FUNDAMENTALS OF MAT PILATEs

Presenter: Veera Korjala
​Music: Yoga & Pilates Grooves Vol. 2 - Lucia Nirmala Schmidt

Principles
1. Concentration
2. Control
3. Center
​4. Fluidity
5. Precision
6. Breath

Sequence
Warm up
Standing Breathing Exercises
Spine Preparation
Cat/Cow
The Hundred 
The Roll Up
The One Leg Stretch 
Scissors
Supine on the mat
Crisscross
Bridge
Bowing an Arrow
One leg circles
Toe taps
Rainbow
Seated
Rolling back + Teaser
The Spine Twist 
The Saw
On the side
Side scissors
One leg lifts
Side bend 
Prone on the mat
Leg lifts
Pilates push up + downward facing dog
Swimming (free stroke + back stroke)
Child’s pose