SAW

Question 1

SAW

Goals and Cues

Answer 1

Goal: stretch the spine. Strengthen core. Improve respiratory function.

Cue: Sit up. legs apart. feet open a little wider than shoulders. arms out to the side. sit tall and lift up out of hips.

inhale. lift spine as the back arms lower.
exhale. lift your pinky finger past your pinky toe. reach and pulse one, farther two, deeper three.
inhale. scoop more deeply and roll up. stay twisted and sit tall.

Twist. exhale. reach ear to knee. keep c curve. inhale roll up and come to center.

Question 2

Swan 1 - Neck Roll

Goal and Cues

Answer 2

Goal. Stretch abs and neck. strengthen and lengthen spine.

Cue: Lie on stomach. abs lifted into the back. in Pilates stance. draw your upper arms into the body elbows into the side body. place hands under your shoulders.

inhale. lift away from the mat. press up. Pulling your breastbone foreward. hips on the mat. keep elbows close to your side.

breath naturally. look to one side. roll your head down to your chest. up to the other shoulder and center. reverse.

Exhale. Pull out long as you lower down. repeat twice more without the neck.