Things You'll Need:
- A Pilates mat or a cushioned place to lie on the floor.
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Step 1
Lie on your back on the Pilates mat (or the floor) with your arms and legs flat on the floor. Take a few deep breaths to make sure you are breathing fully, lying straight and relaxing your muscles.
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Step 2
Lift your arms back above your head (be careful not to lift your back very far off the floor), leaving your ribs full and so you are stretching long. This is your starting position.
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Step 3
Breath in as you start to raise your arms forward. As your arms pass your ears, lift your head and start to roll forward vertebra by vertebra, rounding your back as you go.
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Step 4
Breath out slowly as you curl forward, keeping your head tucked and pressing your belly-button tightly against your spine to engage your abdominals.
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Step 5
Smoothly continue to reach long toward your toes (or further), pushing all the air out of your lungs and feeling the stretch in your back and legs.
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Step 6
Inhale again as you begin to uncurl back, rolling vertebra by vertebra back onto the floor. Make sure you engage your abdominals again as you roll down with strength from your core.
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Step 7
Be sure to keep your head tucked and your legs flat on the floor. As your arms reach past your ears, slowly exhale and place your head on the floor. Return to your starting position, your arms outstretched and reaching long.
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Step 8
Pause for a moment and then repeat five to ten times. Stay focused on your breathing and keeping a smooth, continuous motion.
