Sequencing EXERCISE Plane Breathing Set up Common … · Polestar Pilates Mat I Mat II (Movement, Principles, Sequencing) 1 Sequencing EXERCISE Plane Breathing Set up Common Mistakes

Polestar Pilates Mat I Mat II (Movement, Principles, Sequencing) 1

Sequencing EXERCISE Plane Breathing Set up Common Mistakes Imagery Cueing Precautions

Supine

Integrations

Accessory

Breathing

inhale into upper chest,

allow breath to move

uppe rribs & shoulders

toward head/ exhale

come back to starting

position

torso in neutral,

lying supine on mat,

knees bent, feet flat

on floor aligned

with hip joints

(ischium) arms on

mat, palms up or

down

Paradoxical'

breathing (when

someone sucks in

diaphragm on inahle

and pushes abs on

exhale), excessive

breathing, excessive

force when breathing

Breathing down into

the mat and into the

sides of the hands

spinal patholgies,

keep them out of

flexion like

osteoporosis,

sensitive tailbone or

cocyx

Supine

Integrations

Diaphragma

tic Breathing

inhale allow diaphragm

to expand, abdominals

to rise & upper chest &

shoulders to stay still/

exhale allow abdominal

to move toward spine &

ribs funnel towards

pelvis. Keep neutral

spine

torso in neutral,



on floor aligned

with hip joints

(ischium) arms on

mat, palms up or

down

Paradoxical'

breathing (when

someone sucks in

diaphragm on inahle

and pushes abs on

exhale), excessive



All together, lobes

making imprints in

the sand or

deepening. Balloon

inflating in the chest.

Breathe in goes in all

3 dimensions

anyone sensitive to

extension, stenosis,

spondlolathesis, and

pregnancy

Supine

Integrations

Bucket

Handle

Breathing

inhale laterally allowing

ribs to move out to

sides. Upper chest &

belly still. Add posterior

inhale into ribs too.

torso in neutral,



on floor aligned

with hip joints

(ischium) arms on

mat, palms up or

down

Paradoxical'

breathing (when

someone sucks in

diaphragm on inahle

and pushes abs on

exhale), excessive



Breathe out towards

your arms. Tactile:

fingers come apart

and then interlace

anyone sensitive to

extension, stenosis,

spondylolithesis,

and pregnancy



Supine

IntegrationsPelvic Clock

inhale prepare, exhale

12pm, inhale 6pm

Supine on mat,

knees bent Feet flat

on floor, hip-width

apart Spine in

neutral arms by

side, palms up or

down

Excessive muscular

effort in torso and

legs, lumbar spine

hyperextension, poor

leg alignment

Imagine pelvis lying in

the face of a clock,

w/ the top of your

sacrum at 12:00 &

the tip of your

tailbone at 6:00.

hip pain, expecailly

anterior hip pain,

spinal stenosis,

instability around

the spine

Supine

Integrations

Femur

Circlesbreathe as necessary

torso in neutral or

slight posterior tilt,


knees bent toward

chest, legs parallel,

hands on shins or

knees

Psoas pulling lumbar

spine anteriorly,

pelvis rocking

anterior/posterior or

side to side, loss of

core control

Supine

Integrations

Bent Knee

Fallout


abduct leg, inhale

center

Supine on mat,

knees bent Feet flat

on floor, hip-width

apart or together.

Spine in neutral

arms by side, palms

up or down

Loss of axial length,

loss of neutral pelvis,

opposite leg

movement, poor

eccentric control

pregnancy



Supine

IntegrationsLeg Circles I

inhale circle leg inward,

exhale to complete

circle

Supine, Hands w/

palms down, arms

at sides, One leg

extended on mat,

other leg reaching

toward the ceiling,

Knees extended or

partially flexed,

Torso in neutral

Either PSIS lifting off

floor, Losing neutral

spine/pelvis

imagine a string from

the ceiling guiding

your leg in a circular

motion, like a string

puppet.

Simoultaneously,

your pelvis and spine

roll from center to

side and back like a

pendulum. The

sideways pendulum

movementand

circular leg motion

coordinated perfectly

for a smooth flow of

movement

Care with lumbar

instability,

sensitivity to

extension like

stenosis,

Inappropriate for

osteoporosis or

pregnancy, osteitis

pubis, hip joint

replacement



Supine

Integrations

& Full Body

Integrations

Leg Circles II

inhale leg circumducts

close to body, exhale leg

away from body

Supine, Hands w/

palms down, arms

at sides, One leg

extended on mat,

other leg reaching

toward the ceiling,

Knees extended or

partially flexed,

Torso in neutral

Trunk rotation when

leg is abducted,

Either shoulder blade

lifting from floor

Imagine the leg as a

big spoon that is

stirring thick syrup in

a big pot. The motion

should be gentle and

smooth, with a

continuous flow.

Thinking of around

the world, like a yo-

yo action. Keep the

movement of the hip

joint unrestricted,

keep chest, neck and

shoulders relaxed

Care for

Osteoporosis, any

spinal pathologies,

such as disc or

neural tension,

facet joint

syndrome, osteitis

pubis



Supine

IntegrationsFemur Arcs


lower leg down inhale

return to starting

Torso in neutral,

Lying supine on

mat, knees bent

toward chest or at

90/90, Legs parallel,

slightly abducted or

touching, Arms on

mat, palms up or

down

Rectus bulge, Loss of

neutal spine,

Overactive hip flexors

The pelvis should be

as stable as a rock &

the legs as light as

feathers, floating up

& down without

affecting the pelvis.

Avoid tension in low

back when lifting legs

avoid hyperlordosis,

move leg as one unit

maintaining right

angle at knee.

Minimize weight shift

onto supporting leg

when lifting opposite

leg



Supine

Integrations

Basic

Bridging


roll up to shoulders,

inhale at top, exhale roll

down

Supine on mat,

knees bent, Feet flat

on floor, hip-width

apart, Spine in

neutral, Arms by

side, palms up or

down

Moving w/out

articulation, Several

spinal segments

moving together,

Hyperextension of

spine, Poor leg

alignment

Draw Pelvic Floor

Muscles Up and

Abdominals towards

spine. Press feet into

mat as you imagine

sit bones gently

pulling towards knee

while lifting up.

Imagine area

between rib cage &

pubic bone as a

shallow bowl. Scoop

the abdominal wall

inward to touch

inside of bowl then

rock the bowl by

lifting the bottom rim

toward rib cage. keep

the weight on the

insides of heels

Lumbar spine

instability or lack of

core control, acute

disc herniation

Supine

Integrations

Supine Arm

Arcs

inhale arms overhead,

exhale arms back to

floor

Supine on mat,


on floor, hip-width

apart, Spine in

neutral, Arms by

side, palms up or

down


Elbows bending, Ribs

moving away from

pelvis, Loss of neutral

spine, Poor shoulder

organization



Supine

Integrations

Shoulder

Bridge


to bridge, inhale knee to

chest, exhale lower leg,

inhale lift leg to vertical,

exhale lower leg, inhale

lift leg, bend knee and

back to floor

Supine on mat,


on floor w/ the

ischium

Loss of core control,

Pressure on cervical

spine instead of

shoulders, Loss of

length in the working

leg, splaying of the

legs.

press the upper arms

down into the

matand lifting the

chest to encourage

shoulder and spinal

extensor. Maintain

pelvis height.

Visualize an

amusement ride

where the carrage on

the end of a girder

swings like a

pendulum. The leg is

the girder that swings

in an arc shape.



Supine

AbdominalsChest Lift


curl up,inhale arms to

thighs, exhale curl up

more, inhale arms up to

ceiling and then back of

head, exhale roll down

Supine on mat,

knees bent Feet on

floor,hands

interlocked behind

head, thumbs

running down back

of neck

Posterior pelvic tilt,

Poor head and neck

alignment, Holding

breath

Imagine a hollow-

bowl shape in the

navel area as

abdominal muscles

sink down to spine.

The pelvic floor &

upper spine gently

rise on either side,

forming the walls of

the bowl. Avoid

pulling neck, Lift

head, shoulders, and

upper trunk as one.

Maintain neutral

pelvis, keeping hip

flexors

relaxed.Engage

adductors

throughout. Lengthen

back of neck and chin

towards sternum

osteoporosis, mid

to late stage

pregnancy,



Supine

Abdominals

& Full Body

Integrations

The

Hundred

inhale to prepare,

exhale roll head, neck

and shoulders off floor.

Inhale for 5 counts with

palms up exhale with

palms down 5 x.

supine on mat, arms

along sides w/

palms down. Knees

in table top.

Holding breath,

rectus bulge, ribs or

low back lifting from

floor, accessory or

diaphragmatic

breathing

Visualize the

movement of the

arms generating

energy like a turbine,

which then helps

keep the body

stabilized, abdominal

bowl hollow & active.

Imagine you are

pressing the arms

down against a

trampoline and they

are rebounding a few

inches. Support head

& neck in direction of

axial length, Guide

shoulders wide away

from ears, Guide

lower ribs toward

pelvis

osteoporosis, Acute

disc herniation, mid

to late stage

pregnancy, spinal

pathologies, knee

pathology, knee

pain

Polestar Pilates Mat I Mat II (Movement, Principles, Sequencing)10


Supine

Abdominals

& Seated

Integration

Roll Up

improves

hamsting

and lower

back

flexibility


arms up, inhale chest

up, exhale roll all the

way up, inhale extend

spine forward, exhale

roll down, inhale arms

overhead

Supine, arms

reaching back

overhead, legs

extended

overuse of rectus

abdominus or hip

flexors, poor

segmental

movement, posterior

pelvic tilt past

horizontal alignment,

poor head & neck

alignment, poor

shoulder organization

Focus on a smooth

sequential movement

of every vertebra as

each onelifts off the

mat. As you roll up

visualize holding the

reins of a horse being

gently raised off the

mat and then

lowered down. Keep

shoulder blades

down and ribs pulled

in.

osteoporosis, acute

disc herniation, mid

to late stage

pregnancy, total hip

joint replacement



Supine

Abdominals

& Seated

Integration

Single Leg

Stretch

inhale, exhale extend

one leg, inhale as you

switch and exhale as

you extend opposite leg.

supine, both knees

in air, head, neck &

shoulders curled off

floor, right knee

pulled to chest,

right hand on ankle,

left hand on knee.

Maintain shin

parallel to floor

Forcing knee to

chest, Poor head &

neck alignment, Loss

of axial length and

core control, Sloppy

leg movement, body

rocking side to side

The combination of

the legs moving in

and out

simultaneously

conjures up the

image of the pistons

of a machine as they

fire in and out with

absolute precision.

The powerhouse of

the body serves as

the engine that drives

the pistons. Keep feet

same height

throughout, keep

shin of bent leg

parallel to mat,

maintain stable body

position

Osteoporosis,

acaute disc

herniation, spinal

pathologies that

would be irritated

by spine flexion

Supine

AbdominalsDead Bugs

inhale flex hip, exhale

lower leg back down

Supine on mat,


on floor, hip-width

apart, Spine in

neutral, Arms by

side, palms up or

down

Rectus bulge, Loss of

neutral spine,

Overactive hip flexors



Supine

Abdominals

& Seated

Integration

Assisted Roll

Up


roll up, inhale at top,

exhale roll down

Supine, Knees bent,

hands behind knees

Overuse of hip

flexors, Poor head &

neck alignment, Poor

segmental

movement, Use of

momentum

Shoulder, wrist,

upper extremity

pathology,

sensitivity in knees,

osteoporosis, acute

disc herniation

Supine

Abdominals

& Seated

Integration

Criss Cross

inhale come in to chest

lift, exhale rotate torso

to one side, inhale back

to center, exhale rotate

to opposite side

Supine on mat,

knees to chest,

Hands behind head,

elbows wide

Cervical hyperflexion,

Elbow touching knee,


Initiating movement

from elbows &

shoulders instead of

torso

Think of reaching the

leg out in space as if a

string were attached

to the toe, pulling it

out to coordinate the

use of the hip flexors

toward the end of

the reach. The

feeling in the waist

should be like a

rotating disc with the

pelvis held absolutely

stable and the trunk

rotating on an axis.

Imagine a chicken

turning on a skewer

that runs

longitudinally

through its body.

osteoporosis, acute

disc herniation



Supine

Abdominals

& Seated

Integration

Single

Straight Leg

Stretch


come into chest lift,

inhale, exhale change

legs, inhale through

center, exhale scissor

leg

Supine on mat,

Knees & hips in

90/90 position,

Hands resting on

shins

Sidebending or

rotation in torso, Loss

of axial length,

Shoulder elevation

Imagine the leg

switch should have a

brisk and sharp

dynamnic, like

opening and closing

scissors, with the

motion isolated to

the hips or like a

handheld fan opening

and swishing closed,

then opening in the

other direction. The

legs move so swiftly

that they create a

blur of movement.

pelvic instability

Supine

Abdominals

& Seated

Integration

Double Leg

Stretch

exhale come into chest

lift, inhale extend arms

and legs, exhale circle

and come back to

center

Supine on mat,

Knees & hips in

90/90 position,

Hands resting on

shins


Lumbar spine

extension

Imagine the limbs

were springs being

extended on the

reach phase & then

recoiling on the

gather phase. Also

the rubber band

image of being

stretched from both

sides and then

rebounding keeps the

movement dynamic

osteoporosis, acute

disc herniation,



Supine

Abdominals

& Seated

Integration

Double

Straight Leg

Stretch

exhale to chest lift,

inhlae extend legs up,

exhale lower legs down,

inhale bring legs back up

Supine on mat,

Knees & hips in

90/90 position,

Hands interlocked

behind head

Loss of imprint,

Rectus Bulge, Loss of

'Chest Lift' position

pregnancy, spondy

Supine

Abdominals

& Seated

Integration

Neck Pull

inhale, exhale to chest

lift, inhale to sitting

upright, exhale hinge

back and down

Supine, Hands

behind head, w/

elbows flexed,

Knees & hips

extended, Pelvis in

neutral

Hypeflexion of neck,

Relying on hip flexors

instead of spine

articulation, Legs

coming off floor

think of a wave

building, cresting,

and beginning to

break as your trunk

curls up, then a

blowhole fo water

lifts your spoine and

the tide pulling you

back out to sea as

you lower down. The

smooth, rolling

motion is like a

carpet rolling up and

unrolling. the second

phase is like pulling

over a young tree

and then allowing it

to spring back up

osteoporosis, acute

disc herniation,



Supine

Abdominals

& Seated

Integration

Teaser


roll up, inhale at top,

exhale spine down

Supine on mat, legs

& arms

outstretched

Loss of abdominal

control, Lumbar

extension, allowing

the psoas to pull

spine forward, Using

momentum to

complete roll up

imagine a fishing line

unwinding as the

body rolls down, and

then being reeled in

as the body rolls back

up, helps to give a

continuous, seamless

movement flow.

Imagine that

someone is lightly

holding your toes, so

that the legs remain

entirely stationary, as

you raise and lower

the trunk only.

Prone

Integrations

Pre-

Swimming


reach are and leg, inhale

lower down to floor

prone, arms

outstretched

overhead, hands

slightly wider than

shoulder, netural

spine


Loss of support from

core musculature,

Lumbar spine

extension, Scapular

elevation, elbows

bending

Prone

Integrations

Prone Heel

Beats


extend hip, inhale lower

prone, legs

together, forehead

resting on hands,

palms down

Scapular elevation,

Lumbar

hyperextension,

excessive scapular

elevation



Prone

IntegrationsDart


arms back & up, inhale

at top, exhale down

prone, arms

reaching back along

body, palms facing

up

Overuse of glutes,

feet floating off floor,

lumbar or cervical

hyperextension

imagine an airplane

hovering just above

the ground. This will

help achieve an

elongated position

and a feeling of flight

as opposed to

arching into an

extreme arc. Keep

the head aligned with

the spine. Keep legs

together and relaxed,

maintain abdominal

support throughout.

Imagine a ruber band

anchored at your feet

being pulled out and

up from the crown of

head

Prone

IntegrationsScarecrow

prone, arms in a

capital 'E' position,

neutral spine, legs

together

wrists bending, arms

adducting, poor head

& neck alignment

pregnancy, stenosis,

spondy, facet joint

syndrome



Prone

IntegrationsSwan I


press up, inhale at top,

exhale return to floor

Prone, shoulder

extended, elbows

flexed, allowing

palms of hands to

rest on floor beside

chest, Head may be

turned to side


core muscles,

Hyperextension of

cervical or lumbar

spine, Poor head &

neck alignment

Disc pathology or

osteoporosis or

potentially any

surgical spine

injuries, osteitis

pubis, pregnancy,

spondy,

stenosis,facet joint

syndrome,

Prone

IntegrationsSwan Dive II

exhale maintain spine

extension and roll

forward, inhale to push

back to starting position

Prone, shoulder

extended, elbows

flexed, allowing

palms of hands to

rest on floor beside

chest, Head may be

turned to side, Full

extension


core muscles,

Hyperextension of

cervical or lumbar

spine, Face

contacting floor

visualize a big, fully

inflated tire rolling

back and forth. Keep

the shoulders pulling

down.

pregnancy, spondy,

stenosis, total hip

joint replacement,

osteitis pubis,

osteoporosis, facet

joint syndrome



Prone

Integrations

Single Leg

Kick

inhale flex knee, exhale

extend

Prone, forearms on

mat, descending

diagonal from

shoulders to thighs,

Pubic bone in

contact with the

mat, Shoulders

depressed &

abducted, Knees &

hips extended,

Head/neck in

neutral, Pelvis in

slight posterior tilt


core muscles, Hips

sagging into

hyperextension,

Sagging between

scapulae, Sloppy leg

work, Loss of axial

length

The body position for

the single-leg kick

should be a sphinx.

The leg movement

should be

disassociated from

the rest of the body's

stable position, with

the lower legs

opening and closing

like handheld fans

(when viewed from

the side). Maintain

scapular depression,

keep pubic symphysis

lifting toward

sternum, keep legs

lifted off the mat

thouout. Isolate the

movement of the

lower legs to the

knee joints. The rest

of the body remains

stable, witht he trunk

held in a smooth arc

like that of a sea leon

pressing up from its

flippers.

spondy, osteitis

pubis



Prone

Integrations

Prone Press

Up/

Extension


lift up, exhale lower

down

Prone, palms on

floor beside

shoulders, elbows

pointing toward

ceiling, forehead

resting on mat,

towel or hovering

above mat

Hyperextesnion of

cervical or lumbar

spine, Loss of support

from core muscles,

Sagging between

scapulae, Feet lifting

from floor, Lifting to

high into lumbar

extension

pregnancy, spondy,

stenosis, facet joint

syndrome,

Prone

IntegrationsSwan Dive III

inhale to spine stretch,

exhale roll forward,

inhale as upper body

lifts, exhale as lower

body lifts

Prone on floor,

Arms by sides w/

elbows aimed to

ceiling


core muscles,

Hyperextension of

cervical or lumbar

spine, Face

contacting floor

regnancy, spondy,

stenosis, total hip

joint replacement,

osteitis pubis,

Shoulder

impingement,

osteoporosis, facet

joint syndrome,

pregnancy



Prone

Integrations

Double Leg

Kick

inhale flex kness and

pulse 3X, exhale extend

spine, inhale back to

center (may reverse

breath)

Prone, One hand

clasping the other,

resting at the low

back, elbows aimed

toward floor, Knees

& hips extended,

Head/neck turned

to one side, resting

on floor, Pelvis in

neutral

Hyperextension neck

& lumbar spine, Loss

of support from core

muscles, Loss of

reach from top of

head or legs, Hip

flexion w/ knee

flexion

Imagine the trunk

and legs are a bow,

with the arms acting

like the bowstring.

Pulling the string

back (arms) results in

a greater arc of the

bow w/out disrupting

its integrity. This

reinforces elongation

of the body. Melt the

front of the hips into

the ground.

spondy, stenosis,

facet joint

syndrome, osteitis

pubis

Prone

IntegrationsSwimming

exhale reach arms &

legs away, inhale and

exhale as comfortable

Torso in neutral,

Prone on mat, legs

& arms

outstretched

Cervical or lumbar

hyperextension,

Wobbling in torso,

Insufficient shoulder

flexibility

imagine the action of

the limbs like a flutter

kick in swimming.

Imagine that your

pelvis and lower back

are supported by a

kickboard, remaining

lifted and stable as

sboth legs and arms

perform a movement

similar to the flutter

kick.

spondy, osteitis

pubis, pregnancy



Prone

IntegrationsRocking

inhale extend spine,

exhale rock forward,

inhale rock back, exhale

rock forward

Prone, Knees bent,

Hands grasping

ankles on outside of

feet

Hyperextension of

lumbar spine,

Excessive movement

of head & neck, Loss

of abdominal support

like a boat rocking

forward and

backward as it sails

through the waves or

the body is the shape

of an archer's bow:

the body is a taut

bow ready to shoot;

the arms the twine.

Head, trunk & thighs

are like an arc at the

base of a rocking

chair going from

chest to thighs and

back.

preganancy

Side Lying

IntegrationSidelying

Inhale to flex hip, exhale

to extend hip

Torso in neutral,

sidelying with

bottom arm

outstretched, head

resting on arm,

knees bent , body

can be slightly

flexed or straight

Movement of torso,

Hip hiking,

knee/ankle lifting or

lowering from

parallel



Side Lying

Integration

& Full Body

Integrations

Side Lift


press through arms and

lift hips, inhale at top,

exhale float into star,

inhale lower arm, leg,

then hip

Sidelying, propped

on elbow legs

outstretched,

outside of bottom

foot on floor

(everted), spine in

neutral

Poor head, neck &

shoulder alignment,

poor ankle alignmnet,

collapse of torso

Side Lying

Integration

& Full Body

Integrations

Sidekick

Series

up/down - inhale abduct

exhale adduct,

front/back - inhale leg

forward , exhale leg

back into hip extension.

Small circles - doesn't

say. Developpe-posse -

inhale flex knee, exhale

extend leg

Side-lying on mat,

head resting on

hand, or propped

up on elbow w/

elbow directly

below shoulder,

Hand of upper arm

on floor in front of

rib cage, The top hip

should be directly

over the bottom

hip, waist lifted

from floor, spine in

neutral, Legs

outstretched on

floor w/ hips slightly

flexed, Top leg lifted

until parallel w/

floor

Tilting pelvis,

Flexing/extending

lumbar spine,

Sidebending of

thoracic spine, Over-

recruitment of hip

flexors/extensors to

aid in stabilization

funnel the ribs

toward the pelvis,

reach the legs to the

edges of the room,

slide the shoulders

away from the ears,

maintain ribs lifted

from the mat and

connected, reach the

ears away from the

shoulders, reach the

top ischium away

from you when the

hip moves into

flexion. Have the

head in line with the

spine.

stenosis or

sensitivity in

extension



Side Lying

Integration

Book

Openings


reach arm up, exhale

return to start

Sidelying, knees

bent, Arms

outstretced to 90

degrees of shoulder

flexion, Head on

small cushion or

hand under head

Poor segmental

movement, Poor

head & neck

alignment



Side Lying

Integration

& Full Body

Integrations

The Twist exhale lift hips up

Side sitting, One

hand on floor, Legs

to side, top foot

over bottom

Hips rotating too

much, Loss of

shoulder

organization, Wrist

compression, Foot &

ankle alignment

visualize a dolphin

breaching the waer,

arcing and then

spiraling as it

reenters the water

.Then reverse the

image as if playing a

film backward. Or, for

th top position of the

twist is a flat pyramid-

the trunk & legs

creates the sides.

Also, the free arm

reaching under the

body is like threading

a needle. THe return

to diagonal feel a

strong energy line

running through the

body and a second

line running through

the arms from floor

to sky



Side Lying

Integration

& Full Body

Integrations

Sidebend


press up into side

support, inhale lower

hip, exhale lift hips back

up

Side sitting w/

knees bent out to

side, Top foot just in

front of bottom

foot, Hand on floor,

in line w/ shin,

Other hand resting

on top ankle or shin

Hyperextension of

supporting elbow,

Loss of shoulder

organization, Bottom

ankle collapsing

as the body lifts and

arcs imagine adolphin

leaping ou to the

water

Side Lying

Integration

& Full Body

Integrations

Kneeling

Side Kick

inhale extend top leg,

exhale raise leg, inhale

flex hip, exhale extend

hip

High kneeling, one

hand on floor below

shoulder, Other

hand behind head

w/ elbow pointing

toward ceiling

Loss of neutral pelvis,

Top leg lowering

toward floor,

Hyperextension of

supporting elbow

Imagine the leg

swinging forward

from hip joint with a

gentle recoil at the

end of the range of

movement before

going farther in the

same direction and

then swinging

backward to repeat

the same recoil

action , with little

movement of trunk.

Also imagine the

swinging motion of a

pendulum, free and

effortless.

osteitis pubis



Side Lying

Integration

& Full Body

Integrations

Star


lift arm and leg to

ceiling, inhale lower

Side plank position,

Torso in neutral,

Top foot stacked on

top of bottom foot

Poor shoulder

organiztion, Loss of

core control, Bottom

ankle collapsing

Upper

Extremity &

Weight

Bearing

Quadruped


reach arm forward and

hip extends, inhale back

to center

Quadruped w/

shoulders over

hands & hips over

knees, Pelvis, spine

& head in neutral

position

Loss of axial lenghth,


core muscles, Poor

upper extremity

alignment, Poor

scapular stability

osteitis pubis

Upper

Extremity &

Weight

Bearing

Leg Pullinhale leg up, exhale leg

down

Long sit position,

shoulders & elbows

extended, shoulders

over hands, Legs

extended, Lift

pelvis, reaching

soles of feet toward

floor until trunk

supported w/ only

hands & feet in

contact w/ floor,

Neck in comfortable

position


core muscles, Ribs

flaring, Collapse of

upper chest, Wrist

hyperextension

use poles or energy

lines images keeping

the central pole

stable and straight

and visualzie the leg

as yet another pole

attached to the side

of the pelvis. The leg

swings up and down

without affecting the

central pole.

shoulder

impingement,

osteitis pubis. Pelvic

instability



Upper

Extremity &

Weight

Bearing

Leg Pull

Front


leg out and up, inhale

leg down

Quadruped,

shoulders over

hands, Push up into

plank position, Head

& spine in neutral,

pelvis in slight

posterior, Head &

spine in neutral,

pelvis in slight

posterior tilt,

scapulae depressed,

axial elongation,

Trunk supported w/

only hands & feet

on floor


core muscles, Ribs

sagging toward floor,

Collapse of upper

chest, Wrist

hyperextension,

hyper lordosis,

keeping the body in a

straight line from

head to toes.

Imagine the body as a

strong, solid bridge or

ramp that will not

budge under

immense weight and

remains solid as the

other leg lifts and

lowers. Also can think

of the legs having a

swinging gate to

allow tall ships to

pass under it.

shoulder

impingement,

osteitis pubis, Pelvic

instability

Upper

Extremity &

Weight

Bearing &

Standing

Integration

Push Up

exhale roll forward,

inhale lower torso to

floor, exhale push up,

inhale pause, exhale roll

up

Standing, Leg

parallel, hip width

apart or touching


Rocking in torso, Loss

of scapular stability

imagine that the legs,

trunk, & head from a

drwbridge that is

lowered and raised

with arms, pivoting

on toes without

altering the structural

integrity of the stron

bidge then walking

backward think of

lifting the pelvis up

toward the ceiling

like a drawbridge,

osteoporosis, acute

disc herniation



Seated

Integration

Seated

Pelvic Floor

exhalation contract,

avoid any other

movements

Torso in neutral,

comfortably sitting

on small box, chair

or mat. Can sit w/

fingers under

bottom to monitor

movement of

muscles in between

ischium

Holding breath,

pushing belly or

pelvic floor out,

movement of torso

Imagine 4 points of

the 'diamond' pelvic

floor (tailbone, 2 sit

bones ,pubic

symphysis) & draw

these 4 points closer

together. Zipping up

from pubic bone to

navel, Narrowing the

waistline

Sensitiveity in

extension or

someone w/

shoulder or neck

pain might not be

able to support

their body weight

through the

shoulder

Seated

Integration

& Full Body

Integrations

Mermaid


laterally flex spine,

inhale reach arm up,

exhale return to sitting

Side sitting, knees

bent to one side,

One or both ischium

on mat, Hands to

sides

Flaring ribs, Excessive

lateral flexion of

cervical spine, Faulty

alignmnet of head,

Movement of pelvis -

either ischium lifting

off floor

stenosis or

sensitivity in

extension,

osteoporosis, acute

disc herniation,

facet joint

syndrome, osteitis

pubis-zsit



Seated

Integration

Spine

Stretch


flex spine, inhale, exhale

roll up

Seated in neutral

spine & pelvis, legs

extended, Arms

reaching out in

front, parallel to

floor

Hip Flexion instead of

spine flexion, Inability

to sit in long-sit

position

During roll down &

roll up, imagine a

strap around your

waist being pulled

from behind,

deepening your

scooped center, as

your arms & legs rach

forward. Visualize the

motion of a young

tree being pulled

over by its top

branches and then

slowly being released

to find its stable,

upright position.

Keep shoulders

relaxed & neck

elongated. Articulate

spine as if rolling

down and up a wall.

osteoporosis, acute

disc herniation



Seated

IntegrationSpine Twist


rotate torso, inhale back

to center, exhale rotate

Long sit position,

legs slightly

abducted, Neutral

pelvis/spine/head,

Arms outstretched

away from body


Either ischium lifting

off mat, Pelvis

rotating, Arms

rotating instead of

spine

Imagine the pelvis

turning like a

doorknob, with the

pelvis, knees, and

feet as one unit

rotating fluidly from

side to side. Keep

shoulder blades

relaxed and scapulae

on mat, maintain

contact w/ low back

avoid hyperlordosis,

keep knees even.

Imagine the spine

spiraling up as it

twists so that it feels

as if your head is

getting closer to the

ceiling as you rotate.



Seated

Integration

& Full Body

Integrations

Saw


rotate torso, inhale

return to center

Sitting, Legs

extended forward,

abducted to

approximately mat-

width apart, Hands

resting to the sides

Either ischium lifting,

Losing trunk flexion,

Either leg sliding

forward or backward,

Shoulder elevation

During the rotation of

the trunk, imagine

the upper spine is like

a screwdriver,

maintaining a vertical

position as it twwists

to tighten or loosen a

screw on the top of a

table. The legs and

pelvis act like the

table, staying

stationary as only the

screw and

screwdriver move.

Imagine the pelvis

sitting in wet

concrete.

osteoporosis, disc

pathology, upper

extremity injury

that would make

weight baring

uncomfortable,

spondy, facet joint

syndrome

Full Body

IntegrationsSide To Side

inhale lower legs, exhale

center

Supoine on mat,

legs bent at 90/90

in 'table top'

position , spine in

imprint, arms on

floor at 45 degree

angle out to side

Hips flexing too

much, Shoulders

overworking, poor

head & neck position,

Anterior pelvic tilt

osteoporosis, disc

problems



Full Body

Integrations

Rolling Like

A Ball

inhale roll pelvis up &

over, exhale return to

sitting

Seated, balanced

behind sit bones,

Arms are wrapped

around legs w/

shoulders pulled

down, Hands one

clasping the other,

Feet are

plantarflexed, off of

the mat w/ knees

flexed into chest,

Head/neck slightly

flexed

pressure on head &

neck in shoulder

stand, The head

leading the

movement back

instead of the pelvis,

Heels coming away

from hips, using

hamstrings to assist

rollup

Imagine you are on

the inside of an

exercise ball,

maintaining a

consistent curve of

your spine against

the arc of the ball as

the ball rolls

smoothly back and

forth. Do not bury

head, keep shape

consisten, maintain

fluid movement.

High and Low blood

pressure,

osteoporosis, spinal

pathologies

especially disc

pathology,

glaucoma & gastric

reflex,acute disc

herniation,

Full Body

Integrationsseal

inhale roll to shoulder,

exhale initiate spine

flexiion, inhale roll back

to start

Pelvis in posterior

tilt, spine flexed,

Seated, balanced

behind sit bones,

Hands grasping

heels or ankles,

elbows inside

knees, Soles

together or feet

pointed, toes

touching, w/ knees

flexed, open to

sides, Hips are

externally rotated,

Pelvis in slight

posterior tilt

Pressure on head &

neck in shoulder

stand, The head

leading the

movement back

instead of the pelvis

For a smooth rolling

of the body, imagine

that your spine is the

arc of a ball, wheel or

hoop that retains its

curve as the object

rolls. Keep the feeling

of an inflated tire

rolling back and forth

without obstructions

and jarring

movements. In the

balance imagine you

are floating on a

cloud without tension

glaucoma & gastric

reflex, osteoporosis,

acute disc

herniation



Full Body

Integrations

Open Leg

Rocker


extend leg(s), inhale roll

back, exhale roll

forward

Seated, balanced

behind the ischium

in slight posterior

tilt, Knees bent &

slightly abducted,

Hands to shins

Head hitting floor,


Too much

momentum

Imagine the spine is

smoothly rocking

backward and

forward like a rocking

chair.

glaucoma & gastric

reflex, osteitis

pubis, hip

relacement

Inverted &

Full Body

Integrations

Rollover

inhale legs up to sky,

exhale come to

shoulder stand, inhale

open legs, exhale roll

spine down, inhale flex

hips

supine, arms at

sides, palms toward

floor, legs

outstretched, spine

in neutral or slight

imprint

Using too much

momentum, overuse

of arms & shoulders,

Toes touching floor in

shoulder stand, neck

hyperflexion in

shoulder stand,

collapse of torso in

shoulder stand

as you are rolling

over visualize

creating a ball out of

the lower

back.Imagine curling

the pelvis around a

ball in the up phase

and then scooping

the ball toward the

feet as the pelvis

begins to lower.

osteoporosis, acute

disc herniation,

stenosis, or

extension sensitvity,

pregnancy,

glaucoma & gastric

reflex



Inverted &

Full Body

Integrations

Scissors/

Bicycle

inhale extend legs up,

exhale roll onto

shoulders, exhale as legs

switch, inhale to center

& exhale to roll down

Supine, Legs in

90/90 position,

Arms by sides


Poor leg alignment,

Cervical hyperflexion

opening wide like a

handheld fan, then

closing and opening

to the other side,

visualizing long

scissors opening and

closing. The

movement is precise

just like that of

scissors. (bicycle -

movement of legs

should be smooth,

rhythmic, and

coordinated like

cycling on a bike with

very large pedals and

wheels.

glaucoma & gastric


acute disc

herniation, stenosis,

facet joint

syndrome, pelvic

instability. Hip

replacement,

osteitis pubis

Inverted &

Full Body

Integrations

Corkscrew

inhale extend legs up,

exhale roll over to

shoulder stand, inhale

roll down, exhale roll

back up

Supine, Legs in

90/90 position,

Arms by sides

Cervical hyperflexion,


Loss of axial length

Visualize drawing a

big circle on the

ceiling as the legs arc

around in one

directin and then the

other. Make a capitol

D.Legs are fused

together like a rutter

on a boat.

glaucoma & gastric

reflex, hip joint

replacement,

osteitis pubis



Inverted &

Full Body

Integrations

Jackknife

inhale extend legs to

ceiling, exhale roll over,

inhale roll higher onto

shoulders, inhale,

exhale lower legs

Supine, Legs in

90/90 position,

Arms by sides

Rolling too high on

neck & head, Loss of

axial length, Using

momentum to

complete the

movement

imagine a spring-

loaded hinge as you

are opening and

closing a jacknife to

achieve precise

extension (opening)

and flexion (closing)

at hip joint with a

swooping movement

glaucoma & gastric

reflex, joint

replacement,

osteitis pubis



Inverted &

Full Body

Integrations

Control

Balance

inhale extend legs to

ceiling, exhale roll over,

inhale release leg,

exhale draw other leg to

floor

Supine, Legs in

90/90 position,

Arms by sides

Hyperflexion of neck,

Too much weight

resting on back of

head

image the legs are

like a prtractor. The

lower leg is the arm

of the protractor that

remains stationary.

The upper leg is the

arm of the protractor

that mvoes to a

vertical position. Also

visualize two enery

lines one that runs

from shoulders

through trunk and

the upright leg to the

ceiling, and the other

creating a stabilizing

force by

stretchingfromteh hip

joint down through

the leg into the

ground. keep focal

point of weight on

shoulder girdle.

glaucoma & gastric

reflex



Inverted &

Full Body

Integrations

Boomerang

exhale roll down and

over to roll over. Inhale

switch legs, exhale roll

down to teaser

Seated, legs

extended in front,

one leg crossed

over the other,

Hands resting on

feet, Torso curled

forward over legs


Lumbar extension,

Cervical hyperflexion

a boomerang

provides the image

for the rhythmic

alternating and arc-

shaped quality of this

movement. After a

boomerang flies in an

arc in one direction, it

reverses direction to

arc back to its start

point

glaucoma & gastric

reflex

Standing

Integration

& Full Body

Integration

Standing Leg

Balance I

inhale bring knee to

chest, exhale, extend

leg forward, hold for 4

breath cycles

Standing, legs

parallel, hip width

apart

Pronation or

supination of

standing foot, Faulty

lower extremity

alignment, Hip hiking,

Faulty trunk

alignment

osteoporosis, disc

pathology, cervical

spine pathology or

other spinal

pathologies that

would make this

unsafe

Standing

Integration

& Full Body

Integration

Standing Leg

Balance II

inhale prepare, exhale,

flex spine leg

outstretched behind

then it doesn't say?

Standing, legs

parallel, hip width

apart

Pronation or

supination of

standing foot, Faulty

lower extremity

alignment, Hip hiking,

Faulty trunk

alignment

osteoporosis, disc

pathology, cervical

spine pathology or

other spinal

pathologies that

would make this

unsafe



Standing

Integration

& Full Body

Integration

Standing

Roll Down


roll down, inhale at

bottom, exhale roll up

Standing, legs

parallel, hip width

apart, Neutral spine

Hyperextension of

knees, Poor

segmental

movement, Tension

in neck or shoulders,

Weight shifting onto

heels.

glaucoma & gastric


acute disc

herniation, hip joint

replacement

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