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It’s that time of the week for the Friday Pilates Challenge. Practicing the Pull Ups on the 
Cadillac💪....Never gets easy😅 
Happy Friday! 
#fridayvibes #pilateschallenge #cadillac #armworkout #upperbodystrength #shoulderstability #spinalextension pilatesstrong #pilatesfit
Spinal Extension ➕ Lateral Flexion will have your spine saying THANK YOU 🙏 If you are going to be traveling this next week or so make sure you get some extension work in before sitting in flexion for long periods of time. 🤸‍♂️Be sure to catch next week’s Suspend class Friday at 9am with @alyssa.rubin while @pilateswithjb gets to go celebrate with family 🎄🛷 Stay tuned here for some more sub dates through the new year! .
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#cpeastlongbeach #dopilatesdolife #reformerpilates #pilates #winterworkout #longbeachpilates #longbeach #longbeachca #lbc #trxworkout #spinalhealth #spinalextension #everybodyneedspilates #pilatesforeverybody #clubpilates
Spinal Extension ➕ Lateral Flexion will have your spine saying THANK YOU 🙏 If you are going to be traveling this next week or so make sure you get some extension work in before sitting in flexion for long periods of time. 🤸‍♂️Be sure to catch next week’s Suspend class Friday at 9am with @alyssa.rubin while @pilateswithjb gets to go celebrate with family 🎄🛷 Stay tuned here for some more sub dates through the new year! . . . . . #cpeastlongbeach  #dopilatesdolife  #reformerpilates  #pilates  #winterworkout  #longbeachpilates  #longbeach  #longbeachca  #lbc  #trxworkout  #spinalhealth  #spinalextension  #everybodyneedspilates  #pilatesforeverybody  #clubpilates 
I want to have mobile shoulders, hips & spine. With all the #snatches in my work outs this week I'm trying to maintain stability in shoulder flexion since I can default to "winging" my scapula. Sometimes I wonder if I might just always need to be aware of actively protracting. Guess that's where I'm at but I do know I'm better than I was before. However don't even get me started on my rib flare.  It's all a practice right?🙈 #holycowatthetrough #yogatuneup #yogateacher #yoga #shoulderflexion #spinalextension #commonserratus #moveyourbody #practice  #whyamidoingthatwithmytoes
I want to have mobile shoulders, hips & spine. With all the #snatches  in my work outs this week I'm trying to maintain stability in shoulder flexion since I can default to "winging" my scapula. Sometimes I wonder if I might just always need to be aware of actively protracting. Guess that's where I'm at but I do know I'm better than I was before. However don't even get me started on my rib flare. It's all a practice right?🙈 #holycowatthetrough  #yogatuneup  #yogateacher  #yoga  #shoulderflexion  #spinalextension  #commonserratus  #moveyourbody  #practice  #whyamidoingthatwithmytoes 
Day 5 of the #contrologyfreakchallenge is #doublelegkick. So much of our time is spent in forward flexion (computers, phones, driving etc) it is so important to work and stretch your spine in extension. This is the double leg kick followed by the flying eagle. @kiraslamb #workthesystem #joepilates #spinalextension
Gumby got the memo about no hump 🚫🐪Wednesday and is working some major hip and thoracic extension in Swan Dive‼️
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#werqitwednesday #spinalextension #pilatesmiami #mimodistrict #pilateslovers #movementheals #northbayvillagemiami #northbayvillage #breathepilatesmiami @breathepilatesmiami
FITNESS NOW Wednesday!

Let’s give the spine some 💚 with movement in full flexion and full extension
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⛔️ In general, avoid performing this exercise first thing in the morning. The morning is when your vertebral discs have the most fluid, which makes them tight. Much like a balloon filled with air, which is a good thing, but is also tight and vulnerable
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🧖🏾‍♀️ Move around and go about your morning for at least 30 minutes before attempting this move
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🔹 Think about rolling down one vertebra at a time
🔹 Do the same on the way back up
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✅ Do 1 set of 5 reps...3x throughout the day
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Benefits:
▫️Promotes spinal imbibition (I love that word 😉. Don’t know what it means? Hit me up) vital to spinal health
▫️Brings to your attention areas of “stuck”-ness
▫️Use as meditative means to ⚡️connect with your body (therapeutic)
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❤️ TAG a friend that would appreciate this
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HAPPY #humpday
FITNESS NOW Wednesday! Let’s give the spine some 💚 with movement in full flexion and full extension - ⛔️ In general, avoid performing this exercise first thing in the morning. The morning is when your vertebral discs have the most fluid, which makes them tight. Much like a balloon filled with air, which is a good thing, but is also tight and vulnerable - 🧖🏾‍♀️ Move around and go about your morning for at least 30 minutes before attempting this move - 🔹 Think about rolling down one vertebra at a time 🔹 Do the same on the way back up - ✅ Do 1 set of 5 reps...3x throughout the day - Benefits: ▫️Promotes spinal imbibition (I love that word 😉. Don’t know what it means? Hit me up) vital to spinal health ▫️Brings to your attention areas of “stuck”-ness ▫️Use as meditative means to ⚡️connect with your body (therapeutic) - ❤️ TAG a friend that would appreciate this - HAPPY #humpday 
Fruitful day of working on building the strength and confidence needed to be able to fall from a handstand into to a bridge one day.

As a 6ft 3in, hypo mobile, person who’s struggled with flexibility and mobility for a large span of his life, the path to achieving a handstand to bridge for the first time sure does requires a VERY different (and patient) approach to how a child would go about learning the movement!
Fruitful day of working on building the strength and confidence needed to be able to fall from a handstand into to a bridge one day. As a 6ft 3in, hypo mobile, person who’s struggled with flexibility and mobility for a large span of his life, the path to achieving a handstand to bridge for the first time sure does requires a VERY different (and patient) approach to how a child would go about learning the movement!
Nothing can beat the yumminess of doing spinal extension on the Ladder Barrel 🤩💚
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#spinalextension #pilatesswan #swandive #ladderbarrel #stottpilates #merrithew #motiohomestudio
✮Wednesday✮
Come hang out with us on the mezzanine #cozynook
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#wundachairwednesday
#returntolife
#moveyourspine 🐍
Alignment, extension, stability creates space to allow for the breath to flow. Utthita Parsvakonasana or Extended Side Angle Pose uses many essential muscle groups: legs, ankles, groin, chest, lungs, shoulders, spine and the abdominal area. I am using my hand in front to help open the hip even more moving the tail forward 👌🏼 missing my space at the one and only Arabian Court but always good to be back home and routine with all my classes 😊🙏#yogaholiday #oneandonlyroyalmirage #uttithaparsvakonasana #extendedsideangle #openchest #shoulders #spinalextension #strength #stability #alignment #yogaeveryday#yogaeverywhere #yogaforlife
Alignment, extension, stability creates space to allow for the breath to flow. Utthita Parsvakonasana or Extended Side Angle Pose uses many essential muscle groups: legs, ankles, groin, chest, lungs, shoulders, spine and the abdominal area. I am using my hand in front to help open the hip even more moving the tail forward 👌🏼 missing my space at the one and only Arabian Court but always good to be back home and routine with all my classes 😊🙏#yogaholiday  #oneandonlyroyalmirage  #uttithaparsvakonasana  #extendedsideangle  #openchest  #shoulders  #spinalextension  #strength  #stability  #alignment  #yogaeveryday #yogaeverywhere  #yogaforlife 
Finding that back body length! Spinal extension is a staple move in all our classes ❤️
Finding that back body length! Spinal extension is a staple move in all our classes ❤️
Extension of the spine is hard for me. I have two herniated discs, and my lumbar spine is pretty flat. Some days this feels like an awful pinching. Some days it feels like an awesome space-creating move.  Luckily, today it felt great! 
Still have room in my 12pm and 6pm classes tomorrow (Wednesday). Come move with me!

#pilates #charlottepilates #spinalextension #breathe #inhaleexhale #planks #reformer #moveitorloseit
Incredible spinal extension by Vanda Scaravelli, a true free spirited yogini. “The pull of gravity under our feet makes it possible for us to extend the upper part of the spine, and this extension allows us also to release between the vertebrae.  Gravity is like a magnet attracting us to the earth, but this attraction is not limited to pulling us down, it also allows us to stretch in the opposite direction towards the sky”. And don't we need extension now more than ever! 
Vanda Scaravelli spoke often of the importance of surrendering to gravity.  Her practice was about freedom. She taught her students to learn to trust their bodies.

As teachers we tell students what to move and how to move it and when and how to breathe. Spending time teaching students to gain a better awareness of their bodies makes perfect sense to me.  If students get to understand how their body moves, they can move with more fluidity and ease. Rather than competing against others to perform the "perfect", ultimate exercise, wouldn't it be better to focus on what each of us can achieve at our own level and accept our anatomical and personal limitations? Acceptance does not mean capitulation.  It means simply that we give ourselves the freedom to explore and to take our time to find and release our bodies natural potential. “Do not kill the instinct of the body for the glory of the pose. Do not look at your body like a stranger, but adopt a friendly approach towards it. Watch it, listen to it, observe its needs, its requests, and even have fun. To be sensitive is to be alive.“ Wise words from an unorthodox yoga teacher 🤸🏼‍♀️. Food for thought...
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#pilates #pilateslovers
#spinalextension
#spineextension #backbend #yoga #pilatescommunity #yogacommunity #yogateacher #pilatesteacher #freedom #fluidity #acceptance #awareness #happiness #flexibility #movement #pilatesinspiration #yogainspiration #unorthodox #pilatescrush
Incredible spinal extension by Vanda Scaravelli, a true free spirited yogini. “The pull of gravity under our feet makes it possible for us to extend the upper part of the spine, and this extension allows us also to release between the vertebrae. Gravity is like a magnet attracting us to the earth, but this attraction is not limited to pulling us down, it also allows us to stretch in the opposite direction towards the sky”. And don't we need extension now more than ever! Vanda Scaravelli spoke often of the importance of surrendering to gravity. Her practice was about freedom. She taught her students to learn to trust their bodies. As teachers we tell students what to move and how to move it and when and how to breathe. Spending time teaching students to gain a better awareness of their bodies makes perfect sense to me. If students get to understand how their body moves, they can move with more fluidity and ease. Rather than competing against others to perform the "perfect", ultimate exercise, wouldn't it be better to focus on what each of us can achieve at our own level and accept our anatomical and personal limitations? Acceptance does not mean capitulation. It means simply that we give ourselves the freedom to explore and to take our time to find and release our bodies natural potential. “Do not kill the instinct of the body for the glory of the pose. Do not look at your body like a stranger, but adopt a friendly approach towards it. Watch it, listen to it, observe its needs, its requests, and even have fun. To be sensitive is to be alive.“ Wise words from an unorthodox yoga teacher 🤸🏼‍♀️. Food for thought... # # # # #pilates  #pilateslovers  #spinalextension  #spineextension  #backbend  #yoga  #pilatescommunity  #yogacommunity  #yogateacher  #pilatesteacher  #freedom  #fluidity  #acceptance  #awareness  #happiness  #flexibility  #movement  #pilatesinspiration  #yogainspiration  #unorthodox  #pilatescrush 
After a full day of teaching in London and carrying my Pilates props to and fro, I had to have a good stretch and this... this delightful move. #healingwithpilates #contrology #powerofprogress #stepbystep #pilatespractice #pilatesreformer #pilatesteacher #pilateslovers #judytamspilates #judypilates #spinalextension #swanpractice #swanonthereformer ❤️❤️❤️ What have you dreamed of doing for a long time? Why haven’t you done it!?
R E H A B | BACK SQUATTING AGAIN AFTER 3 YEARS! 😱
🏋🏼‍♀️@aliciagowans_wbffpro just AXIALLY loaded her BACK for the first time in THREE years!
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REPOST DIRECT FROM ALLY:
There are no emojis or words that can express my feelings right now! Like Fkn none!!!
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👍Today l spent time with the amazing @pbphysio at the @adonisathleticspaddington where for the first time since I initially injured myself - I was given treatment, chronic pain relief, significant education re ingrained fear avoidance behaviours, & the basics on pain perception.
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🙋🏻‍♀️This tiny little Asian with elbows of steel, & a background of similar injuries, combined with exponential technical knowledge has managed to desensitise my chronic pain, increase my range of motion beyond my expectation, & actually have me squat within a matter of 2hrs!!
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🤯WTF like where has she been my whole life hahaha and @yeahthefaz when we joked about me being your next world champ benchpress power lifter on our episode of @competitiveedgepodcast - I think we can upgrade this in the future & just dominate it all 🤔🤭😈
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🙅🏼‍♀️DON’T mind my amazing Buddha belly bracing haha or Mr Myagi aka @paolobaja actually having a semi coronary on the sidelines watching it all go down 🤣
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🏆My world class team of experts in the field of physiotherapy, physiology, powerlifting & strength/conditioning - honestly are nothing short of amazing!
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❤I can’t appreciate my gratitude & love anymore than the multiple high fives, fist pumps, & emotional hugs that I dished out for a solid 20mins haha .
😈Now let’s take 2019 by the balls #allysangels #moveswiftly
R E H A B | BACK SQUATTING AGAIN AFTER 3 YEARS! 😱 🏋🏼‍♀️@aliciagowans_wbffpro just AXIALLY loaded her BACK for the first time in THREE years! . . REPOST DIRECT FROM ALLY: There are no emojis or words that can express my feelings right now! Like Fkn none!!! . 👍Today l spent time with the amazing @pbphysio at the @adonisathleticspaddington where for the first time since I initially injured myself - I was given treatment, chronic pain relief, significant education re ingrained fear avoidance behaviours, & the basics on pain perception. . 🙋🏻‍♀️This tiny little Asian with elbows of steel, & a background of similar injuries, combined with exponential technical knowledge has managed to desensitise my chronic pain, increase my range of motion beyond my expectation, & actually have me squat within a matter of 2hrs!! . . 🤯WTF like where has she been my whole life hahaha and @yeahthefaz when we joked about me being your next world champ benchpress power lifter on our episode of @competitiveedgepodcast - I think we can upgrade this in the future & just dominate it all 🤔🤭😈 . 🙅🏼‍♀️DON’T mind my amazing Buddha belly bracing haha or Mr Myagi aka @paolobaja actually having a semi coronary on the sidelines watching it all go down 🤣 . 🏆My world class team of experts in the field of physiotherapy, physiology, powerlifting & strength/conditioning - honestly are nothing short of amazing! . ❤I can’t appreciate my gratitude & love anymore than the multiple high fives, fist pumps, & emotional hugs that I dished out for a solid 20mins haha . 😈Now let’s take 2019 by the balls #allysangels  #moveswiftly 
On the 11th day of Christmas.. Have a ball and take it right back!! Opening up the chest, shoulders, hips and stretching the abdominals, this is a stretch with a  blessing for your spine providing relief from all of that daily flexion. 
Fact is life, like gravity can bring us down, bend us mentally and physically out of shape that we loose sense of who and where we are. In this stretch, because the ball wobbles during use (like life), along with increased strength of your lower body to bring stability, you will also develop balance and proprioception. Proprioception is your innate ability to know how your body is positioned despite not being able to see it. Enjoy this stretch and use it to meditate when life seems uncertain and know you’ve got you back covered!
#14daystillchristmas #loveyourspine #spinalextension #flexiblespine #havingaball #stretch
On the 11th day of Christmas.. Have a ball and take it right back!! Opening up the chest, shoulders, hips and stretching the abdominals, this is a stretch with a blessing for your spine providing relief from all of that daily flexion. Fact is life, like gravity can bring us down, bend us mentally and physically out of shape that we loose sense of who and where we are. In this stretch, because the ball wobbles during use (like life), along with increased strength of your lower body to bring stability, you will also develop balance and proprioception. Proprioception is your innate ability to know how your body is positioned despite not being able to see it. Enjoy this stretch and use it to meditate when life seems uncertain and know you’ve got you back covered! #14daystillchristmas  #loveyourspine  #spinalextension  #flexiblespine  #havingaball  #stretch 
Shoulder series part 1 ❤️ Tight shoulders and upper back muscles are super common in today's society for various reasons (e.g. Excessive forward flexion, from spending a lot of time at a desk/computer, driving, texting, etc). These actions aren't necessarily "bad" for the spine, but if done consistently for long periods of time, reduced mobility can result. Once one muscle loses independent movement, it drags its neighbors along with every contraction and increases strain in neighboring muscle groups. Thus, chronic tightness doesn't develop overnight, and it won't resolve overnight. It will take consistent stretching over time to resolve itself but it is possible!! 🙌🏻 A good exercise to start with is this gentle and effective shoulder opener- puppy pose with a twist. 🙏🏼 Begin in quadruped with a flat back, hands under shoulders and hips over knees. Stretch one arm up overhead and thread the needle underneath your body, pressing the back of the hand into the floor for leverage. Keep the hips lifted high above the knees and Draw your lower belly in actively to create space between the low belly and hip flexors. Inhale to lengthen through the spine, feeling your rib cage expand east to west; exhale to deepen the twist. The opposite hand can either rest by your face, reach straight in front of you, or come around the low back for a bind. Try not to let the hips move- rather, feel the twist come from the middle portion of the spine so the hips remain level. Don't forget to do both sides! 😊 @caitstoopid 💕#puppypose#puppyposevariation#asana#shoulderopener#shoulderstretch#scapula#yoga#pilates#stretch#poppilates#poparmy
Shoulder series part 1 ❤️ Tight shoulders and upper back muscles are super common in today's society for various reasons (e.g. Excessive forward flexion, from spending a lot of time at a desk/computer, driving, texting, etc). These actions aren't necessarily "bad" for the spine, but if done consistently for long periods of time, reduced mobility can result. Once one muscle loses independent movement, it drags its neighbors along with every contraction and increases strain in neighboring muscle groups. Thus, chronic tightness doesn't develop overnight, and it won't resolve overnight. It will take consistent stretching over time to resolve itself but it is possible!! 🙌🏻 A good exercise to start with is this gentle and effective shoulder opener- puppy pose with a twist. 🙏🏼 Begin in quadruped with a flat back, hands under shoulders and hips over knees. Stretch one arm up overhead and thread the needle underneath your body, pressing the back of the hand into the floor for leverage. Keep the hips lifted high above the knees and Draw your lower belly in actively to create space between the low belly and hip flexors. Inhale to lengthen through the spine, feeling your rib cage expand east to west; exhale to deepen the twist. The opposite hand can either rest by your face, reach straight in front of you, or come around the low back for a bind. Try not to let the hips move- rather, feel the twist come from the middle portion of the spine so the hips remain level. Don't forget to do both sides! 😊 @caitstoopid 💕#puppypose #puppyposevariation #asana #shoulderopener #shoulderstretch #scapula #yoga #pilates #stretch #poppilates #poparmy 
Spine extension working in partnership. All thanks to @anulamaiberg. I attended 2 of Anula's workshops and the rest is history. I love including working in pairs in my classes. My students love it too. This is one of their favourite spine extension exercises.  It feels really good!  Too much flexion in our lives. 
Video taken @pilatesesher
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#pilateslovers #pilatesstudio #strength #spinalextension #pilatesteacher #pilatescommunity #pilatesinspiration #pilatesesher #pilatescrush #pilatesvideo #pilatesmat #matpilates #pilatesmotivation #surreylife #surreyfitness #esher #flexibility #strength #backstrengthening
Spine extension working in partnership. All thanks to @anulamaiberg. I attended 2 of Anula's workshops and the rest is history. I love including working in pairs in my classes. My students love it too. This is one of their favourite spine extension exercises. It feels really good! Too much flexion in our lives. Video taken @pilatesesher # # # # # # # #pilateslovers  #pilatesstudio  #strength  #spinalextension  #pilatesteacher  #pilatescommunity  #pilatesinspiration  #pilatesesher  #pilatescrush  #pilatesvideo  #pilatesmat  #matpilates  #pilatesmotivation  #surreylife  #surreyfitness  #esher  #flexibility  #strength  #backstrengthening 
We here at Pilates Unlimited are very sad that a member of our Pilates family is moving, this being Marika’s  last week of teaching with us. While she will be missed, we have vowed to see each other as often as possible. @marikacole #movingon #biggerandbetterthings (hopefully) #pilatesfamily #pilatesunlimited #pilates #pilatestower #pilatespushthroughbar #pushthroughbar #pilatesworkout #pilatesforallbodies #spinalextension #spineextension #mindyourspine
Finally starting to get the better of my long term nemesis, the bridge.
Finally starting to get the better of my long term nemesis, the bridge.
My backbends are all about the legs these days. Working on rooting my thighs, twining my tail, and extending through my heels. Stay strong in your roots and then be patient for the rest to come. #dropback .
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#backbend #extension #bostonyoga #spinalextension #trustyourroots #trusttheprocess #patience
Schlafen und Wachsein, Laufen, Sitzen, gehen: das Ausführen einer Bewegung, das stete Ein- und Aus des Atems, die Präsenz von Geist und Körperarbeit im Augenblick wie beim Pilates: vieles im Training, aber auch im Leben hängt von der (richtigen) Balance ab. Komisch, dass wir uns so wenig bewusst darum kümmern, uns jedoch wundern, wenn wir mit dem Körper oder Geist "aus dem Tritt" geraten, also erschöpft und ausgebrannt sind, gestresst und verspannt. Mein Motto der Woche: ⬆️Be balanced!⬆️
#diepilatisten #balance #ausgewogenheit #bebalanced #beyourself #qualitypilates #qualitytime #pilateslovers #pilatesfit #arcbarrel #spinecorrector #pilatesswan #leipzigcity #leipzigliebe #hypzig #lieblingsleipzig #innerbalance  #rythmicgymnastics #augenblicke #pilateseveryday  #gymfit #fitnessmotivation #pilatestraining #achtsamkeit #treatment #breathe #stressfrei #doyourworkout #spinalextension #extension
Schlafen und Wachsein, Laufen, Sitzen, gehen: das Ausführen einer Bewegung, das stete Ein- und Aus des Atems, die Präsenz von Geist und Körperarbeit im Augenblick wie beim Pilates: vieles im Training, aber auch im Leben hängt von der (richtigen) Balance ab. Komisch, dass wir uns so wenig bewusst darum kümmern, uns jedoch wundern, wenn wir mit dem Körper oder Geist "aus dem Tritt" geraten, also erschöpft und ausgebrannt sind, gestresst und verspannt. Mein Motto der Woche: ⬆️Be balanced!⬆️ #diepilatisten  #balance  #ausgewogenheit  #bebalanced  #beyourself  #qualitypilates  #qualitytime  #pilateslovers  #pilatesfit  #arcbarrel  #spinecorrector  #pilatesswan  #leipzigcity  #leipzigliebe  #hypzig  #lieblingsleipzig  #innerbalance  #rythmicgymnastics  #augenblicke  #pilateseveryday  #gymfit  #fitnessmotivation  #pilatestraining  #achtsamkeit  #treatment  #breathe  #stressfrei  #doyourworkout  #spinalextension  #extension 
Backbends are physically and emotionally stimulating.Our body's natural instinct is to round the chest and shoulders to protect us from physical or emotional harm. Doing backbends can release emotional feelings such as love, sadness, frustration, joy, anger, etc. Backbends can be incredibly vulnerable but can help build courage to embrace emotion on and off the mat 💪🏼💜
Backbends are physically and emotionally stimulating.Our body's natural instinct is to round the chest and shoulders to protect us from physical or emotional harm. Doing backbends can release emotional feelings such as love, sadness, frustration, joy, anger, etc. Backbends can be incredibly vulnerable but can help build courage to embrace emotion on and off the mat 💪🏼💜
Extending your spine feels magical. It is such a great way to open up. Shine your heart for the world to see.... #villagepilates #ilovepilates #fitbodyhealthymind #healthybody #fit #pilates #matwork #reformer #fitness #thebootybarre #bootybarre #meetusonmonday #pilatesloves #josephpilates #wellnesswednesday #pilatesloves #spinalextension #spine #extension
Just hanging around at the Pilates studio today! 
Only a few years ago I was living with chronic back pain. Now I’m doing things like this! That’s the power of Pilates. #Pilates #pilatescadillac #cadillacmachine #fullhang #powerhouse #balancedbody #core #back #stretching #spinalextension #flexibility #lovepilates
“Open your back to open your heart and your mind” using a deep upward action. As Nik grounds those open palms down and works with strong extension through his arms to open up his armpit chest area in upward facing dog. Keeping it wide so he can work through those hip flexors at the same time. Legs active with a strong extension and inner upper thighs rotation towards the sky.  Not just about working on outer strength and  looking good but more about working on inner strength, feeling well and getting in touch with your inner world 👌🏼 back next year and looking forward to having him back ♥️😊#yogaholiday #backstretch #backbends #spinalextension #healthylifestyle #dubai #upwardfacingdog #winterbreak @niknaidoo
“Open your back to open your heart and your mind” using a deep upward action. As Nik grounds those open palms down and works with strong extension through his arms to open up his armpit chest area in upward facing dog. Keeping it wide so he can work through those hip flexors at the same time. Legs active with a strong extension and inner upper thighs rotation towards the sky. Not just about working on outer strength and looking good but more about working on inner strength, feeling well and getting in touch with your inner world 👌🏼 back next year and looking forward to having him back ♥️😊#yogaholiday  #backstretch  #backbends  #spinalextension  #healthylifestyle  #dubai  #upwardfacingdog  #winterbreak  @niknaidoo
In a world where we are constantly moving forwards it’s nice to take a time out and go backwards. .
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So I’ve started adding this to my daily routine (mainly at the end of the day).
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Simply lay back, allow yourself to be loose and naturally mould to the shape of the ball. .
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Benefits can include; .
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✅ opening up your chest and shoulders. The hunch back look ain’t cool 👎🏽
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✅ improve spinal extension. Poor spinal extension can equal pain and reduced functional capacity 👎🏽
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✅ relax and defocus. No need to always be ‘switched on’ 👎🏽
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There’s no right or wrong with regards frequency or duration - as long as it is pain free just do what suits you 😉
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#jlphysiotherapy #coreball #spinalextension #relax #defocus #stretch #shoulders #chest #painfree #simple #mobility #flexibility #movement #physiotherapy #movementismedicine
In a world where we are constantly moving forwards it’s nice to take a time out and go backwards. . - So I’ve started adding this to my daily routine (mainly at the end of the day). - Simply lay back, allow yourself to be loose and naturally mould to the shape of the ball. . - Benefits can include; . - ✅ opening up your chest and shoulders. The hunch back look ain’t cool 👎🏽 - ✅ improve spinal extension. Poor spinal extension can equal pain and reduced functional capacity 👎🏽 - ✅ relax and defocus. No need to always be ‘switched on’ 👎🏽 - There’s no right or wrong with regards frequency or duration - as long as it is pain free just do what suits you 😉 - #jlphysiotherapy  #coreball  #spinalextension  #relax  #defocus  #stretch  #shoulders  #chest  #painfree  #simple  #mobility  #flexibility  #movement  #physiotherapy  #movementismedicine 
On the seventh day of Christmas... 🦢🦢🦢🦢🦢🦢🦢 So many places around the room on various apparatus we do the swan 🦢. Which swan variation/apparatus is your favorite?
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#authenticpilatesaustin #twelvedaysofchristmas #7swansaswimming #classicalpilates #atx #spinalextension #healthyspine #thoracicmobility
Photo courtesy of @ohsuzeq
Day TWO of #pilatesyogaflow challenge is #boatpose . ❤️ working on the #longbox with this one because it allows you to move from #spinalextension first💪. It’s challenging and really makes one pay attention to how they move!  Make sure to follow @tahlsware.pilates @momentum_yoga and @momentum_pilates for more variation fun! 🎼 is To the Class of by Bleed the Rads 
#pilatesyogaflow #yogapilateschallenge #yogapilatesflow #boatposevariation #teaservariation
E D U C A T E | HIP THRUST VARIATIONS 🍑🍑🍑
🍑1. Feet less than 90degrees
= more Glute max but also more erector spinae aka lower back
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🍑2. Feet at 90degrees
= predominantly Glute max
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🍑3. Feet externally rotated to 30degrees away from midline
= best foot rotation position for Glute med
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🍑4. Feet greater than 90degrees
= more Hamstring
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📚Know your variations and use them to your advantage #moveswiftly
E D U C A T E | HIP THRUST VARIATIONS 🍑🍑🍑 🍑1. Feet less than 90degrees = more Glute max but also more erector spinae aka lower back . . 🍑2. Feet at 90degrees = predominantly Glute max . . 🍑3. Feet externally rotated to 30degrees away from midline = best foot rotation position for Glute med . . 🍑4. Feet greater than 90degrees = more Hamstring . . 📚Know your variations and use them to your advantage #moveswiftly 
Practicing Thigh Stretch with Extension.. I felt most comfortable with 3 full springs (Stott). I'm curious what other people prefer? 
#pilates #stottpilates #phoenixpilates #pilatesforathletes #phoenix #fitness #core #igfit #pilatesforlife #blackandwhite #blackandwhitephotography #flagstaff #spinehealth #arizona #flexibility #spinalextension #thighstretch #pilatesthighstretch #pilatesextension #balancedbody #pilatesflagstaff
Balasana - baby pose - slowing down the pace and inviting serenity and peace to the forefront of the brain. Added bonus of my entire back resting on Nik,s to help him open, lengthen his entire back body and spine and I in turn benefit from my back and chest opening 😊#yogaholiday #healthylifestyle #partneryoga #backstretch#spinalextension #balasana #peace #serenity #yogaforlife
My November recap is up on the blerg, including sweet student feedback, like feeling “beautiful and weightless” during practice. I’ve also recorded some thoughts on getting out of the way as a teacher, and allowing students to take charge of their own experience on the mat. Special shout-out to a loving moment from Elliott at @o2yogastudio, who otherwise fancies himself a hardass and curmudgeon.
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#yogalife #yogateacher #yogaoutside #lovemyjob #moveyourbody #backbend #spinalextension #wheelpose #urdhvadhanurasana #monthlyreport #recap #blogpost #beachyoga #practice #summerscene #balance #focus #powerofshe #athletafitpro #beach #ocean #heartopener #justbreathe
My November recap is up on the blerg, including sweet student feedback, like feeling “beautiful and weightless” during practice. I’ve also recorded some thoughts on getting out of the way as a teacher, and allowing students to take charge of their own experience on the mat. Special shout-out to a loving moment from Elliott at @o2yogastudio, who otherwise fancies himself a hardass and curmudgeon. . . #yogalife  #yogateacher  #yogaoutside  #lovemyjob  #moveyourbody  #backbend  #spinalextension  #wheelpose  #urdhvadhanurasana  #monthlyreport  #recap  #blogpost  #beachyoga  #practice  #summerscene  #balance  #focus  #powerofshe  #athletafitpro  #beach  #ocean  #heartopener  #justbreathe 
YOGA INSPIRATION!! This mesmerizing photo was sent to me today by an incredible person I have the great fortune to know: @magic.making. This is her youngest daughter rocking the most gorgeous bow pose. Talk about perfect form;) Amazing to see the spine doing its thing so effortlessly. I want to get on my belly and grab my heels just looking at it. Super cute baby too, of course;) Hope you all had one hell of a Wednesday!! I certainly did! #yoga #yogainspiration #danurasana #babies #spines #perfectform #backbends #fun #play #organic #health #wellness #spinalextension #destiny #purity #authenticity #joy #yogaintheworld #yogainlife
YOGA INSPIRATION!! This mesmerizing photo was sent to me today by an incredible person I have the great fortune to know: @magic.making. This is her youngest daughter rocking the most gorgeous bow pose. Talk about perfect form;) Amazing to see the spine doing its thing so effortlessly. I want to get on my belly and grab my heels just looking at it. Super cute baby too, of course;) Hope you all had one hell of a Wednesday!! I certainly did! #yoga  #yogainspiration  #danurasana  #babies  #spines  #perfectform  #backbends  #fun  #play  #organic  #health  #wellness  #spinalextension  #destiny  #purity  #authenticity  #joy  #yogaintheworld  #yogainlife 
Arms pulling straps “ plow” Erector spinae , lats,
Lower traps, obliques, glutes and hamstrings it’s a great exercise for the kyphotic posture. #stottpilatesinstructor #reformerpilates #hopeisland #merrithew #mindfulmovement #intelligentexercise #armspullingstraps #plow #spinalextension
Day 2️⃣ of #pilatesvariations Challenge is Swan Dive/Swimming 🏊🏼‍♀️ I have an anterior Pelvic tilt so i have always dreaded/avoided spinal extension exercises. Now it’s a must in my daily routines and it’s integral in correcting postural distortions. Plus the Reformer makes it fun 🤸‍♂️ .
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#pilatesbody #dopilatesdolife #pilateslovers #pilatesreformer #livebeyond #fitfam #longbeach #lbc #longbeachpilates #spinalextension
TOO GOOD NOT TO SHARE 🤣 || smart phone syndrome 👉🏽📱 proving that as smart as they are our phones can clearly cause poor cervical + thoracic posture through our spines...try and add a little more movement into your day 💁🏽‍♀️.
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#smartphonesyndrome #breakyaneck #thespine #spinalextension #cervicalspine #thoracicmobility #getmoving #pilates #healthy #happy #funny #toogoodnottoshare
Stretching is my favorite. Benefits of stretching: increased range of motion, increased flexibility, better posture, reduced back pain, injury prevention, increased circulation, releases tension, increased energy, and calms the mind. And to make things even better... that healthy glow from @browningstudio #winwin #theyarethebest #imactuallysopale 😂#pilatescadillac
Stretching is my favorite. Benefits of stretching: increased range of motion, increased flexibility, better posture, reduced back pain, injury prevention, increased circulation, releases tension, increased energy, and calms the mind. And to make things even better... that healthy glow from @browningstudio #winwin  #theyarethebest  #imactuallysopale  😂#pilatescadillac 
MONDAY FUNDAY 🎉 Staying on trend, we have a very exciting musical combo this week in class. One of the stars is Lady Gaga and the other artist will be announced tomorrow! Grab a spot online and gather all the little monsters you know. It’s gonna be a good one 😎⚡️
🎼🎼🎼
🎧 Marry The Night
🗣 Lady Gaga
MONDAY FUNDAY 🎉 Staying on trend, we have a very exciting musical combo this week in class. One of the stars is Lady Gaga and the other artist will be announced tomorrow! Grab a spot online and gather all the little monsters you know. It’s gonna be a good one 😎⚡️ 🎼🎼🎼 🎧 Marry The Night 🗣 Lady Gaga
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This was filmed in Suzy’s Studio @suzypilates in Fife, Scotland.
🦋 @suzypilates
🦋 @sabrinafaithpilates
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Using @align_pilates_uk #PilatesReformer & Tower & the #aerialhammock
🙏🏻🦋🙏🏻🦋🙏🏻🦋🙏🏻🦋
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Teacher trainings for 2019
Edinburgh, Scotland
11-14 April & 8-11 August
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Hammocks going fast!
Are you a qualified Pilates teacher?
Come train with us! 👍🏽🦋😍
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#Pilates #aerialpilates #aerial #aerialarts #aerialsilks #airPilates #aircontrolpilates #pilatesinstructor #pilatesteachers #Scotland #fittothecore #Pilatesmethod #pilatesapparatus #fit #fitness #fitnessmotivation #fitnessinspiration #spinalextension #Sunnyscotland #aerialPilatesaroundtheworld
~~~~~~~~~ This was filmed in Suzy’s Studio @suzypilates in Fife, Scotland. 🦋 @suzypilates 🦋 @sabrinafaithpilates ~~~~~~~ Using @align_pilates_uk #PilatesReformer  & Tower & the #aerialhammock  🙏🏻🦋🙏🏻🦋🙏🏻🦋🙏🏻🦋 ~~~~~~~~~ Teacher trainings for 2019 Edinburgh, Scotland 11-14 April & 8-11 August ~~~~ Hammocks going fast! Are you a qualified Pilates teacher? Come train with us! 👍🏽🦋😍 ~~~~~~~~~ ~~~~~~~~~ #Pilates  #aerialpilates  #aerial  #aerialarts  #aerialsilks  #airPilates  #aircontrolpilates  #pilatesinstructor  #pilatesteachers  #Scotland  #fittothecore  #Pilatesmethod  #pilatesapparatus  #fit  #fitness  #fitnessmotivation  #fitnessinspiration  #spinalextension  #Sunnyscotland  #aerialPilatesaroundtheworld 
Day 3 of my Pilates Advent Calendar and still working on the back line and spinal extension with 3 variations of Breaststroke Preps  I have only shown 4 reps of each, but it is good to do a minimum of 10.  Remember to keep the core engaged by lifting the belly button off the mat and try not to having any wrinkles in the back of your neck!
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#pilatesadvent #pilatesadvent2018 #advent2018 #dailymovement #pilatesmat 
#adventday3 #breaststrokepreps #pilatesprone #spinalextension #erectorspinae #thoracicextension 
#thebodypilatessydney
#allbodieslovepilates 
#chatswoodpilates 
#chatswood #lowernorthshore
Day 3 of my Pilates Advent Calendar and still working on the back line and spinal extension with 3 variations of Breaststroke Preps I have only shown 4 reps of each, but it is good to do a minimum of 10. Remember to keep the core engaged by lifting the belly button off the mat and try not to having any wrinkles in the back of your neck! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #pilatesadvent  #pilatesadvent2018  #advent2018  #dailymovement  #pilatesmat  #adventday3  #breaststrokepreps  #pilatesprone  #spinalextension  #erectorspinae  #thoracicextension  #thebodypilatessydney  #allbodieslovepilates  #chatswoodpilates  #chatswood  #lowernorthshore 
EXTEND YOUR WEEKEND! Even if your week ends today don’t forget to extend. This is one of my fab committed clients working on her spinal extension. We’ve been on a shoulder journey and now we’ve taken that shoulder journey into how those shoulders relate to spinal movement. Always remember that everything is connected and healthy spinal movement is dependent on healthy mechanics of the rest of the body as well. It’s been great to see this individuals imbalances improve as we keep working through finding stability in shoulders and hips and then circling back to the spine. It’s a lot of practice!

#weekend #pilates #pilatesreformer #pilatesteacher #roiholisticfitness #spinalextension #extend #shoulderstability #consistency #practice #chicagopilates #spine
EXTEND YOUR WEEKEND! Even if your week ends today don’t forget to extend. This is one of my fab committed clients working on her spinal extension. We’ve been on a shoulder journey and now we’ve taken that shoulder journey into how those shoulders relate to spinal movement. Always remember that everything is connected and healthy spinal movement is dependent on healthy mechanics of the rest of the body as well. It’s been great to see this individuals imbalances improve as we keep working through finding stability in shoulders and hips and then circling back to the spine. It’s a lot of practice! #weekend  #pilates  #pilatesreformer  #pilatesteacher  #roiholisticfitness  #spinalextension  #extend  #shoulderstability  #consistency  #practice  #chicagopilates  #spine 
AND one more thing I tried today. Keep the strap about shoulder distance apart or close enough the you are able to pull tight on it the whole time. Start with the strap beneath your top ribs, pull it super tight and activate the muscles in your back and shoulders. Keep glutes active and lower body pressing into the floor. 
You can stay in a sort of cobra pose with the ribs resting on the floor pulling the strap OR lift the upper body. Next progressions would be to forehead or full extension as shown. Talk about burrrrn 🔥.
#spinalextension .
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. #Longmontyoga #boulderyoga #denveryoga #coloradoyoga .
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.  #beagoddess #aloyoga 
#yogaeverydamnday #yogaeveryday #yogalife  #bodymovement #yogagram #practiceyogachangeyourworld #onebreathatatime #goodvibesonly #positiveenergy #yogastrong #mypractice #yogaforeveryBODY  #functionalmovement #IBendSoIDontBreak #yogisofinstagram  #yogadaily #smartmovement #yogashapes #raiseyourvibration #mobility #yogascience
AND one more thing I tried today. Keep the strap about shoulder distance apart or close enough the you are able to pull tight on it the whole time. Start with the strap beneath your top ribs, pull it super tight and activate the muscles in your back and shoulders. Keep glutes active and lower body pressing into the floor. You can stay in a sort of cobra pose with the ribs resting on the floor pulling the strap OR lift the upper body. Next progressions would be to forehead or full extension as shown. Talk about burrrrn 🔥. #spinalextension  . . . . . 🔥✨🖤🐺🌙. . . . . . . . . . #Longmontyoga  #boulderyoga  #denveryoga  #coloradoyoga  . . . . . . . . . . . #beagoddess  #aloyoga  #yogaeverydamnday  #yogaeveryday  #yogalife  #bodymovement  #yogagram  #practiceyogachangeyourworld  #onebreathatatime  #goodvibesonly  #positiveenergy  #yogastrong  #mypractice  #yogaforeveryBODY  #functionalmovement  #IBendSoIDontBreak  #yogisofinstagram  #yogadaily  #smartmovement  #yogashapes  #raiseyourvibration  #mobility  #yogascience 
The last month of this year is here...
Welcome December 2018!🌲🍁
Let's continue the spirit of healthy life.
Here's to healthy spine & arm workout on reformer. 
Exs: Pulling straps on the reformer. Working on those #Triceps 💪🏻 (if u look closely they r pretty much seen) 🙃 #slownsteady
#armstrength
#spine #spinalextension
 #longboxseries #pullingstraps #pilates #pilateslongbox #pilateslife #pilatesinstructor #pilateseveryday #pilateslovers #pilatesreformer #instapilates #pilatesbody #Weekendvibes #weekendmotivation #Saturdayworkout #befit #health #fitness #workout #exercise #physio #drapeksha_pilates @balanced_body @dr.apeksha.m
#befitbecauseyoudeserveit
The last month of this year is here... Welcome December 2018!🌲🍁 Let's continue the spirit of healthy life. Here's to healthy spine & arm workout on reformer. Exs: Pulling straps on the reformer. Working on those #Triceps  💪🏻 (if u look closely they r pretty much seen) 🙃 #slownsteady  #armstrength  #spine  #spinalextension  #longboxseries  #pullingstraps  #pilates  #pilateslongbox  #pilateslife  #pilatesinstructor  #pilateseveryday  #pilateslovers  #pilatesreformer  #instapilates  #pilatesbody  #Weekendvibes  #weekendmotivation  #Saturdayworkout  #befit  #health  #fitness  #workout  #exercise  #physio  #drapeksha_pilates  @balanced_body @dr.apeksha.m #befitbecauseyoudeserveit 
Yeah, a chill Friday! It’s a luxury to have time for self-care & relaxation.
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#YogaDaily #Navasana #SelfCare @totumking #YogaForAll #YogaInstructor #Teacher @adelaide_club @redefine_fitltd @imprintpilates @shangrilato #FoundryLofts #LiveClubLife @totumlifescience @torontolawn @imprintpilatesyogatrx #HotelYoga #OntarioCollegeOfTeachers @lululemonto #VerticalArtFactory #LuckyYogi #PeacefulStudios #BeU #MindfulPractice #RedefineYourself #SpinalExtension #HamstringsStretch #CoreStability #PracticeMakesBetter #LifeIsArt #FlexibleBodyConsciousMind #Mindfulness #ConsciousMindConsciousLife #DareToBeYou #GlamGirlFitness #YogaBible @yogacertified #FollowMe #YogaFuelsYourLife #MakeTimeForYourself
Yeah, a chill Friday! It’s a luxury to have time for self-care & relaxation. . . #YogaDaily  #Navasana  #SelfCare  @totumking #YogaForAll  #YogaInstructor  #Teacher  @adelaide_club @redefine_fitltd @imprintpilates @shangrilato #FoundryLofts  #LiveClubLife  @totumlifescience @torontolawn @imprintpilatesyogatrx #HotelYoga  #OntarioCollegeOfTeachers  @lululemonto #VerticalArtFactory  #LuckyYogi  #PeacefulStudios  #BeU  #MindfulPractice  #RedefineYourself  #SpinalExtension  #HamstringsStretch  #CoreStability  #PracticeMakesBetter  #LifeIsArt  #FlexibleBodyConsciousMind  #Mindfulness  #ConsciousMindConsciousLife  #DareToBeYou  #GlamGirlFitness  #YogaBible  @yogacertified #FollowMe  #YogaFuelsYourLife  #MakeTimeForYourself 
THIS!!!!!! Wow

#Repost @sc.bodymechanics with @get_repost
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We spend so much of our day doing things in front of us, rounding our shoulders forward, flexing our spine... take some time to open up in the other direction  do you take your spine through flexion, extension, side-bending, and rotation every day? #spinalhealth #spinalextension #spinalflexion #lateralflexion #spinalrotation #bridge #lowbridge #pilatesbride #pilatesreformer #pilates #backbend #pilateshasyourback #womenwholift #womenwhocrossfit #pilatesforathletes #santacruzpilates #santacruzfitness
THIS!!!!!! Wow #Repost  @sc.bodymechanics with @get_repost ・・・ We spend so much of our day doing things in front of us, rounding our shoulders forward, flexing our spine... take some time to open up in the other direction do you take your spine through flexion, extension, side-bending, and rotation every day? #spinalhealth  #spinalextension  #spinalflexion  #lateralflexion  #spinalrotation  #bridge  #lowbridge  #pilatesbride  #pilatesreformer  #pilates  #backbend  #pilateshasyourback  #womenwholift  #womenwhocrossfit  #pilatesforathletes  #santacruzpilates  #santacruzfitness 
We spend so much of our day doing things in front of us, rounding our shoulders forward, flexing our spine... take some time to open up in the other direction  do you take your spine through flexion, extension, side-bending, and rotation every day? #spinalhealth #spinalextension #spinalflexion #lateralflexion #spinalrotation #bridge #lowbridge #pilatesbride #pilatesreformer #pilates #backbend #pilateshasyourback #womenwholift #womenwhocrossfit #pilatesforathletes #santacruzpilates #santacruzfitness
We spend so much of our day doing things in front of us, rounding our shoulders forward, flexing our spine... take some time to open up in the other direction do you take your spine through flexion, extension, side-bending, and rotation every day? #spinalhealth  #spinalextension  #spinalflexion  #lateralflexion  #spinalrotation  #bridge  #lowbridge  #pilatesbride  #pilatesreformer  #pilates  #backbend  #pilateshasyourback  #womenwholift  #womenwhocrossfit  #pilatesforathletes  #santacruzpilates  #santacruzfitness 
💥Pull💥 The basic spinal extension. Don't make the painful mistake of hyper extending your lower back! Get your spine aligned and maintain that good posture. #dontbreakyourback #getitstrong #pull #push #balance #focus #kettlebell #spinalextension #doneright #feelsgood #noexcuses #timetostretch #finisher #core #abcd #tryit
Spot the ball under my ankle for a cheeky balance challenge 😁Curling in and opening out 🌺🌷🌸
Keeping it real in the church hall btw 😉
Glamorous 🙄‼️
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#pilatesmoves #pilates #matwork #control #balance #curlingin #openingout #hipflexion #spinalflexion #hipextension #spinalextension #shouldermobility #shoulderstability
Sometimes you just need something simple. ✔️Spinal articulation, ✔️hamstring stretch, ✔️shoulder stability. 
Breathe and enjoy this #thoracicthursday stretch on the #spinecorrector (or even just with hands flat on the mat.) .
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#pilates #pilatesbarrel #spinalarticulation #downwarddog #spinalextension #posture #pilatesforposture #pilatesfordancers #pilatesforathletes #pilatesforrunners  #shoulderstability #core #matpilates #pilatesinstructor #prehab #backrehab #shoulderrehab #physio #breathe #pullingup #lengthen #stretch #lengthentostrengthen #fascia #hamstringstretch #physicaltherapy #encorepilatesgnv #aloyoga
Sometimes you just need something simple. ✔️Spinal articulation, ✔️hamstring stretch, ✔️shoulder stability. Breathe and enjoy this #thoracicthursday  stretch on the #spinecorrector  (or even just with hands flat on the mat.) . . . . . #pilates  #pilatesbarrel  #spinalarticulation  #downwarddog  #spinalextension  #posture  #pilatesforposture  #pilatesfordancers  #pilatesforathletes  #pilatesforrunners  #shoulderstability  #core  #matpilates  #pilatesinstructor  #prehab  #backrehab  #shoulderrehab  #physio  #breathe  #pullingup  #lengthen  #stretch  #lengthentostrengthen  #fascia  #hamstringstretch  #physicaltherapy  #encorepilatesgnv  #aloyoga 
So this flow didn’t quite make the grade, but here I am  posting it anyways! There are some errors in the technique of this inverted Swan Dive (had to flex my knee at one point to find my balance) and while attempting the Grasshopper aspect of the exercise, the Chair Handle blocked my range of motion 🤣🤣🤣 I knew I should have moved the chair away from corner! 
There has been some controversy on backbends, aka... spinal extension.. have read a few posts on IG about the danger of promoting it. Sure, for those clients  with Facet joint issues I would not suggest a Swan Dive. I am also clear that spinal extension to this degree may not be appropriate for some clients to attempt. However, I have been trained to back bend my entire life.. being a  former professional dancer this is where I lived.. where I was most comfortable.. where I felt at my best.. and even with mild facet joint issues myself I still feel the urge to flow into a Swan Dive, and absolutely adore the extensions in Yoga (upward Dog, Sphinx, Cobra, fish) I  plan to continue to extend my spine for years to come. It is always best to listen to your body, dial down your practice if you are in discomfort, but I also feel like you should train your STRENGTHS as well as balance out your weaknesses... for a happy well rounded approach to your practice 💕 .
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#pilates #pilatesbody #spinalextension #backbends #lovewhatido #grateful #lupuswarrior
So this flow didn’t quite make the grade, but here I am posting it anyways! There are some errors in the technique of this inverted Swan Dive (had to flex my knee at one point to find my balance) and while attempting the Grasshopper aspect of the exercise, the Chair Handle blocked my range of motion 🤣🤣🤣 I knew I should have moved the chair away from corner! There has been some controversy on backbends, aka... spinal extension.. have read a few posts on IG about the danger of promoting it. Sure, for those clients with Facet joint issues I would not suggest a Swan Dive. I am also clear that spinal extension to this degree may not be appropriate for some clients to attempt. However, I have been trained to back bend my entire life.. being a former professional dancer this is where I lived.. where I was most comfortable.. where I felt at my best.. and even with mild facet joint issues myself I still feel the urge to flow into a Swan Dive, and absolutely adore the extensions in Yoga (upward Dog, Sphinx, Cobra, fish) I plan to continue to extend my spine for years to come. It is always best to listen to your body, dial down your practice if you are in discomfort, but I also feel like you should train your STRENGTHS as well as balance out your weaknesses... for a happy well rounded approach to your practice 💕 . . . #pilates  #pilatesbody  #spinalextension  #backbends  #lovewhatido  #grateful  #lupuswarrior 
Even though the calendar says we are still in Fall, it feels like winter here in NH⛄️ So I am embracing the cold with this post run Swan Dive progression on the mat. I started with a breast stroke prep to get into the thoracic extensors then progressed from a 4 breath swan dive prep moving on the exhale, to a 2 breath pattern. Moving into slow rock, rock and catch and for the grande finale, full Swan  dive 🦢 !
Teaching clients how to get into their thoracic extensors well is key to being able to extend through full extension and not over work the low back. Without proper thoracic extensor strength, the full movement suffers. Improve overall thoracic movement with a balanced pilates program to allow your clients to access their thoracic extensors successfully. 
#pilatesmat #spinalextension #physicaltherapy #back #hipextension #embracethecold #fitnessanywhere #stottpilates #fitspiration #symmetrypilatesnh
Even though the calendar says we are still in Fall, it feels like winter here in NH⛄️ So I am embracing the cold with this post run Swan Dive progression on the mat. I started with a breast stroke prep to get into the thoracic extensors then progressed from a 4 breath swan dive prep moving on the exhale, to a 2 breath pattern. Moving into slow rock, rock and catch and for the grande finale, full Swan dive 🦢 ! Teaching clients how to get into their thoracic extensors well is key to being able to extend through full extension and not over work the low back. Without proper thoracic extensor strength, the full movement suffers. Improve overall thoracic movement with a balanced pilates program to allow your clients to access their thoracic extensors successfully. #pilatesmat  #spinalextension  #physicaltherapy  #back  #hipextension  #embracethecold  #fitnessanywhere  #stottpilates  #fitspiration  #symmetrypilatesnh 
Doing a little extra hip flexor stretching and spinal extension these days... and feeling the difference in my Pilates exercises and yoga poses.  Through these mind-body exercises, my muscles have become more and more flexible the older I get! 🤸🏻‍♀️#useitorloseit #antiaging #hipflexorstretch #spinalextension #healthyspine #mindbody #strengthandlength #flexibility #betterwithage
Raise your hand if you want to try out the Wunda Chair! 🙋‍♂️🙋‍♀️
Our instructor Ilana demonstrating a ‘Swan’ sequence in the studio today! @ilanajonaspilates 
#swan #wundachair #fullbody #fullbodyworkout #strength #extension #spinalextension #pilatesstudio #pilatesequipment #pilateschair #josephpilates #pilateslife
My #pilatespal @johanna_pilates is endlessly inspiring, especially when it comes to rolldowns on the Reformer. Here’s my take on one of her faves, and you know I had to get in a little salute to the postural muscles before I started the deliciousness of rolling all the way down into some spinal extension. One blue spring = One Happy Spine. Enjoy!! #pilates #instapilates #pilatesbody #pilateslovers #pilatesinstructor #pilatescommunity #pilatesreformer #reformerpilates #tuesdaymotivation #situpstraight #posturalmuscles #backworkout #backextension #spinalextension #shoulders #shoulderworkout #abs #absworkout #core #coreworkout #movewithjoy
My #pilatespal  @johanna_pilates is endlessly inspiring, especially when it comes to rolldowns on the Reformer. Here’s my take on one of her faves, and you know I had to get in a little salute to the postural muscles before I started the deliciousness of rolling all the way down into some spinal extension. One blue spring = One Happy Spine. Enjoy!! #pilates  #instapilates  #pilatesbody  #pilateslovers  #pilatesinstructor  #pilatescommunity  #pilatesreformer  #reformerpilates  #tuesdaymotivation  #situpstraight  #posturalmuscles  #backworkout  #backextension  #spinalextension  #shoulders  #shoulderworkout  #abs  #absworkout  #core  #coreworkout  #movewithjoy 
It’s been a hot minute since I’ve been on the chair, but a few Reformer class clients expressed an interest in it, so I’m getting it back into my body!
The most challenging part of this seems the most simple.. taking one arm off the foot bar at a time, and maintaining equal weight through the front of the pelvis: now that’s control!
#wundachair #extension #spinalextension #spinalstability #chair #pilates #josephpilates #swan #fullbody #fullbodyworkout #pilateslife
Mr. Pilates utilized his Cadillac to observe, specifically, flexion then extension of the spine.  This post-Thanksgiving duet session by @erinbpilates took Marianne & Claire through a series of classic exercises with mat work mixed in. From swan to rocking 👏🏻🔥brings the session full circle. #pilatesunlimited #pilatesforallbodies #pilates #pilatesswan #pilatescadillac #pilatesworkout #spineextension #spinalextension #mindyourspine #balancedbody @balanced_body
Jill’s subbing Prenatal at 6pm in Cambridge tonight — come practice with her, mamas-to-be 💜 #o2yoga #Repost @somerjill with @get_repost
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We do the Triple Hang a lot in #prenatal classes. Head, center of the chest, and belly all release down toward the earth; the spine extends; the tail rises. Some folks find it easier to feel their pelvic floor in this position, and can practice releasing it. I don’t care if you’re pregnant or not, this posture feels GOOD. If you do happen to be a prenatal yogi, you’ve got two chances to practice with me this week at @o2yogastudio (Cambridge). Hope to see you for some time to breathe, and move, and take care of yourself. 🤰🏻🤰🏼🤰🏽🤰🏾🤰🏿
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Tues, 11/27, 6:00-7:15p
Weds, 11/28, 5:30-6:45p
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#yogalife #yogateacher #prenatalyoga #yogaforlife #pelvicfloor #justbreathe #spinalextension #getonyourmat #relax #cambma #pregnancycare #practice #yogaeverydamnday #stretch
Jill’s subbing Prenatal at 6pm in Cambridge tonight — come practice with her, mamas-to-be 💜 #o2yoga  #Repost  @somerjill with @get_repost ・・・ We do the Triple Hang a lot in #prenatal  classes. Head, center of the chest, and belly all release down toward the earth; the spine extends; the tail rises. Some folks find it easier to feel their pelvic floor in this position, and can practice releasing it. I don’t care if you’re pregnant or not, this posture feels GOOD. If you do happen to be a prenatal yogi, you’ve got two chances to practice with me this week at @o2yogastudio (Cambridge). Hope to see you for some time to breathe, and move, and take care of yourself. 🤰🏻🤰🏼🤰🏽🤰🏾🤰🏿 . Tues, 11/27, 6:00-7:15p Weds, 11/28, 5:30-6:45p . #yogalife  #yogateacher  #prenatalyoga  #yogaforlife  #pelvicfloor  #justbreathe  #spinalextension  #getonyourmat  #relax  #cambma  #pregnancycare  #practice  #yogaeverydamnday  #stretch 
OPEN YOURSELF! by @guerrillazen
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Here is a powerful thoracic (upper back) mobilization / stretch to try at home.
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I love doing this little exercise because it feels so good.
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This really helps people with a rounded  and stiff upper back.
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It’s also great for pretty much anyone struggling with depression, anxiety, and chronic stress.
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This can be done on a bed, couch, bench, or whatever!
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This stretch has multiple benefits including:
1)  Improving posture 
2)  Improving mood and emotional state
3)  Improving hormone status (less cortisol and more testosterone)
4)  Improving thoracic mobility
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You can do this as a mobilization (where you pump up and down dynamically). -
This will bring more mobility to the thoracic spine itself which is immobile in a lot of people.
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This can also be done as a stretch (where you simply just hold this position statically). -
This stretches all of the musculature and fascia in the front of your body.
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Chronic stress and anxiety can cause a lot of tightness here….this helps undue that…
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The key here is to use the edge of the bed or couch as a fulcrum to get your spine to bend (or extend) against.
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It’s important that the edge of whatever you are laying on is between your shoulder blades (thoracic spine) and not your lower back (lumbar spine).
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Doing this stretch/mobilization with the edge of the couch at your lower back will cause you to extend from there instead of the upper back.
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Doing this often results in increased dysfunction and I wouldn’t recommend it….
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Use this stretch whenever you feel like you are slumping forward, need an energy boost, or when you are bored at home!
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*TAG SOMEONE BELOW WHO SHOULD TRY THIS!*
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#posture #posturecorrection #biomechanics #yoga #energy #spiritualawakening #heartchakra #heartopener #heartopening #bodybuilding #confidence #jordanpeterson #absworkout #superman #pilates #rolfing #anatomytrains #correctiveexercise #thoracicoutletsyndrome #thoracicmobility #spinalcordinjury #spinalextension #backextension #backexercises #physicaltherapy #carljung #testosterone #alignment #bioenergy #chienergy
OPEN YOURSELF! by @guerrillazen - Here is a powerful thoracic (upper back) mobilization / stretch to try at home. - I love doing this little exercise because it feels so good. - This really helps people with a rounded and stiff upper back. - It’s also great for pretty much anyone struggling with depression, anxiety, and chronic stress. - This can be done on a bed, couch, bench, or whatever! - This stretch has multiple benefits including: 1) Improving posture 2) Improving mood and emotional state 3) Improving hormone status (less cortisol and more testosterone) 4) Improving thoracic mobility - You can do this as a mobilization (where you pump up and down dynamically). - This will bring more mobility to the thoracic spine itself which is immobile in a lot of people. - This can also be done as a stretch (where you simply just hold this position statically). - This stretches all of the musculature and fascia in the front of your body. - Chronic stress and anxiety can cause a lot of tightness here….this helps undue that… - The key here is to use the edge of the bed or couch as a fulcrum to get your spine to bend (or extend) against. - It’s important that the edge of whatever you are laying on is between your shoulder blades (thoracic spine) and not your lower back (lumbar spine). - Doing this stretch/mobilization with the edge of the couch at your lower back will cause you to extend from there instead of the upper back. - Doing this often results in increased dysfunction and I wouldn’t recommend it…. - Use this stretch whenever you feel like you are slumping forward, need an energy boost, or when you are bored at home! - *TAG SOMEONE BELOW WHO SHOULD TRY THIS!* - #posture  #posturecorrection  #biomechanics  #yoga  #energy  #spiritualawakening  #heartchakra  #heartopener  #heartopening  #bodybuilding  #confidence  #jordanpeterson  #absworkout  #superman  #pilates  #rolfing  #anatomytrains  #correctiveexercise  #thoracicoutletsyndrome  #thoracicmobility  #spinalcordinjury  #spinalextension  #backextension  #backexercises  #physicaltherapy  #carljung  #testosterone  #alignment  #bioenergy  #chienergy 
S U N S H I N E ☀️ ...and just like that, the storm has passed. #herecomesthesun
S U N S H I N E ☀️ ...and just like that, the storm has passed. #herecomesthesun