Upside-Down Pilates - Konnector for Pilates Reformer Part 5 of 6

Upside-Down Pilates – Konnector for Pilates Reformer Part 5 of 6



we are going to do some pulling of the straps with the connector now so I am going to use a half spring again you can do quarter half one whatever you want to give a go I like half spring and we're gonna put our long box on so set your long box on and then you're just gonna flip yourself up here and go to the front edge squeeze the legs together tight we're just going to use one set of straps you can do this with two set of straps but we'll do that in another video so you're gonna grab the straps and you have to hold right here because obviously you can't grab the ropes cuz they're gonna be sliding up and down and you're gonna squeeze those legs tight together and the first thing we're gonna do is circles so you're rounding forward you're gonna reach the arms back and then circle out and around and fold back forward and again come up again up out 10 around and down two more this way come up out and around and down one more come up ten around and down now we're gonna reverse reach out and back and then down and you'll really start to notice if you favor one arm more than the other and again up and open and down two more like this up and open and down one more out up and open and do okay we're gonna go into some scissors so reach down let's just dig your arms straight down and you're gonna bring one arm back in the other arm forward and let's pass in the night change two three four one more set five and a five very good rest let's go ahead and take our straps put it back on the silver posts here and then you can pull yourself up into a nice little child's pose now let's give some side-lying likes a try we're gonna do our pmf leg side we'll just do a few repetitions of each I have very light tension so I've got a half spring on so it does lose a little tension but having straps in both hands and feet really give you a lot of information about what your upper body is doing if you want you can give it a go at one spring and then you'll have tension more through the full range while you're doing it okay so our first pattern that we're gonna do is flex turned in high to the front point turned out low to the back with a straight leg these are a little complicated if you haven't learned them outside of here but the pmf patterns work great on the connector so we are gonna bring our headrest all the way up to the top and then you're gonna lie down on your side and adjust yourself so that your head shoulders and hips are in one long line you're going to take those black straps both the back one and the front one and you're gonna take the front one and just put it right on your arch and the back one you're gonna hold on to the short loop and put it down and straight by your hands okay so our underneath waist is lifted our head is reaching out in the way our bottom leg has a little bit of life in it and we're going to start with flex turn in high to the front and then point turned out below to the back phlex turned in higher to the front point turned out to the back good this is three flex turned in higher to the front point turned out lower to the back and 4 flex turned in higher to the front point turned out lower to the back last time flex turned in higher to the front point turned out lower to the back next pattern flex turned out lower to the front point turned in you're gonna bring it higher back flex turned out lower to the front point turned in higher to the back this is three flex turned out low point turned in high and flex turned out low point turned in high last one flex turned out below and point turned in Griet all right you're gonna take the strap off your foot you can put them down or keep them in your hands I'm just gonna do a little stretch bringing my top leg crossed into my bottom leg and a little figure four here wait and now we're gonna flip to the other side so we're gonna flip on over here you're lining your head your shoulders and your hips up in one long line and the back strap is gonna go in your hand and then the front strap now will go around your foot so you can press out and bring it right into that top foot and then you can take your weight into the foot get yourself all organized the top hand is reaching down the whole time here we go flex turned in higher to the front and then point turned out lower to the back flex turned in higher to the front the point turned out lower to the back flex turned in higher to the front point turned out lower to the back to more flex turned in higher front point turned out lower to the back one more flex turned in higher to the front and point turned out lower to the back and we're gonna change flex turned out lower to the front point turned in hired as a back flex turned out lower to the front point turned in higher to the back this is three flex turned out lower to the front point turned in higher to the back and four flex turned out lower to the front point turned in higher to the back last one flex turned out lower to the front point turned in I heard in the back very good strap is gonna come off your foot you're gonna carefully roll to your back and again cross that top ankle over the bottom knee and just pull this in and get a nice stretch in your hip here you

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