Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | Matwork |
| Types: | Arm Balance, Back Bend, Balance, Prone, Seated & Floor, Strengthen |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Knees, Lower Back, Wrists & Arms |
| Chakras: | Base, Sacral Centre |
| Therapy: | Eye fatigue, Headaches, Leg Congestion, Poor Posture, Stress |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Start on hands and knees (all fours). Knees directly below hips and wrists. Centre head in a neutral position. Eyes gaze at the floor. Keep abdominals tight towards the spine. Part I: Lift left foot off the mat. Turn the foot towards the head and turn the head towards the foot. Repeat on the other side (with the left foot still off the mat). Part II: Repeat on the other side (lift right foot off the mat). Come back to the start position.
Stretches torso and neck. Massages spine and core. Mobilises the hips.
Neck or wrist injury.
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Click here for lots of FREE downloadable Pilates lesson plans.
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Tail Wag Pose FAQs
Is it an all fours exercise?
Yes.
Why do they call it Tail Wag pose?
Because the movement resembles a dog wagging its tail.
What are the precautions for the Pose?
Wrist injury. Knee injury. If you have neck pain keep the head in line with the torso.
What are good follow up poses for the pose?
Extended Child Pose (Utthita Balasana)
Extended Child Pose With Twist
What is a good counterpose?
Extended Child Pose (Utthita Balasana)
What’s your best beginner’s tip for the pose?
Draw your shoulders down, away from your ears, and don’t move your head up or down (head should only move to the side).
What’s your second-best beginner’s tip for the pose?
Shake your hands out before and after the pose.
What’s your third-best beginner’s tip for the pose?
As preparation for the pose, make fists and then stretch out your fingers. Repeat this quickly for 10 seconds.
What are the main benefits of the pose?
It will give your spine a gentle massage.
It will give your belly organs a gentle massage.
It will stretch the front of your torso which improves posture and mood.
It will stretch the front of your neck (helps prevent loss of movement in the neck).
What is the main precaution?
Look to the floor if you have any neck injuries.
What is the wave version?
From all fours, create a wave-like motion, moving your tailbone first and allowing your spine to follow.
What’s a good Cat-Cow version?
Extend out your opposite arm and leg in Cow Pose. Draw the knee to the nose as you round your back into Cat pose.
