How to Do the beginner pilates move the Rest Position

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If you are looking a for a quick pilates reference, take a look at this pilates animation. This a quick & easy, clearly explained diagram of the pilates mat exercise: Classical Pilates for Beginners:

The Rest Position. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup for Rest Position:

* From the "table top" position (knees slightly apart, or just wider than your hips), scoop your abs, anchor your shoulder blades to your ribs, and sit back on your heels.

* Lengthen your arms over your head.

Action for Rest Position.

* Scoop deep, and breathe normally for 3 breathes.

* Take the opportunity to check your alignment, and to experiment with using the position to stretch your buttocks, and the muscles around your shoulder joints.

Classic Pilates Cueing:

* Breathe into the sides of your ribs and upper back!

Purposes:

* Stretches the gluteal muscles and thus "makes space" behind the hip joint - corrects any tendency for the femoral head to move forward in its socket.

* Stretches the lower back & around the sacrum.

* Can be used as a stretch for the shoulder joints and/or the upper back.

* Stretches the shin muscles.

Precision Points:

* Keep feet, knees and buttocks in alignment (diagram to right gives an example of poor alignment due to tightness in the left buttock).

* Work the "powerhouse" and keep the shoulder points back and shoulder blades down.