Being seated erect with legs straightened & separated out to a somewhat broader distance as compared to hip thickness.

Inhalation – Being seated up erect as much as possible from the spinal base. Flexing feet & reaching to the heel areas for engaging muscles of the legs. Arms must be shoulder-width away & straightened ahead with palm areas to face downward.
Exhalation – Back is to be rounded to form the letter ‘c’ – scoop out the lower abdomen and then pull the rib area inward & eventually round head, neck forwards. On conclusion of the move, the entire back must be shaped as a ‘c’ and arms to reach forwards.
Inhalation – Start stacking up the spinal column, vertebra-by-vertebra. While one performs the stretched forwards move, envisage as though one is hoisting the spine upwards & above a drum.
Exhalation – Conclude the exercise by being seated erect as in the beginning pose, extending arms ahead of yourself, relaxing & dropping the shoulders.
Doing three reps.
Whirling Pilates Exercise

It is an ideal exercise working the back, buttocks & thigh muscles. It is perfectly alright to sense the back work, however do not strain. Lying flattened on the ground over your abdomen and stretching arms out to the fore of yourself & outstretching legs to the back of yourself. Now squeezing the inner thigh & heel areas in concert. In case this pose is causing discomforting compression on the low back then opening the legs to a slight extent however continue keeping them turned outwards, dropping heel areas towards one another & knees to face away from one another.

With continued breathing draw the belly button upwards off the carpet & hoist torso & head off the ground to a slight extent as one concurrently lifts the left arm & right leg away from the carpet. Buttocks are to be squeezed & pubis to be kept pressed down on to the carpet. Arm & leg areas are to be switched & start at an even pace as one imitates a swimmer and alternate arm & leg areas. Assume stretching out the leg & arm areas as far off from oneself while one extends the body as much as doable. Continue swimming for a sum of twenty-four hits or six complete breaths. Endeavour at completing four whirling beats during exhalation & four beats during inhalation. Conclude with back pressed to the resting pose, seated on the heel areas for releasing the back. Now coming back to a pose as though one were going to do push-ups.
Risen Swan Pilates Exercise

It is an exercise ideal for strengthening the back, buttocks & neck muscles which must be included in everyday exercise regime for counteracting the offbeat effects of forwards bends on the spinal column. Lying faced down with temples flat on the carpet, arms are to be bended with elbows close-by one’s sides & palms to face down by the ear area. Permit the legs in turning out from the top-portion of the hips (dropping heel areas towards one another). A comfy gap must be kept in-between the leg areas. Now belly button is to be pulled away from the carpet to an extent that a paper sheet could be slid underneath the abdomen & then pressing the pubis downwards onto the carpet.
Inhalation – position is to be maintained. Exhalation – scooping the tummy inwards, buttocks squeezed & gradually rising upwards from the upper-back areas. The backside of neck is to be kept longish & in a gentle manner hoist the head away from the carpet.
Inhalation – holding the pose (called baby swan). Testing might by removing hands away from the carpet. One does not require being too hoisted up for garnering advantages of exercising. Continue hoisting abdomen upwards & inwards towards the spinal area & continue to squeeze the butts. Do not allow legs to come away from the carpet.
Exhalation – returning to the beginning pose and inhaling while maintaining pose.
Exhalation – once more the tummy is to be scooped & buttocks squeezed. Rising upward to somewhat higher position during this instant & forearms placed downwards ahead of yourself for propping yourself upwards. Sphinx-like positioning must be attained here and not letting the belly button to touch the carpet.
Inhalation – holding the sphinx positioning. Exhalation – arms are to be straightened by pressing hands onto the carpet. Protecting the low back by once again drawing the tummy inwards & contracting the butts.
Inhalation – holding this pose (called high swan). Exhalation – lowering oneself downwards to the carpet. In case one senses excess compressing while in the high swan pose then evade this section till greater strength is gained in the abs & buttocks.
The back is to be pushed to the resting pose for concluding the exercise. Being seated on the heel areas with spinal rounding & relaxing forwards alike foetuses.

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