Supine Toe Taps
| Similar Pose Names: | Pilates toe taps,Toe taps,Supine alternate toe taps |
|---|---|
| Category: | Matwork |
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Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
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| Sub Category: | Matwork |
| Types: | Restorative, Seated & Floor, Supine |
| Anatomy: | Hips, Knees, Neck, Psoas |
| Chakras: | Crown Centre, Heart Centre, Third Eye |
| Therapy: | Anxiety, Eye fatigue, Fatigue, Stress |
| Drishti: | Up |
| Dosha: | Vata |
Lie on your back with knees bent and hip-width apart. Lift the legs one by one into the Tabletop position. Slowly lower one leg and lift it back up. Repeat on the other side. Keep pelvis still and spine long, shoulders and neck relaxed.
Strengthen powerhouse. Correct poor lower back posture. Disassociate movement of limbs against stable pelvis/spine.
A) As one leg lifts, the other lowers. B) Keep one foot on the floor and work on one leg before switching to the other side. C) Circle the ankles.
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Supine Top Taps Exercise FAQs
What else is the Supine Toe Taps exercise called?
Toe Taps
Pilates Toe Taps
Supine Alternate Toe Taps
What are the teaching directions?
Lie on your back with knees bent and hip-width apart. Lift the legs one by one into the Tabletop position. Slowly lower one leg and lift it back up. Repeat on the other side. Keep pelvis still and spine long, shoulders and neck relaxed.
What are the benefits?
Strengthen powerhouse. Correct poor lower back posture. Disassociate movement of limbs against stable pelvis/spine.
What modifications can you recommend?
Alternate Legs: As one leg lifts, the other lowers.
One Leg: Keep one foot on the floor and work on one leg before switching to the other side.
Cervical Nod Exercise: Cervical Nod exercise
Ankle Circles Exercise: Ankle Circles exercise
Both Legs: Lift both legs together but make sure the spine stays in the neutral position.
D) Place an inflatable cushion or disk under your sacrum. This prop will add increased awareness to the lower back/pelvis region as well as additional support.
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.
