PILATESOLOGY ENCYCLOPEDIA
Mermaid Kneeling
LEVEL
Advanced
SETUP
1 Middle
REPETITIONS
3-5 sets each side
GOALS & BENEFITS
- Stabilization of pelvis, lift through spine
- Strengthen all abdominals, pelvic awareness, back of legs
- Mobilizes & decompresses entire spine & ribcage
TIPS & CUES
- Lift your spine as tall as possible to make space before side bending
- Hug your pedal arm toward the chair to engage your arm and side
- Keep your legs stable and lifted, collarbones in front of hip points
