Spine Curls

Lie on back with knees bent. Feet flat on floor. Arms down by sides. Inhale. Exhale, pull navel in to spine. Gently squeeze buttocks and flatten low back onto mat. Inhale, release to comfortable Neutral Spine. Keep neck long and shoulders relaxed. Exhale, pull navel in to spine again and gently squeeze buttocks. Flatten lower back onto mat, then roll tailbone slowly up off the mat into Bridge position. Inhale, hold. Your body makes a straight line from shoulders to knees. Exhale, roll down one vertebra at a time with belly pulled in until you return to Neutral Spine.

Lower back stretch.

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1. Spencer's Lesson Plan
2. Sandford week four
3. Mathwork
4. Mat Workout 1: 45 Minutes
5. Higher Intermediate Lesson Plan
6. Matwork Poses
7. matwork
8. Ask Genie1
9. Lesson 2
10. 29 November 2018
11. Lesson 3
12. Pilates for Horseriders - week 1
13. Mat class week 1
14. Beginners - week 5 - B
15. Flexibility
16. Ask Genie1
17. 26.11.18
18. phebe 1
19. Post Nat Mat Class
20. Luciana
21. Ask Genie2
22. long lesson -- 12?
23. ARK Pilates October Lesson Plan One
24. EVH
25. EVH 28/11/19
26. Mat Work 9
27. Mat Work Exercises
28. Mat Work 12
29. Mat Work 7
30. Lezione nr. 1
31. Ask Genie1
32. Core
33. 29 November 2018
34. Cooke/Lockhart family January
35. Ask Genie2
36. Ask Genie10
37. Ask Genie2
38. Ask Genie13
39. Matwork 2
40. Ask Genie15
41. Zoomers July 21
42. Ask Genie1
43. Ask Genie5
44. Ask Genie2
45. Ask Genie3
46. Ask Genie13
47. stretch unfinished
48. Ask Genie6
49. Start up
50. Ask Genie1
51. Start up
52. Ask Genie1
53. Ask Genie3
54. Ask Genie2
55. Mat Workout 1: 45 Minutes
56. Mat Workout 1: 45 Minutes
57. Mat Workout 1: 45 Minutes copy
58. Mat Workout 1: 45 Minutes
59. Mat Workout 1: 45 Minutes
60. 4 Mat Workout 1: 45 Minutes
61. Quick Flow
62. Ask Genie 4
63. Ask Genie 6
64. Ask Genie 7
65. 33 Flow matwork
66. Ask Genie 1
67. Private March thursday
68. Piriformis
69. Mat Workout 1: 45 Minutes
70. Ask Genie 2
71. Ask Genie 1
72. Pilates 2
73. Pilates 3
74. Pilates 3
75. Ask Genie 4
76. Mat Exercises
77. Ask Genie 2
78. Mat Exercises lesson plan to work on
79. Ask Genie 1
80. Ask Genie 3
81. Mat Warm up - Supine
82. Pilates Gliders Intro
83. Pilates 45 B
84. Ask Genie 1
85. Ask Genie 3
86. Ask Genie 4
87. Part III: Psoas & Upper Body
88. Mat Workout 1: 45 Minutes
89. Mat Workout 1: 45 Minutes
90. Ask Genie 1