The Pilatesology Encyclopedia

Goals & Benefits

  • Stretch for the spine, especially the lower back, and the hamstrings.
  • A breathing exercise that wrings the lungs of byproducts of fatigue.
  • Lifts and decompresses the spine in flexion.
  • Enhances good posture.

Tips & Cues

  • The lifted starting position is as important as the flexion.
  • Exhale as you go forward and fill up the lungs with fresh air as you come up.
  • Keep the abdominal muscles lifted throughout so the spine is stretched as well as the hamstrings.
  • Keep the feet flexed to create a stretch from heel to crown.