DAY 3
Day 3 of my #PilatesEveryDamnday Challenge is Saw. I adore this piece because it chisels the waist, builds perfect posture, opens the hamstrings and low back, increases rotation and articulation of the spine. It’s harder than it looks to do it with proper form, so take it slow and breathe deep.
1⃣ Begin sitting tall with your legs forward, mat distance apart, and parallel with feet flexed fully. Arms out to a T with shoulders pressed down and engaged.
2⃣ Inhale to grow tall and rotate to your right, reach arms in opposition, exhale three times to saw down reaching on the outside of your right foot.
3⃣ Inhale to roll back up the spine into the twist, lifting through your crown, and exhale back to center. Relax your shoulders.
4⃣ Practice 5 Saws on each side.
For more challenge: look over your back arm as you twist and contract forward. Draw your abs into the spine as you saw. Keep your butt bones glued to the floor and prevent the heels from shifting at all.
Beginners Tip: practice the seated twist first. If your hamstrings are tight and its hard for you to sit up without rounding your lower back, fold up your mat under you butt bones to give you extra lift. You can also bend your knees a few inches. The #1 goal is to hold the spine straight and then add the twist. Once you have mastered the twist then go for the saw.
How did it feel? Do you have any questions? I am happy to help. I just can’t get enough Pilates. It feels AMAZING on the nervous system
