Rocking

Lie on belly. Arms by side. Head turned to one side. Bend both knees. Hold onto ankles. Press ankles into hands. Lift chest and knees up by engaging backs of legs and back extensors. Maintain this shape as you rock backwards and forwards.

Stretches thighs, groins, abs, chest, throat, hip flexors. Increase spinal mobility.

Use a strap.

Back injury.

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1. Ask Genie1
2. Ask Genie2
3. Relaxed (mindfulness)
4. Matwork Poses
5. matwork
6. Mat Core 2
7. Week 5 Fundamentals
8. Ask Genie1
9. Ask Genie1
10. Mat Work Exercises
11. Ask Genie1
12. Intermediate Pilates June 9th
13. Ask Genie1
14. Ask Genie2
15. Ask Genie1
16. Zoomers July 21
17. Ask Genie18
18. Ask Genie3
19. w/c 9 Aug restorative
20. w/c 9 Aug restorative
21. Ask Genie2
22. Ask Genie2
23. Ask Genie1
24. Ask Genie3
25. Ask Genie1
26. Ask Genie2
27. Masterclass 2
28. Zoom
29. Ask Genie 3
30. 30-minute Full Body Beginner
31. 30-minute Full Body Intermediate
32. 30-minute Full Body Beginner
33. Pilates for Children
34. 30-minute Full Body Intermediate
35. 30-minute Full Body Beginner
36. Ask Genie 1
37. 30-minute Full Body Intermediate classics jan 24
38. Ask Genie 2
39. 30-minute Full Body Intermediate classics jan 24
40. Ask Genie 2
41. Mat Exercises
42. Mat Exercises lesson plan to work on
43. Classic 45 min Mat
44. Ask Genie 1
45. Ask Genie 1
46. Ask Genie 2
47. Joseph Pilates Mat sequence-db
48. Ask Genie 2