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Pilates exercises do not cause pain and if you feel discomfort and pain at any stage, do stop and take stock of your posture before restarting.
Pilates Progress
Pilates exercises do not cause pain and if you feel discomfort and pain at any stage, do stop and take stock of your posture before restarting. Always maintain a belly-in posture while performing these exercises. Never tense up or hold your breath during a Pilates session. Flow and rhythm are the key words.
Rock and roll
Sit with your knees folded and place both hands below the thighs. Round your spine and balance on your tailbone to begin the roll. Roll back on the mat and immediately roll up again. The neck does not initiate the movement at all. Roll back only to your shoulder blades and roll up again to the starting position again. Use momentum to do this exercise and make sure the navel is tucked towards the spine all the time and on the lowering stage, feel the spine touching the mat one vertebra at a time. Imagine rolling like a ball up and down at least six to eight times.
Stretch out fully on the mat after the exercise to smoothly flow into the next move.
Single leg stretch
Lie on your back and pull both your knees towards your chest with the help of your hands. Release the left leg and keep the right knee pressed in. The left leg should be straightened up towards the ceiling. Hold the folded leg down by pressing it at the ankle and the knee joints. Exhale and lift the head and neck up towards the folded knee. Make sure not to bunch your shoulders up. Keep your navel pressed towards the spine at all times. Inhale and switch the position of the leg and hands. Repeat three times on each side.
— The writer is a trainer and consultant with Reebok and a yoga therapist