One Leg Stretch
| Similar Pose Names: | Wind release |
|---|---|
| Category: | Matwork |
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How To Teach One Leg Stretch Pilates Exercise
Position: 6 of 34
Previous Position: Rolling Back
Next Position: Double Leg Stretch
Also Known As: Wind ReleaseÂ
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthen abdominals.
Precautions: Neck or spine injury.
6 Teaching Steps For One Leg Stretch Pilates Exercise: Infographic
Step 1: Back
Lie on your back.
Step 2: Knees Into Chest
Curl head and shoulders off the mat. Bend both knees into the chest.
Step 3: Extend Leg
Extend one leg straight as you place both hands on the opposite shin.
Step 4: Hands
The outside hand is placed near the ankle. Place your inside hand near the knee.
Step 5: Switch Leg
Switch legs, extending the opposite leg straight and pulling the opposite knee into your hands.
Step 6: Continue
Continue switching the legs.
2 Top Teaching Tips For One Leg Stretch Pilates Exercise
Tip 1: Still
Keep your torso still. The only movement is in your legs and arms.
Tip 2: Straight Line
Keep your legs moving in a straight line, not in bicycling action (up and down).
6 Modifications For One Leg Stretch Pilates Exercise: Infographic
2 Beginner Modifications For One Leg Stretch Pilates Exercise
Beginner Modification 1: Head
Keep head down (versus raised up).
Beginner Modification 2: Legs
Raise your legs higher (if your back comes off the mat).
4 Advanced Modifications For One Leg Stretch Pilates Exercise
Advanced Modification 1: Rocking
Play with rocking from side to side.
Advanced Modification 2: Knee Circles
Move the knees in circles (helps release tension in the lower back).
Advanced Modification 3: Legs Lower
Lower your legs.
Advanced Modification 4: Torso Higher
Raise your torso higher.
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
