What is the pilates "smooth"? Simple action should be uniform, that is a continuity. Yoga will ask you to keep a pose for a period of time, pilates rarely require "frames". Fluent movements you will naturally use focus, control, axis and breathe.
In the quarter, to the concave C shape, perfect the hips look empress.
Lumbar back practice group a: swans awaited
Action effect: beautiful lines and sync DMCS lower abdomen, enhance back elasticity, make spine get the opposite direction spread.
Action: prone, face down in the shoulder, elbow, the both legs open on both sides with pelvic wide, tight with hip back, navel contraction.
Action: use the power, inspiratory, back cushion. Mentions left chest
Action: his arms open, maintain the body axis of cohesion, brought into a arc.
Exhale, will decline, back to the torso movements 1. Repeated.
Tips
· tight with hip back, feeling both taut extrusion together.
· action process of cervical spine and keep the stretch.
· cervical spine into a straight line, and not backward upward.
· repeat steps, can increase gradually moving range.
Lumbar back practice group 2: camel type extend
Action effect: improved lower back, abdomen, hip line, coordinate the balance of the body.
Action: pull, sitting on the heel, after hand in his arms, forehead between before.
Action: pull up the trunk, arms around from the top of supporting the body back, fingertips forward.
Action: inspiratory, will coxal upwards carry, make reverse pushups posture. Looks straight ahead, taut hip.
Exhale, return to action 2, return to action 1. Repeated.
Tips
· hip and thigh tightening.
· action process, don't let the legs, hips and shoulders break down.
· action 2, 3 when eyes look, don't backward upward.
· keep fluent movements.
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