Easy Office Pilates Saw Exercise

Easy Office Pilates Saw Exercise


Welcome to 5-minute easy office Pilates
we’re going to do the classic saw modified for your desk chair. I’m Shirley
Archer I’m a mindful living coach and the best-selling author of 16 books
including these Pilates books from which this exercise is excerpted. Before we
begin the exercise I want to show you one quick feature that’s going to be
difficult to see on the camera so when we’re seated with our knees at a 90
degree angle you’re going to put your arms in a genie position and rotate. When I cue you to reach past the opposite knee, the top hand is going to reach past
your knee and the back hand as I show you here is going to reach behind you. I’m going to lift the belly up and you’re going to dive down. Then we’re going to come back up. The opposite arm to the side that you’re going to move, comes on top in the
Genie position and you’re going to rotate and reach the outside of the knee. I needed to show you that in close up, so that you’ll understand as I talk you through. This exercise is fantastic for your back You’re going to feel great and love it.
So thanks for bearing with that demonstration, I’m going to make it worth
your while. Inhale, lengthen your spine, draw the
lower ribcage in, sink into the sitz bones—the bumps on the bottom of your
pelvis Place your hands in a genie position with the left arm on top and
the right arm underneath We’re going to inhale and lengthen and as you exhale, you’re going to rotate to the right side and let the left arm come down to
the outside of the right knee as the right hand reaches behind you. Keep the chest and shoulders open wide . Avoid collapsing as you draw the belly button up As you roll down it’s going to be leading with the head first with a
strong abdominal contraction inhale as you unrotate. Come back to Center I don’t know if that’s a word but I just invented it. Exhale keep your hips
planted. Notice my hips are not rotating bring the right hand to the
outside of the left knee. Your feet are slightly wider than hip-width apart and
reach back with the opposite arm. Inhale drop your weight down into the bottom of
the hips. Unfurl the spine as you come back to Center and rest the top left
hand in your Genie position. Inhale, lengthen the spine. Exhale rotate dive
down, draw the belly in, lead with the head. Strong contraction in the abdominals.
Focus at the bottom and breathe into it so we feel that sense of opening feel a sense of spaciousness in the lower and the mid-back with the inhalation as you keep
a strong contraction in the abdominal area. You’re not expanding the belly but
rather expanding in the back body. With the next inhalation rotate come back up
to Center and bring the top arm in the Genie position this opposite of the
direction you want to go you’re going to exhale as you rotate to the left and
dive down headfirst feel the weight as if there’s a weight on the top of the
head. draw the belly in toward the spine feel that beautiful stretch in the lower
back, particularly on the opposite side. Keep a sense of openness in the
shoulders and in the chest breathe deeply and when you’re ready, with the next inhalation drop down into the sitz bones as you rotate up to Center. Let’s do one more to each side. Inhaling, Exhaling, rotating to the side, reach past
the knee, lengthen with the back arm towards the back opposite hip. breathe deeply feel that sense of opening, keep your sitz bones planted on the seat of your chair. Imagine you have a seat belt, low, across the pelvis, keeping you snug and firmly attached. Keep both sitz bones on that seat. inhale drop down into the
sitz bone lengthen stack the vertebra come up. Feel great. We’re
going to exhale go to the other side head first draw the belly deep into the spine
breathe feel that spaciousness in the lower back feel spaciousness in the
mid-back open that area between the hip and the last rib really enjoy this
delicious stretch feel that release of tension and with the next inhalation
come back up it’s a combination of stretching and strengthening come back
to your beautiful Genie arms relax your hands to heart center and rest your
hands in your palm. inhale deeply, keep the shoulders relaxed. Exhale completely
and feel that sense of openness and lengthen the spine. Great! Thank you so much for joining me for this Pilates exercise. Please subscribe so that you
can get all the exercises in the office playlist You can also click the link in
the channel banner for a PDF that gives you a written description of the
exercises I hope you enjoyed this moment with me today. Please stay healthy and happy