
27. Jennifre
28. Jennifer
29. Beginner Mat Sequence
30. Melanie
31. Yvonne
32. Jane Swan
33. Jane
34. Emily
35. Group 1 week 3/6 July-Aug 2018
36. Sam home workout (to help with roll ups)
37. Julie Johnson
38. Irene
39. Lesson 1 x - 6th Sept 2018 Intermediate level
40. Abdominal 5 Series
41. Beginners Week 1
42. Osteo autumn week 4
43. Bernadette
44. Holly
45. Ask Genie6
46. Beginners Week 1
47. Beginners Week 2
48. Jean
49. 26.11.18
50. Christine
51. Monday beginners/intermediate
52. Basico e intermedio
53. Jen
54. Post Nat Mat Class
55. Luciana
56. beg/adv beg /int
57. Anne Day
58. beg/adv beg /int
59. Ask Genie2
60. Pilates exam
61. Pilates exam main phase
62. Well Rounded Mat Sequence
63. Pilates Mat Flow
64. Pilates Workout int/adv core activation
65. beg/adv beg /int
66. long lesson -- 12?
67. Beginners Week 5
68. Sally
69. Pilates intermediate class
70. Michele
71. Ab series of 5
72. Steve
73. Lesson 1
74. Stretch Band work; beg/adv beg /int
75. Gordon
76. Stretch Band work; beg/adv beg /int
77. Magnolia Feb
78. Mat Work Exercises
79. Mat Work 7
80. Beginners/introduction
81. Virtual Pilates 20/05/2020 - Corine
82. Virtual Pilates #1
83. Virtual Pilates #2
84. Lezione nr. 1
85. Abdominal 5 Series
86. Neck, Back, Core and More Pilates
87. Beginner Class 01062020 by Corine
88. Ideas
89. Freestyle 4 Dec23 (no equipment)
90. Ideas 2
91. Mat - Neck, Back, Core - 45min
92. Virtual Pilates 20/05/2020 - Corine
93. Virtual Pilates 20/05/2020 - Corine
94. Mat Pilates
95. beg/adv beg /int
96. Beginners Week 5
97. Well Rounded Mat Sequence
98. Ask Genie1
99. Ask Genie1
100. Stephen Dean 5