Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Matwork |
| Types: | Chest Opener, Hip Opener, Seated, Seated & Floor, Side Bend, Stretch |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Psoas, Wrists & Arms |
| Chakras: | Base |
| Therapy: | Back Pain, Depression, Poor Posture, Stress |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Extend left arm straight up above head. Left shoulder down. Bring inside of arm close to the ear. Keep left hip grounded as you lengthen your spine. Extend spine up until you have nowhere left to go with the stretch but to take it over to the side. Move support hand further away from body to increase the stretch (or fold supporting elbow onto the floor). Keep shoulders down even at the farthest point of your reach. Repeat on the other side.
Lengthens and strengthens lateral obliques.
A) Do arm circles at the top of the stretch. B) Do a side lift at the top of the stretch. C) Sit with the leg extended in front.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Face to face November
- Josh and Mike v2
- Thursday zoom 25/08
- School September
- Post Natal
- Stress relief
- Matwork 2 Focusing on Upper body
- Friday 11th Feb
- Ask Genie4
- Ask Genie1
- Matwork 2 Focusing on Upper body
- Pre Natal 27 weeks +
- Upper Body Strength
- March 2023
- 10 Jan Express
- stretch unfinished
- Ask Genie6
- Stretches
- Stretches copied
- Lisa mat work 4
- 24 Jan Express
- Ask Genie1
- Heart-Chakra - Chest opener
- intermediate1
- Lisa matwork
- 20 minute flow
- Lisa matwork 2
- 10 minute beginner/pg flow
- Ava Plan 1
- Ask Genie1
- Ava Plan 2
- Lisa matwork 3 - magic ring
- 2 may
- Stephanie Week 1
- Mat 1
- Stress relief
- Stress relief
- Gt Bromley 1
- Stephanie Week 2
- 45 min Mat 2 Int
- Stretch & Flow Pilates 15th September 2022
- Thursday
- Stretch & Flow Pilates 6th October
- 5 pamoka Intermediate
- 6 pamoka Intermediate
- Stretch & Flow Pilates 15th September 2022
- Ask Genie3
- 15 intermediate matwork
- Stretch & Flow Pilates
- Sliders (CA &Debenham)
- Stretches Rob 2023
- Ask Genie 2
- Quick Flow
- Ask Genie 6
- 20-minute Beginner for Abs
- 33 Flow matwork
- 35 pamoka Intermediate
- lisa 3
- Feb: 10-min Heart Chakra (plie heel lifts)
- Feb: 10m Crown Chakra (half camel)
- Feb: 30m Pilates II
- Feb 15m Core II
- Ask Genie 4
- Full Body Pilates
- Christy Plan 1
- abs and stretch
- march stretch 2023
- March Pilates Class 4: Half Boat Pose
- March Pilates Class 8: Boat Pose
- abs and stretch
- Matwork II
- Pre/Post Natal Class
- 30 min core
- Stretch & Flow Pilates
- Wall and ball
- Mat Pilates
- BEGINNER PILATES 1
- Beginners MobilityPilates 1
- Full Body Pilates
- Mat Pilates 24th July
- Full Body Pilates
- Mat Pilates beginner
- Susan rehab
- Pilates 1
- Small Ball 1 revised Anna
- Full Body Pilates 1
- Full Body Pilates 1
- Full Body Pilates 1 (beginner)
- Full Body Pilates 1 (beginner)
- Full Body Pilates 1
- Mat Pilates beginner
- Full Body Pilates
- Ask Genie 3
- Full Body Pilates Monday night class
- Full Body Pilates Monday night class
- Full Body Pilates
- school/ family
- Small Ball 1
- Full Body Matt
- LCK Reformer 2
Mermaid Pose FAQs
What are the energetic and emotional benefits of the pose?
Mermaid Pose opens the chest which improves posture and confidence. It stretches the shoulders which get tight from “everyday stress”. It stretches the hips which also suffer from tightness due to all the sitting we do. It strengthens the core which improves confidence and feeling of groundedness. It provides a backbend that improves posture and naturally releases happy endorphins. It’s also a balance pose. When you balance something amazing happens. You instantly align your body’s centre of gravity with the earth’s gravitational field. You are placing yourself in perfect physical equilibrium with a fundamental force of nature. The continued effort to balance and rebalance brings your nerve impulses, thoughts, emotions, and consciousness into balance. That’s why you feel calm when you try to balance and become balanced.
Can it help silence the inner critic?
Whenever you fall out of a balance pose, you may hear the internal critic saying, “What’s wrong with me? I should be able to do this.” The trick is to respond by saying something like: “My ego is okay with losing control. I’m going to just keep on keeping on.”
Can I use a band when practising the pose?
Yes.
Can I use the pose for a gentle Pilates warm-up?
Yes. It makes a perfect warm-up pose.
What are some advanced versions of the pose?
Version I: Do arm circles at the top of the stretch.
Version II: Do a side lift at the top of the movement. After your arm is as far overhead and to the side as comfortable, raise the lower hip off the floor.
What are the top three mistakes people make in this pose?
Arched Back: Stay flat. Do not arch your back.
Craned Neck: The head moves in alignment with the spine. Don’t crane your neck out of this alignment.
Over-stretching: Stretch only as far as you can with good form and no discomfort. Have patience and wait until your body is ready to deepen the stretch.
Raised Shoulders: Keep shoulders down.
What modifications do you recommend?
Leg Extended In Front: If you can’t sit in the Z leg position without discomfort, position your back leg more to the side. If that is still uncomfortable, sit with the leg extended in front (or with both legs folded in front).
