Traditional Pilates Mat Exercise SEQUENCE
"Perfect Balance of Body and Mind, is that quality in civilized man, which not only gives him superiority over the savage and animal kingdom, but furnishes him with all the physical and mental powers that are indespensable for attaining the goal of Mankind- HEALTH and HAPPINESS."
- Joseph Pilates, A Pilates' Primer: The Millennium Edition.
# 3 of the Basic 10 Mat Exercises
"The Single Leg Stretch"
or "The One Leg Stretch"
Pose 1: Lie flat with entire body resting on mat or floor
Pose 2: Bend head forward until chin touches chest, then while inhaling slowly clasp hands and "pull" right leg as far as possible toward chest. Keel left leg stretched forward (straight leg) Stretch your toes forward and downward by pointing the food, leg extended just a few inches hovering about the ground.
Pose 3: While exhaling slowly, clasp hands and "pull" left leg as far as possible toward the chest and keep right leg stretched forward, point your foot and keep the leg extended just a few inches hovering about he ground.
Repeat 5 times each leg, increasing to 12 times each leg a day.