The Pilatesology Encyclopedia

Goals & Benefits

  • Stretches and opens the upper back and chest.
  • Strengthens the back of the legs and seat and upper back.
  • Stretches and strengthens the abdominal muscles.
  • Encourages good posture and reverses the effects of sitting.

Tips & Cues

  • Left the belly muscles so they don’t sag onto the mat to protect the low back.
  • Keep the neck long as the upper back lifts.
  • Reach the arms strongly toward the heels to engage the muscles of the upper back.
  • Elongate the legs and they press into the mat behind you.