Yoga Workout ♥ Better Than The Gym | Abs & Core



7 Yoga Poses for Your Pilates Workout

Plow Pose

Halasana pose
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Begin lying on your back with your knees bent, feet flat on the floor hip-distance apart.
Your arms are along your sides with the backs of the arms pressing slightly into the mat, opening the chest.
Inhale: Bring your knees up and deepen the crease at the hips.
Exhale: Press into the floor with the backs of your arms and palms. Extend your legs and bring them over your head. Continue the move, Lifting your hips so that your legs are about 45 degrees off the floor behind you. Weight is on your shoulders and arms, not on your neck.
Bring your hands to the back of the hips to help support the spine.
Inhale: Lengthen your neck - head away from shoulders, shoulder blades moving down the back.
Exhale: Take your legs to the floor behind you. Only go as far as you can without taking weight on your neck. Keep your legs as straight and together as possible.
Support this move by keeping the spine long; moving the thighs up, away from the abdomen and by using your for support throughout.
Hold one to five minutes.
Exhale to roll the spine down onto the mat. Support the roll-down by pressing into the mat with the backs of your arms and palms and by using your abdominal muscles for control.
Also see halasana.

Pilates notes:You might recognize much of the Pilates roll-over and other Pilates exercises here. What you get out of staying at plow pose, the furthest point of the exercise, is the chance to really find the lift of the abdominal muscles that makes this a good back stretch and not a collapse of the weight into the spine and shoulders. Don't depend on the support of your hands, but use it to find lift, to adjust your leg position and to establish this point in your mind/body so you can hit is properly as you move through Pilates exercises. Some similar Pilates exercises on the mat and equipment do not take the feet all the way to the floor, overhead, for example, but the principles are the same.






Video: At Home Pilates Workout: No Equipment Pilates/Yoga Exercises

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Date: 13.12.2018, 14:09 / Views: 95261