Our Beloved Pilates Mat Exercises: The Poster Edition

Our Beloved Pilates Mat Exercises: The Poster Edition

Welcome new subscribers! Thanks so much for reading and sharing your positive vibes for our beloved Pilates Method.

ANOTHER BIG THANK YOU goes out to you, dear readers for making On the Order of the Pilates Mat Exercises, one of my most-viewed and most popular posts.

Many of you purchased my Reformer poster and asked “What about a poster of the Mat exercises?”

You can purchase a Mat poster here.

I can't thank you enough for your support. I appreciate you and I look forward to continuing our adventures on the Pilates path.

Stay awesome, my friends!

March MATness Day 6: One Leg Stretch

Our Beloved Pilates Mat Exercises: The Poster Edition

The One Leg Stretch has many names. We also know it as Single Leg Stretch and Single Leg Pull.

From Return to Life Through Contrology:

  1. Lie flat with entire body resting on mat or floor.
  2. Bend head forward until
    • Chin touches chest, then INHALING SLOWLY
    • Clasp hands and
    • “Pull” right leg as far as possible toward chest
    • Keep left leg stretched forward (knee locked)
    • Stretch toes (pointed) forward and downward with
    • Heel raised (about 2″)
  3. While EXHALING SLOWLY
    • Clasp hands and
    • “Pull” left leg as far as possible toward chest
    • Keep right leg stretched forward (knees locked)
    • Stretch toes (pointed) forward and downward with
    • Heel raised (about 2″)
  4. Repeat the foregoing exercise five (5) times with each leg. (Later on the number of repetitions may be gradually and progressively safely increased to twelve (12) times with each leg.)

Joe Pilates heralded his method as a full body cleansing system. Prescribed movements get the blood pumping for our daily “bodily house-cleaning.”

A prime example of cleansing is right here in Joe's very first Mat exercises. The One Leg Stretch and the Double Leg Stretch stimulate our organs and digestive system and are wind-relieving.

Joe is very specific. Right leg first. Then the left.

As we breathe steadily first our right leg gives a massage of the ascending colon followed by a massage of the descending colon when we pull in the left leg.

Our studied movements act upon our all our vital internal systems. The deep squats of the Double Leg Stretch (following the One Leg Stretch) encourage us to reach and open as much as possible and then fold the body to be impossibly small.

Footwork and Stomach Massage Series on the Reformer, the Roll Up and the Roll Over on the Mat act exactly in the same manner on our organs.

Joe Pilates doesn't call just anything a ‘massage.'

Stomach Massage Series gets a bit of laughs for its name. However, I urge you: persevere and reap deep juicy stretches from your guts and back. Good stuff in there.

Whadaya know, another squat and I managed to use the word ‘urge.'

Meanwhile on the Small Barrel

Our Beloved Pilates Mat Exercises: The Poster Edition

My 30-Day Small Barrel Project began as a self-imposed posture intervention.

It's really the nicest thing I've done for myself for a while in years. The exercise in the photo – Breathing – has a huge impact on my back and how I stand.

I couldn't stop after 30 days of course.

It was too exciting. I have to know how it all turns out.

Skills on the Small Barrel are beginning to infiltrate elsewhere in the system.

The apparatus are our teachers too.

And while we're on the subject…

There's another One Leg Stretch in a helpful little series of ‘wake up exercises' you do before you get out of bed in the morning.

Especially if you are a bit stiff, these few simple moves will feel refreshing necessary. Perhaps even more than your cup of coffee. Maybe 🙂

  • Lie on your back
  • Gently roll your legs from side to side.
  • Alternate lifting your knees up an inch or so as though you were doing the Running exercise on the Reformer. Gently, like you're shrugging the legs (Can you shrug a leg?).
  • Pull one leg into the chest at a time – a few sets – slowly and gently. OMG One Leg Stretch.

Can you guess what comes next?

  • Pull both legs into the chest and then lie them back down. OMG Double Leg Stretch.

These morning moves may also be wind-relieving…

More Mat Posts:

Here's where you can find me in 2017

On the 6th Day of March MATness Joe Pilates gave to me…

On the 6th Day of March MATness Joe Pilates gave to me...

The One-Leg Stretch (Single Leg Pull)!

#MM2015

#onelegstretch

#pullfiercelyitsyourleg

#Pilates haiku

pull leg deep to chest

massaging the abdomen

right leg then left leg

Use MM hashtags on Facebook, twitter and Instagram to find amazing Pilates Mat inspiration from around the world.

Thank you so much Dana Santi, Colleen Naughton Strong and Chris Robinson for an amazing Classical Pilates Conference in San Diego! 

(extra MM points for spotting Russell Soder from Gratz Pilates in this chorus line)

Where else would I be able to find beautiful and strong Pilates teachers ready to burst into action at the drop of a blogpost?!

Just joining us? 

Here’s some MATness you may have missed: