Sacral Circles

Lie on back with legs and arms extended. Draw both knees to chest. Clasp hands around knees. Keep back flat on mat. Release shoulder blades down toward waist. Draw tailbone and sacrum down toward mat. Lengthen spine. Softly do clock-wise circles with knees. Return to start position.

Lower-back stretch. Good for posture.

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1. Sandford week four
2. Mat lesson level 1/2
3. Summer matwork class (shared)
4. Ask Genie1
5. Mathwork
6. Mat Workout 1: 45 Minutes
7. Sandford week one
8. 15 Minute Mat Challenge: Hips + Lower Body
9. Matwork Poses
10. matwork
11. Diane Rowshangohar
12. Summer matwork class
13. Anne homework
14. Rotation
15. Lesson 2
16. Thursday 15.03.18
17. Thursday 12 July 2018
18. Green Farm (beginners 3) April
19. Beginner/Intermediate matwork class
20. Beginner/Intermediate matwork class
21. Beginner/Intermediate matwork class
22. Beginner/Intermediate matwork class
23. Lorraine and Olivia
24. Magnolia Week 5
25. Virtual Pilates 7
26. Shoulder warm up
27. phebe 1
28. Ask Genie1
29. Post Nat Mat Class
30. Ask Genie1
31. Magnolia Week 5 block 2
32. Magnolia Week 5
33. Ask Genie1
34. Ask Genie2
35. Ask Genie1
36. small ball 1
37. Mat Work Exercises
38. Ask Genie8
39. Virtual Pilates 3
40. Virtual Pilates 4
41. Neck, Back, Core and More Pilates
42. Virtual Pilates 5a
43. Virtual Pilates 6
44. Ideas
45. Ideas 2
46. Mat - Neck, Back, Core - 45min
47. Shoulder warm up
48. Ask Genie1
49. Cooke/Lockhart family January
50. Ask Genie10
51. Ask Genie2
52. Ask Genie3
53. Ask Genie1
54. School November
55. Stretches
56. Stretches copied
57. Ask Genie3
58. Ask Genie1
59. Ask Genie2
60. Mat Workout 1: 45 Minutes
61. Mat Workout 1: 45 Minutes
62. Ask Genie1
63. Mat Workout 1: 45 Minutes copy
64. Mat Workout 1: 45 Minutes
65. Ask Genie3
66. Ask Genie 5
67. Mat Workout 1: 45 Minutes
68. Ask Genie2
69. Stretches Rob 2023
70. Mat Workout 1: 45 Minutes
71. Ask Genie 1
72. Ask Genie 1
73. Ask Genie 1
74. Ask Genie 2
75. Calming Practice
76. Upper & Lower Body Mobiliser
77. test 2
78. Beginners Full Body Pilates Sequence
79. Ask Genie 5
80. Stretches Rob 2023
81. Ask Genie 2
82. Calming Practice
83. Mat Exercises
84. Mat Exercises lesson plan to work on
85. Calming Practice
86. Pilates - Day 1
87. Ask Genie 2
88. Pilates - Day 1
89. Mat Workout 1: 45 Minutes
90. Pilates - Day 1
91. Mat Workout 1: 45 Minutes