Supine Snow Angel
| Similar Pose Names: | Snow angel |
|---|---|
| Category: | Matwork |
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Matwork |
| Types: | Seated & Floor, Supine |
| Anatomy: | Core, Hips, Lower Back |
| Chakras: | Heart Centre |
| Therapy: | Sciatica, Varicose Veins |
| Drishti: | Up |
| Dosha: | Kapha, Pitta |
Lie on your back with knees bent. Ensure the space that's in the small of your back stays the same throughout the exercise. To ensure this, you could place a small rolled towel (size of your hand) in there. This will help keep the spine in its best alignment. If when you lie on your back you find your head is wanting to look back, take however many towels you need and fold them under your head until you have your best posture. Don't use more towels than you need, as this will put your head back to where you're trying to release it from. Arms out to the side. Palms face up. Press your arms down as though you're creating an indentation in the snow. Continue to slide up, keeping the chin tucked, and be aware of not increasing the space in the small of your back. Arms stay in contact with the floor as you slide them all the way up and all the way back down. Repeat.
Increases mobility through the mid-back.
A) Supine snow angel on a foam roller. B) Prone snow angel on a foam roller. C) Wall snow angels
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Is Supine Snow Angel good for swimmers?
Yes. Supine Snow Angel pilates exercise is ideal for swimmers, tennis players or any throwing sports.
What are the benefits of performing the Supine Snow Angel exercise?
The exercise stretches the muscles of your shoulders and lats in a stable and isolated way. Reducing movement restriction in the shoulder helps reduce the likelihood of shoulder injury.
What are some modifications of the Supine Snow Angel exercise?
A) Supine snow angel on a foam roller.
B) Prone snow angel on a foam roller.
C) Wall snow angels.
What are supine exercises?
The term “supine position” means “lying on the back or with the face upward,” like when you lie in bed on your back and look up at the ceiling. It’s common to be in the supine position when doing Pilates exercises or breathing and relaxation exercises. The starting pose in a lot of Pilates floor exercises involves finding a neutral spine. When your body is in this position, your core and hips need to be strong and steady.
How do I find a neutral spine when in a supine position?
To find a “neutral spine”, lay on your back in the supine position. With knees bent, keep feet flat on the mat. Take a deep inhale, and let your body melt into the mat. On the exhale, use your abdominals to press your lower spine deeper into the floor. Inhale to release. When your back raises off the mat, you will feel a gap or natural curve in your lower back. This is the neutral spine position. This supine resting position centres calms, and soothes the brain, making it ideal for relieving stress. When performed with the head and torso supported, it can also help relieve back and neck pain.
