| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | 34 Classic Exercises |
| Types: | Chest Opener, Inversion, Seated & Floor, Stretch, Supine |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hips, Lower Back, Middle Back, Neck, Upper Back, Wrists & Arms |
| Chakras: | Heart Centre, Throat Centre |
| Therapy: | Herniated Disc, Leg Congestion, Sciatica, Varicose Veins |
| Drishti: | Up |
| Dosha: | Kapha, Pitta |
Lie on back with knees bent. Feet hip distance apart. Peel tailbone and spine off the mat. Extend right leg to ceiling with foot pointed. Lower right leg towards the ground, flex foot and bring leg back to the ceiling. Repeat. Place right foot down onto mat. Repeat with left leg. To finish, roll spine and tailbone down to the mat.
Strengthen hamstrings and glutes.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Test Lesson Plan Beginner
- Joseph Pilates: 34 Classic Mat Exercises
- Contrology Matwork 34
- New April
- Intermediate Pilates June 11th
- Summer homework Advanced
- Pilates Autumn 2016
- Ask Genie2
- Supine Mat Workout: 15 Exercises
- Mat Bridge Workout: 17 Exercises In 17 Minutes
- Mat Bridge Workout: 15 Exercises In 15 Minutes
- 15 Minute Mat Challenge: Classic Flow 2
- 15 Minute Mat Challenge: Spinal Articulation
- 15 Minute Inner Thigh Challenge
- 15 Minute Classic Challenge
- prova
- 34 Classic Exercises Poses
- classic mat
- New
- Matt Pilates sesh 1
- Private Group Session
- assessment
- 1 st plan
- Sept no.3
- One leg kick to success (December)
- Pilates exam
- 1st intermediate
- 25th sept
- Thursday 28th sept
- Intermediate +
- Final assessment
- Beginner/intermidate 1
- Shoulder mobility. January 2018
- Februar 2018
- Beginners/intermediate Feb 2018
- V1 Mixed Level
- 1
- Pilates Control 1
- Ask Genie1
- MLS lesson one
- Mat class June week 2
- Mat class June week 2
- Pilates Control 1
- Group 1 week 3/6 July-Aug 2018
- Travel Day
- Lesson 1 x - 6th Sept 2018 Intermediate level
- Ask Genie1
- Ask Genie4
- Ask Genie8
- Ask Genie2
- Ask Genie9
- Chris Holmes
- Shoulder warm up
- Beginners 1
- Postnatal
- Thursday evening intermediate
- Ask Genie1
- Jen - 18 January 2020
- Debbie June 19
- Ask Genie1
- July Henley
- Magnolia Week 5 block 2
- Ask Genie1
- Joseph Pilates: 34 Classic Mat Exercises
- Ask Genie2
- Ask Genie1
- Ask Genie3
- Ask Genie2
- Magnolia Week 5
- Face to face November
- Dax mixed equipment week 1
- Beginners2
- Newsletter Spring 2020
- Ask Genie1
- Ask Genie2
- Assessment
- Balance And Bathe In Equanimity 2
- Maya - 19 October
- Alan and Hilary - 23 November
- Week 1
- 30 Minute Mat Challenge: Balance And Bathe In Equanimity
- Alan and Hilary - 23 November
- Ask Genie1
- 12 week beginner plan
- Rhian - 25 January 2020
- Intermediate
- Joseph Pilates: 34 Classic Mat Exercises
- 34 Classic Exercises
- Intermediate
- Contrology Matwork 37
- Sue and Mike - 22 February
- magnolia Feb 25
- physiotherapy stability class 2502
- Mat Bridge Workout: 15 Exercises In 15 Minutes
- Mobility]
- Ask Genie1
- Full Body Mat
- March matness!
- Mat Work 3
- Ask Genie12
Super Power: Stability
Shoulder Bridge is a go to exercise in most Pilates classes because it improves posture, works your core, strengthens your glutes and stabilises your shoulders. Shoulder Bridge has many variations, but they all start with the basic stance: lying on your back with the soles of your feet on the mat, with knees bent and pelvis lifted. The main super power gained from Shoulder Bridge exercise is stability.
