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Definition
| Lower Head, Lower legs straight to the floor and reach arms to the ceiling for Roll up |
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Definition
| Lift both legs to the ceiling for the Roll Over |
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Definition
| On the Last Repetition, Lower one leg to the Mat and keep the other leg up to the ceiling for the One Leg Circle |
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Definition
Between Sides: " Scissor Switch the legs dynamically"
After 2nd Side: Stretch both legs long on the Mat, Roll Up; Place hands on the Mat Beside your hips, fingers pointing forward, and lift your hips forward to your feet. Hold Around Ankles, Clasping the Wrist for Rolling Like a Ball |
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Definition
| Place your hands next to your hips, lift them to the center of the Mat; Straighten your legs. Bring the right knee to your chest and roll back onto the mat with control for the Single Leg Stretch |
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Definition
| Bring both knees in and wrap hand low around ankles for the Double Leg Stretch. |
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Definition
| Finish with knees at the chest. Straighten legs to the ceiling, Hold onto one ankle in both hands for the Single Straight Leg Stretch |
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Term
| Single Straight Leg Stretch |
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Definition
| Both Legs to the ceiling, hands behind the head for the Double Straight Leg Lower Lift |
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Term
| Double Straight Leg Lower Lift |
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Definition
| Bend Right Elbow to your Left Knee with your other leg straight out towards the floor, toe in line with your nose for Criss Cross |
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Term
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Definition
| Lengthen out Long and Roll up to a seated position -take legs mat width apart for Spine Stretch Forward |
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Definition
| Reach for your ankles draw your heels to your bottom for Open Leg Rocker |
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Definition
| Close your legs together and roll the upper body to the Mat for Corkscrew II |
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Definition
| In one motion Roll up as your open your legs for the Saw keeping knees straight |
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Definition
| Arms and Legs close together, Roll down on to the mat and Raise the Right arm overhead and roll over for Swan I Neck Roll. |
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Definition
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Term
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Definition
| Stretch your arm out long and draw your elbows under you for the Single Leg Kick |
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Definition
| Lie all the way down with your Left ear to the mat, and reach around grasp hand behind the back between the shoulder blades. Press your elbows into the mat for the Double Leg Kick |
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Definition
| Lift yourself up in one piece sitting back onto your heels for Rest Position. |
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Definition
| In one Fluid Motion, lie onto your back with legs hip width apart for Neck Pull |
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Definition
| With Both feet on the mat, roll the spine down then straighten the legs on the Mat. Roll up to sitting for the Spine Twist. Legs together, arms out to a T. Sit Tall |
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Definition
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Definition
| Hands lower to the Mat, Roll back, lift the arm and roll to the side for Side Kicks. |
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Definition
| Turn the Top Leg out, Line the Top heel with the Bottle legs ankle bone for the Side Kicks; Up/Down. |
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Term
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Definition
| Continue with Flow to Passe' |
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Definition
| Continue with Flow to Circles |
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Definition
| Bend the Top leg over and bring it to the front, placing the foot on the mat. |
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Definition
Stretch both legs out, lift them up and roll over to your stomach for Beats on the Belly-Transition
or: Lie on your back for Teaser I |
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Definition
| Remain balanced in a V-Position with the legs extended. Lift Arms to the Ceiling Keeping the body still. |
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Definition
| Lower the Upper and Lower body at the same time for Teaser III, timing it so the hands and feet reach the mat simultaneously. Hands over head |
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Term
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Definition
| From the Up Position, reach both arms back either by sweeping them up and around over head or by bringing them alongside the body. Place both hands on the Mat, fingers pointing back or to the side. Draw the knees in keeping the toes ont he Mat for Can-Can. |
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Definition
| Lie on back with legs extended and arms at your sides. Lift one arm overhead and roll over for Swimming. |
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Definition
| Place arms under the chest, legs drawn tightly together. Push Up into a Front Support Position for the Leg Pull Front. |
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Definition
| Place your right hand next to your left hand, lift the left arm to the ceiling and around , rotating the torso into a supine position, placing the left hand underneath. Keep the hips lifted as your rotate. |
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Definition
| Twist, lower to the hip, and pull the feet in for Mermaid Stretch. |
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Definition
| place arms behind you, teaser your legs to the front, and swing around to the front of the Mat for Seal |
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Definition
| On the Last Repetition: Cross your ankles and push through the outsides of your feet to come to standing. Lift Heels, pivot and lower your heels facing your Mat for the Push Up Series. |
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Definition
| Finish Standing Tall in a Pilates Stance |
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