(1) Learning Pilates from other than a real live instructor is not easy,
and does carry some slight risks. You should (in addition to these notes)
attend a course of certified Pilates mat sessions.
This is the safest way to learn, and it's also a lot of fun!
(2) Please ensure that you are competent in "Pilates Contrology".
(free pdf e-book).
Setup for Saw:
Action for Saw.
- Inhale and sit tall on your sit bones with your back against an imaginary wall.
- Legs slightly wider than your shoulders, knees pointing to the ceiling and heels lengthening away.
- Arms straight out to the side, palms down, shoulder blades down.
Classic Pilates Cueing:
- Exhale, twist to the right, lower your back arm slightly.
- Exhale further and look toward your back arm as you reach your little finger past your little toe.
- Inhale to and scoop deeper as you roll back up then twist back to the midlineand return to the mid-line.
(Classical Pilates Technique: The Saw, Scroll right>>>...)
- Twist from the waist. Reach further, further, further!
- Keep your C-curve as you reach!
Classical Pilates for Beginners:
Level: Beginner, Repetitions: 3-6 each way.
The Spine Stretch Forward-
(In the Classical Pilates mat sequence, The Spine Stretch Forward preceeds the Saw).
The Swan/Neck Roll
Bring your legs together and roll back down, then roll over...
- Stretches the spine, chest and shoulder girdle in rotation.
- Improves respiration.
Don't let an injury or weakness stop you!
There is always a modification. Take your time and find the right one for you.
If in doubt, seek advice!
- Anchor sit bones to mat! -Use your abdominals (powerhouse) to reach into the twist.
- Lower your back arm and let the palm face the ceiling (the model to the left has her back arm too high).
- Look back with your eyes, and bring your ear over your knee.
Classical Pilates Technique: The Saw, © Bruce Thomson, EasyVigour Project
- Sore back or tight hamstrings, bend the knees slightly and ease forward only as far as is comfortable
(even 2 inches is OK). Stay within your pain free, or minimal pain range.
- Sore shoulders, let your back arm lower further.