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Joe's Pose on the Pilates Mat

IntermediatestretchTier T3

From kneeling, you push your hips back and round your back toward your heels. You place the top of your head on the mat near your knees, tuck your toes, and reach back to grab your feet or ankles with your back rounded.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • From kneeling, place the hands under the shoulders, push the body back and round the back.
  • Place the top of the head on the mat near the knees and tuck the toes under to stand on the balls of the feet.
  1. She kneels on the mat pushing herself back from her hands, her spine rounded into a deep C-curve, her hips drawing toward her heels.

    Step 1 of 5

    From kneeling, place your hands under your shoulders and push yourself back, rounding your back toward your heels.

  2. The top of her head rests on the mat near her knees, her toes tucked under so she stands on the balls of her feet, her spine still rounded.

    Step 2 of 5

    Place the top of your head on the mat near your knees and tuck your toes to stand on the balls of your feet.

  3. Her arms are wrapped around behind her grabbing her ankles, her head still on the mat near her knees, her body folded into a tight tuck.

    Step 3 of 5

    Reach your arms around and grab your feet or ankles, keeping the rounded tuck with the head on the mat.

  4. Her waist is lifted toward the ceiling, her hips risen up over her knees, her crown still touching the mat and her hands still gripping her ankles.

    Step 4 of 5

    Using your centre, lift your waist up toward the ceiling so your hips may come up over your knees, keeping most weight between the knees and the head.

  5. She kneels on the mat pushing herself back from her hands, her spine rounded into a deep C-curve, her hips drawing toward her heels.

    Step 5 of 5

    From kneeling, place your hands under your shoulders and push yourself back, rounding your back toward your heels.

Safety Information

The weight is not fully on the head - most of it stays between the knees and the head lifting to the ceiling. Warning: it is not ideal for some neck, knee or lower back issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.