Semi-supine
During a Pilates session you will be working in a variety of positions to challenge your core stability in different ways. Before you start moving you should check that you have a good starting position, with your core engaged and your joints in line and symmetrical.
Semi-supine position is the beginning for exercises such as the One Hundred, Scissors, Criss-cross and Bridge. Here is a check-list to find your perfect Semi-Supine:
Semi-supine position is the beginning for exercises such as the One Hundred, Scissors, Criss-cross and Bridge. Here is a check-list to find your perfect Semi-Supine:
- Start lying down on the mat, your focus on the sky (or ceiling!) above you
- Knees bent, feet hip-width distance apart (distance between your hip bones), fairly close to your buttocks
- Hip bones and pubic bone in the same horizontal plane, imagine placing a pint glass on your pelvic area and it won't spill
- Make sure your back is neither arched nor pressed hard into the mat, you should instead have a natural, small curve under your lower back enough to post a small envelope through
- Back of the neck long (imagine you're holding a peach under your chin - don't let it drop, don't squash it!)
- Shoulder blades melting into the mat, travelling towards your hips
- Arms lengthened by your side, palms facing up (or down if you feel you need more support)
- Breathe in to prepare and imagine lengthening your spine even more (but don't let your shoulders come up to your ears!)
- As you breathe out, engage your corset muscle and lift your pelvic floor (more on this later on the blog)
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