Plie Alternate Heel Lifts
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| Category: | Pilates Lesson Planner |
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| Types: | Balance, Hip Opener, Standing, Strengthen |
| Anatomy: | Hamstrings, Hips, Lower Back, Psoas, Wrists & Arms |
| Chakras: | Base, Heart Centre, Sacral Centre |
| Therapy: | Poor Posture |
| Drishti: | Navel |
| Dosha: | Kapha, Pitta |
Take a wide stance and point your toes about 45 degrees outward. Extend your arms out to the sides at shoulder height. Keeping your knees behind your toes, and your shoulders stacked over your hips, bend your knees to lower your body until your thighs are parallel to the floor. From this position, raise your left heel. Then release it, and raise your right heel. That's one rep.
Strengthens thighs, buttocks, and hamstrings.
A) Sit on front edge of chair. B) Come onto tiptoes. C) Hands resting on thighs in Aakash Mudra (join and press tip of third finger with a tip of thumb). D) Raise up on toes and cross arms. Gaze down at mat. E) Include a twist. F) Back against a wall. G) Gentle Plie (don't lower into full squat). H) Raise arms overhead. I) Raise arms parallel to the mat.
Knee, leg or shoulder injury.
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Plie Alternate Heel Lifts FAQs
What are some modifications for Plie Alternate Heel Lifts?
Arms Behind:Â Chair pose with arms behind
Chair Prop:Â Chair squat with a chair as a prop
Mountain I Pose:Â Mountain pose with arms up I
Mountain II Pose:Â Mountain pose with arms up II
Mountain III Pose:Â Mountain pose with arms up III
Palms:Â Join palms overhead.
Palm Tree I Pose:Â Palm tree I pose
Palm Tree II Pose:Â Palm tree II pose
Palm Tree III Pose:Â Palm tree III poseÂ
Palm Tree On Tiptoes Pose:Â Palm tree on tiptoes pose
Place Hands On Thighs:Â If your chest and shoulders are stiff, start with placing your hands on your thighs, palms facing down. Then slowly raise arms overhead.
Single-Leg Stand Pose:Â Single-leg stand poseÂ
Pilates Block:Â Place a block between your thighs.
What are some modifications for Plie Heel Lifts?
Chair: If squatting is difficult sit on the front edge of a chair.
Tiptoes: Come onto tiptoes.
Mudra: Hands resting on thighs in Aakash Mudra (join and press the tip of the third finger with the tip of the thumb).
Toes: Raise up on toes and cross arms. Gaze down at the mat.
Twist: Include a twist.
Wall: Back against a wall.
Gentle Plie: Don’t lower into a full squat.
Arms I: Raise arms overhead.
Arms II: Raise arms parallel to the mat.
Will Plie Alternate Heel Lifts help strengthen my hips?
Yes. The position of the hips in this pose is perfectly placed, taking the weight of the upper body. With practice, the muscles around your hips gain strength.
Will Plie Alternate Heel Lifts give me a deep stretch to the upper body?
Yes. The entire upper body, shoulders, chest, spine, neck, and back get stretched in Chair Pose.
Will Plie Alternate Heel Lifts give me strong legs?
Yes. Squats are one of the best poses for strengthening your legs. The bending of the knees adds good stress to the thighs (at the quadriceps, hamstring, and calves) which strengthens the entire leg.
Will Plie Alternate Heel Lifts help prevent knee injury?
Yes. When in a Squat your knee joints and ankles get toned and strong. While the upper body at the hips bends, the lower body takes some weight, giving the knee and ankle joints a good amount of pressure. This pressure slowly improves the joints and helps prevent knee injury.
Will Plie Alternate Heel Lifts give me a six-pack?
I can’t guarantee the six-pack, but I can guarantee that this pose does an amazing job at massaging your abdominal muscles. The core muscles get a great workout in the pose because you need to tighten your abdominal muscles while holding the pose. Bringing your navel close to the spine helps tighten the abdominal muscles.
Will Plie Alternate Heel Lifts massage my organs?
Yes. Bringing your navel close to the spine helps tighten the abdominal muscles, and, which is like giving your organs a healthy massage.
Will Plie Alternate Heel Lifts open my chest for improved breathing?
Yes. Squats open your chest for improved breathing: The raising of the shoulders expands your chest which helps the diaphragm to expand, which improves breathing.
Will Plie Alternate Heel Lifts help calm my nervous system?
Yes. This exercise will improve your nervous system. With the deep spinal stretch, the nervous system gets massaged.
Will Plie Alternate Heel Lifts help to improve my balance?
Yes. Squats will improve your balance and focus. When holding the pose you strengthen your leg muscles, which improves your balance. Think of your legs like tree trunks. The stronger the trunk, the less likely the tree will fall in the wind. Half Squat is a balance pose. All balance poses require a lot of focus, which is good for improving awareness and balance.
Will Plie Alternate Heel Lifts help my athletic performance?
Yes. Squats are ideal for athletes. Squats strengthen your quadriceps, hamstrings, and calves, which are essential muscles for athletes. The tightening of the knees in Half Squat also helps to absorb shock, which helps to prevent knee injury which is very common amongst athletes.
