The Original 34 Pilates Exercises

Level: Beginner

How-To:

• Lie flat on your back with knees bent and feet flat on the mat 
• Lift your head, neck, and shoulders slightly off the mat, reaching your arms long by your sides.
• Extend your legs out at a 45-degree angle (or keep knees bent for less intensity).
• Pump your arms vigorously up and down in small movements, inhaling for 5 pumps and exhaling for 5 pumps.
• Continue until you reach 100 pumps (5 full breaths).
   

Fascial Line Engagement:

This exercise primarily activates the Deep Front Line, which includes the deep core muscles and fascial tissues responsible for spinal stabilization and maintaining internal organ support. The rhythmic pumping supports fascial tone through breath and movement coordination.

What to Watch For:

• Avoid tensing your neck or clenching your jaw. Keep your neck long.
• Maintain a neutral pelvis; avoid overarching the lower back.
• Engage your transverse abdominis to support the spine.
   

Teaching Cues:

• “Imagine pulling your belly button gently toward your spine.”
• “Pump your arms as if pushing water down by your sides.”
• “Keep your neck long and relaxed.”
   

Progression:

• Extend legs to a lower angle for increased challenge. 
• Hold legs straight without bending knees.
• Increase pump speed as control improves.

Level: Beginner to Intermediate

How-To:

• Lie flat on your back with legs extended hip-width apart and arms reaching overhead. 
• Inhale as you lift your arms toward the ceiling, curling your head and shoulders off the mat.
• Exhale as you continue to roll up one vertebra at a time, reaching your hands toward your toes. 
• Inhale as you begin to roll back down slowly, stacking your spine on the mat one vertebra at a time until you return to the start position with arms overhead.
   

Fascial Line Engagement:

This movement mainly involves the Superficial Front Line, which runs along the front of the body from head to toes. The Roll-Up stretches and lengthens this fascial line, encouraging spinal articulation and anterior fascial mobility.

What to Watch For:

• Keep movements slow and controlled to avoid momentum.
• Avoid pulling on the neck or using the arms to lift the torso.
• Maintain abdominal engagement throughout the movement.
   

Teaching Cues:

• “Peel your spine off the mat one vertebra at a time.”
• “Reach your fingertips forward, keeping your legs grounded.”
• “Keep your shoulders relaxed and away from your ears.”
   

Progression:

• Add small weights in the hands for added resistance.
• Perform the roll-up with legs lifted at a 45-degree angle for more core challenge

Level: Intermediate to Advanced

How-To:

• Lie flat on your back with legs extended together and arms by your sides.
• Inhale as you engage your core and lift both legs overhead, aiming to touch your toes to the floor behind you.
• Exhale as you slowly roll your spine off the mat, vertebra by vertebra, until your legs pass over your head.
• Inhale as you prepare to roll back down, and exhale as you articulate the spine down to the mat, returning legs to starting position.
   

Fascial Line Engagement:

The Roll-Over heavily engages the Superficial Back Line, running from the soles of the feet up the back of the legs and spine to the head. This exercise stretches and strengthens this posterior fascial chain, promoting spinal mobility and fascial elasticity.

What to Watch For:

• Keep movements controlled to avoid momentum swinging the legs too fast. 
• Avoid straining the neck—support head and neck as needed. 
• Maintain core engagement to protect the lower back.

Teaching Cues:

• “Think about peeling your spine off the mat one vertebra at a time.”
• “Keep your legs together and toes pointed as they pass overhead.”
• “Use your abdominal muscles to control the movement.”
   

Progression:

• Perform with legs straight and toes pointed for greater challenge. 
• Hold legs briefly at the top before rolling down.
  
   

Level: Beginner to Intermediate

How-To:

• Lie flat on your back with arms by your sides, legs extended.
• Lift one leg straight up toward the ceiling, keeping the other leg resting on the mat. 
• Keep your hips stable as you draw small controlled circles with the lifted leg—circling inward for 5 to 8 repetitions, then reverse the direction.
• Switch legs and repeat.
   

Fascial Line Engagement:

This exercise engages the Spiral Line and Lateral Line, which wrap around the torso and run along the sides of the body. The controlled rotation stretches these fascial lines, improving pelvic stability and rotational control.

What to Watch For:

• Keep your pelvis square and avoid rocking side to side  
• Maintain abdominal engagement to stabilize the core.
• Keep the non-moving leg relaxed and grounded.
   

Teaching Cues:

• “Imagine drawing circles with your big toe, steady and smooth.”
• “Keep your hips heavy and stable on the mat.”
• “Engage your core to support your movement.”
   

Progression:

• Increase circle size gradually as control improves.
• Add resistance with a Pilates ring or ankle weights for challenge.
  
   

Level: Beginner to Intermediate

How-To:

• Sit on your mat with knees bent and feet lifted off the floor, balancing on your sit bones.
• Hold your shins lightly with your hands, keeping your spine rounded and chin tucked toward your chest.
• Engage your core and use your abdominal muscles to roll backward onto your shoulder blades, then roll forward back to your sit bones with control.
• Keep the movement smooth and balanced, avoiding rocking onto your neck or head.
   

Fascial Line Engagement:

This movement activates the Deep Front Line and Superficial Back Line, creating a dynamic balance between spinal flexion and fascial tone along the anterior and posterior chains.

What to Watch For:

• Maintain a rounded spine throughout the movement.
• Avoid rolling onto your neck or head. 
• Keep your feet lifted and knees close together.
  

Teaching Cues:

• “Imagine you’re a ball gently rolling back and forth.” 
• “Keep your chin tucked to protect your neck.”
• “Use your core to control the movement, not momentum.”
   

Progression:

• Increase the number of rolls without stopping.
• Hold the balance longer at the top before rolling back.
  
   

Level: Beginner to Intermediate

How-To:

• Lie on your back with knees pulled into your chest and head/shoulders lifted off the mat.
• Extend one leg straight out at a 45-degree angle while holding the other knee toward your chest with both hands. 
• Switch legs by pulling the opposite knee in and extending the other leg, continuing to alternate smoothly and rhythmically.
• Maintain abdominal engagement throughout.
  
   

Fascial Line Engagement:

Primarily engages the Deep Front Line and Functional Lines, supporting core stabilization and dynamic fascial control between trunk and limbs.

What to Watch For:

• Keep your lower back pressed gently into the mat.
• Avoid tension in the neck; keep shoulders relaxed. 
• Keep the extended leg straight and toes pointed.
   

Teaching Cues:

• “Pull your knee in with control, and reach the other leg long.”
• “Keep your core strong and back flat on the mat.”
• “Breathe steadily as you switch legs.”

Progression:

• Increase speed while maintaining control.
  
   

Level: Intermediate

How-To:

• Lie on your back with knees hugged into your chest and head/shoulders lifted.
• Inhale as you extend both arms overhead and both legs out straight at a 45-degree angle. 
• Exhale as you circle your arms around and pull your knees back into your chest.
• Keep movements smooth and controlled.
   

Fascial Line Engagement:

Engages the Deep Front Line and Functional Lines, coordinating anterior core and limb fascial chains for full-body control.

What to Watch For:

• Maintain a neutral pelvis and avoid arching the lower back.
• Keep the head lifted and chin slightly tucked.
• Perform slow, controlled movements to avoid momentum.
   

Teaching Cues:

• “Reach your arms and legs long on the inhale.”
• “Circle your arms around and pull knees in on the exhale.”
• “Keep your core engaged throughout.”
   

Progression:

• Lower legs closer to the mat as control improves.
• Add resistance bands around the feet for challenge.
  
   

Level: Beginner to Intermediate

How-To:

• Sit tall with legs extended hip-width apart and feet flexed.
• Extend your arms forward at shoulder height.
• Inhale to lengthen your spine, then exhale as you round forward, reaching your hands toward your toes.
• Inhale to stack your spine back up to sitting tall.
   

Fascial Line Engagement:

Stretches the Superficial Back Line and Superficial Front Line, promoting spinal flexion and balanced fascial length through front and back body.

What to Watch For:

• Avoid collapsing into the lower back; initiate movement from the ribs.
• Keep shoulders relaxed and down.
• Maintain active feet with toes flexed.
   

Teaching Cues:

• “Imagine lengthening your spine before folding forward.”
• “Reach your hands toward your toes without rounding your shoulders.”
• “Stack your spine back up one vertebra at a time.”
   

Progression:

• Reach further toward the toes while maintaining control.
• Hold the forward stretch for several breaths to deepen fascial release.
  
   

Level: Intermediate to Advanced

How-To:

• Sit balancing on your sit bones with legs extended wide apart and feet flexed.
• Hold your ankles or shins, tuck your chin, and round your spine.
• Rock backward onto your shoulder blades and then return to sitting balance.
• Keep control to avoid rocking onto the neck.
   

Fascial Line Engagement:

Engages the Lateral Line and Superficial Back Line, requiring balance between lateral fascial tension and posterior chain lengthening.

What to Watch For:

• Keep your spine rounded and chin tucked throughout.
• Avoid using momentum; control your balance.
• Keep feet actively flexed and legs wide.
   

Teaching Cues:

• “Think of yourself as a rocking boat, smooth and controlled.”
• “Tuck your chin and keep your spine rounded.”
• “Engage your core to stabilize.”
   

Progression:

• Increase the number of rocks while maintaining balance.
• Try holding the balance for longer before rocking.
  
   

Level: Advanced

How-To:

• Lie on your back with legs extended straight up toward the ceiling.
• Circle your legs together in a controlled corkscrew motion, first clockwise, then counterclockwise.
• Keep the lower back pressed into the mat as you move.
• Maintain control through your core and legs.
   

Fascial Line Engagement:

Targets the Spiral Line and Deep Front Line, combining axial rotation with core stabilization and fascial tension along spiraling pathways.

What to Watch For:

• Avoid arching the lower back during the movement.
• Keep legs together and toes pointed.
• Maintain steady, controlled movement.
   

Teaching Cues:

• “Imagine drawing a large circle in the air with your toes.
• “Keep your core engaged to protect your back.”
• “Control the movement, don’t let momentum take over.”
   

Progression:

• Increase circle size and slow the motion for more control.
• Add small ankle weights for added resistance.
  
   

Level: Intermediate

How-To:

• Sit tall with legs extended wide apart, feet flexed.
• Extend your arms out to the sides at shoulder height.
• Twist your torso to the right and reach your left hand toward your right pinky toe, keeping the arms straight.
• Return to center and repeat on the other side.
   

Fascial Line Engagement:

Engages the Spiral Line and Lateral Line, promoting rotational stretch and lateral fascial lengthening.

What to Watch For:

• Keep the spine long and avoid collapsing forward.
• Keep shoulders relaxed and away from ears.
• Maintain flexed feet and active legs.
   

Teaching Cues:

• “Twist from your waist, reaching past your little toe.”
• “Keep your shoulders down and spine tall.”
• “Reach through your fingertips for length.”
   

Progression:

• Increase the reach while maintaining control.
• Hold the twist longer for deeper fascial release.
  
   

Level: Intermediate to Advanced

How-To:

• Lie face down with hands under shoulders and legs extended.
• Inhale as you lift your chest and legs off the mat, balancing on your pelvis.
• Exhale as you rock forward and then back to the starting position with control.
   

Fascial Line Engagement:

Activates the Superficial Back Line, strengthening and lengthening the posterior fascial chain.

What to Watch For:

• Keep your neck long, avoiding excessive extension.
• Engage your glutes and back muscles to lift evenly.
• Avoid overarching the lower back.
   

Teaching Cues:

• “Lift your chest forward and up like a dolphin.”
• “Keep your neck long and shoulders away from ears.”
• “Use your back and glutes to control the movement.”
   

Progression:

• Hold the lifted position longer.
• Add small pulses at the top of the lift.
  
   

Level: Intermediate

How-To:

• Lie face down, prop yourself up on your forearms, elbows under shoulders.
• Bend one knee and kick the heel toward your glutes twice.
• Switch legs and repeat, keeping hips stable.
   

Fascial Line Engagement:

Engages the Functional Lines and Deep Front Line, focusing on hip flexor and core fascial control.

What to Watch For:

• Keep hips level and stable.
• Avoid overarching the lower back.
• Keep neck long and shoulders relaxed.
   

Teaching Cues:

• “Kick your heel toward your glutes with control.”
• “Keep your hips square and still.”
• “Engage your core throughout.”
   

Progression:

• Increase the number of kicks.
• Add pulses at the end of each kick.
  
   

Level: Intermediate to Advanced

How-To:

• Lie face down with hands clasped behind your back.
• Kick both heels toward your glutes twice, then lift your chest off the mat, reaching your hands toward your lower back.
• Lower back down and repeat.
   

Fascial Line Engagement:

Strengthens the Superficial Back Line and Deep Front Line, coordinating posterior chain activation with core stability.

What to Watch For:

• Keep elbows close together behind your back.
• Avoid overarching the lower back.
• Keep neck long and relaxed.
   

Teaching Cues:

• “Kick your heels toward your glutes with energy.”
• “Lift your chest tall, reaching your hands back.”
• “Keep your neck long and shoulders down.”
   

Progression:

• Hold the chest lift longer.
• Add pulses at the top of the lift.
  
   

Level: Intermediate to Advanced

How-To:

• Sit tall with legs extended hip-width apart and arms behind your head, elbows wide.
• Inhale to lengthen your spine, then exhale as you roll down, articulating your spine until lying flat.
• Inhale to prepare, then exhale to roll back up, leading with your chest and pulling your torso up using your abdominals.
  

Fascial Line Engagement:

Activates the Superficial Front Line and Deep Front Line, emphasizing spinal articulation and fascial coordination from head to pelvis.

What to Watch For:

• Avoid pulling on your neck with your hands.
• Keep abdominals engaged to control the movement.
• Maintain length in your spine throughout.
   

Teaching Cues:

• “Use your core to roll down and up, not your hands.”
• “Keep your elbows wide and neck long.”
• “Lead with your chest as you come up.”
   

Progression:

• Perform slower for more control.
• Hold the top position for balance.
  
   

Level: Intermediate

How-To:

• Lie on your back with legs extended toward the ceiling.
• Lift your head, neck, and shoulders off the mat.
• Lower one leg toward the mat while holding the other leg with both hands behind the thigh.
• Switch legs in a controlled scissoring motion.
   

Fascial Line Engagement:

Primarily engages the Deep Front Line and Spiral Line, promoting core stability and dynamic fascial stretch through rotational patterns.

What to Watch For:

• Keep your lower back pressed into the mat. 
• Avoid tension in the neck and shoulders.
• Keep the extended leg straight and toes pointed.
   

Teaching Cues:

• “Pull your leg toward your chest with control.”
• “Keep your core engaged and back flat.”
• “Switch legs smoothly without dropping your head.”
   

Progression:

• Increase speed while maintaining control.
• Add ankle weights for resistance.

Level: Intermediate

How-To:

• Lie on your back with hands behind your head, elbows wide.
• Lift your head, neck, and shoulders.
• Bring one knee toward your chest while twisting the opposite elbow toward that knee.
• Alternate sides in a controlled cycling motion.
   

Fascial Line Engagement:

Engages the Spiral Line and Functional Lines, integrating rotational core strength with limb coordination.

What to Watch For:

• Keep your lower back on the mat.
• Avoid pulling on your neck.
• Maintain controlled, deliberate movements.
   

Teaching Cues:

• “Twist from your waist, not your neck.”
• “Keep your core engaged and back flat.”
• “Move slowly and with control.”
   

Progression:

• Increase speed without losing form.
• Hold the crunch position longer.
  
   

Level: Intermediate

How-To:

• Lie on your back with knees bent, feet flat hip-width apart.
• Inhale to prepare. 
• Exhale as you peel your spine off the mat, lifting hips into a bridge position.
• Inhale at the top, then exhale as you articulate the spine back down.
   

Fascial Line Engagement:

Targets the Superficial Back Line and Deep Front Line, promoting posterior chain strengthening and core stabilization.

What to Watch For:

• Keep knees aligned over ankles. 
• Avoid overarching the lower back.
• Engage glutes and hamstrings evenly.
   

Teaching Cues:

• “Press evenly through your feet to lift your hips.”
• “Articulate your spine one vertebra at a time.”
• “Engage your core and glutes.”
   

Progression:

• Lift one leg at the top for a challenge.
• Hold the bridge position longer.
  
   

Level: Intermediate to Advanced

How-To:

• Sit tall with legs extended hip-width apart and arms extended out to the sides.
• Inhale to lengthen your spine.
• Exhale to twist your torso to one side, keeping hips stable.
• Inhale to return to center.
• Repeat on the other side.
   

Fascial Line Engagement:

Works the Spiral Line and Lateral Line, emphasizing rotational and lateral fascial mobility.

What to Watch For:

• Keep hips facing forward and stable.
• Avoid slouching or collapsing in the torso.
• Keep shoulders down and relaxed.
   

Teaching Cues:

• “Twist from your waist, keeping your spine long.”
• “Keep your hips steady and grounded.”
• “Breathe deeply as you twist.”
   

Progression:

• Increase range of motion gradually.
• Hold the twist for several breaths.
  
   

Level: Advanced

How-To:

• Lie on your back with legs extended toward the ceiling.
• Use your core to lift hips off the mat, bringing legs overhead.
• Slowly lower hips and legs back down with control.
   

Fascial Line Engagement:

Engages the Superficial Back Line and Deep Front Line, combining spinal articulation with fascial tension along front and back chains.

What to Watch For:

• Maintain control to avoid momentum.
• Keep legs straight and toes pointed.
• Engage your core fully to protect your lower back.
   

Teaching Cues:

• “Lift with control, peeling your spine off the mat.”
• “Keep your legs long and together.”
• “Lower slowly, vertebra by vertebra.”
   

Progression:

• Increase hold time at the top.
• Add small pulses for extra challenge.
  
   

Level: Intermediate

How-To:

• Lie on your side with your legs extended and stacked, resting your head on your bottom arm.
• Keep your hips stacked and your body in a straight line from head to toes.
• Begin with controlled leg movements: front kicks (swinging the leg forward), back kicks (swinging the leg backward), and small circles.
• Perform each movement with precision and control.
• Switch sides and repeat.
   

Fascial Line Engagement:

This exercise targets the Lateral Line and Functional Lines, enhancing lateral stability and fascial coordination between the torso and legs.

What to Watch For:

• Keep your hips stacked without tilting forward or backward.
• Engage your core to stabilize your torso.
• Avoid swinging the leg; focus on controlled movement.
   

Teaching Cues:

• “Lift and swing your leg with control, not momentum.”
• “Keep your hips steady and your core engaged.”
• “Maintain length through your whole body.”
   

Progression:

• Add resistance with ankle weights or resistance bands.
• Increase range of motion and repetitions as control improves.
  
   

Level: Advanced

How-To:

• Lie on your back with knees bent and feet flat on the mat.
• Inhale to prepare, then exhale as you roll up to balance on your sit bones, simultaneously extending your legs straight and reaching your arms forward.
• Hold the position with your spine long and core engaged.
• Inhale, then exhale as you roll back down slowly, articulating your spine one vertebra at a time.
   

Fascial Line Engagement:

Engages the Deep Front Line and Superficial Front Line, requiring strong core balance and fascial lengthening along the anterior chain.

What to Watch For:

• Keep shoulders relaxed and away from ears.
• Maintain spinal articulation throughout the movement.
• Engage the abdominals deeply to avoid momentum.
   

Teaching Cues:

• “Roll up slowly, reaching your arms and legs long.”
• “Balance on your sit bones with control.”
• “Use your core to roll down gently.”
   

Progression:

• Hold the teaser position longer.
• Extend arms overhead for an extra challenge.
  
   

Level: Intermediate to Advanced

How-To:

• Sit tall on your sit bones with legs extended straight and together in front of you.
• Extend your arms out to the sides at shoulder height, palms facing down.
• Inhale to prepare, keeping your spine long and chest lifted.
• Exhale as you rotate your torso to one side, leading with your ribs and keeping hips stable and grounded.
• Inhale as you return to center, then exhale to rotate to the opposite side.
• Keep movements controlled and fluid.
   

Fascial Line Engagement:

Engages the Spiral Line and Lateral Line, mobilizing rotational fascial patterns and strengthening the core and obliques.

What to Watch For:

• Keep your hips steady and facing forward.
• Avoid collapsing or leaning backward or forward.
• Maintain a long spine and open chest.
   

Teaching Cues:

• “Rotate from your waist, not your hips.”
• “Keep your spine tall and your hips grounded.”
• “Breathe deeply and move with control.”
   

Progression:

• Increase range of motion gradually.
• Hold the twist longer on each side.
• Add light resistance with a small Pilates ball or band.
  
   

Level: Intermediate to Advanced

How-To:

• Lie face down with arms extended forward and legs straight.
• Lift opposite arm and leg off the mat, then alternate sides in a controlled fluttering motion.
• Keep the movements smooth and rhythmic.
   

Fascial Line Engagement:

Activates the Superficial Back Line and Functional Lines, promoting coordinated contralateral movement and fascial strength.

What to Watch For:

• Keep hips stable and level.
• Avoid overarching the lower back.
• Maintain a long neck and relaxed shoulders.
   

Teaching Cues:

• “Lift opposite arm and leg smoothly and with control.”
• “Keep hips steady and core engaged.”
• “Imagine swimming through the water with length.”
   

Progression:

• Increase speed gradually while maintaining form.
• Hold lifts longer to build endurance.
  
   

Level: Intermediate to Advanced

How-To:

• Begin in a high plank position with arms straight, shoulders over wrists, and body in a straight line.
• Engage your core and glutes to stabilize.
• Lift one leg off the floor, hold briefly, then lower and switch sides.
   

Fascial Line Engagement:

Engages the Functional Lines and Deep Front Line, requiring core and limb fascial stabilization in a plank position.

What to Watch For:

• Keep hips level and avoid sagging or hiking.
• Maintain a long spine and neutral neck.
• Control your breath and avoid holding it.
   

Teaching Cues:

• “Hold your plank strong as you lift one leg with control.”
• “Keep hips steady and body aligned.”
• “Breathe evenly throughout the movement.”
   

Progression:

• Increase hold time with the leg lifted.
• Add pulses with the lifted leg for extra challenge.

Level: Intermediate to Advanced

How-To:

• Sit with legs extended forward and hands placed behind you, fingers pointing toward your feet.
• Lift hips into a reverse plank position with your body in a straight line.
• Lift one leg off the floor, hold, then lower and switch sides.
   

Fascial Line Engagement:

Activates the Superficial Back Line and Lateral Line, focusing on posterior chain and lateral fascial control.

What to Watch For:

• Keep hips lifted and stable throughout.
• Avoid letting hips sag or rotate.
• Engage glutes and core to support the position.
   

Teaching Cues:

• “Lift your hips high and keep your body long.”
• “Raise one leg with control and switch.”
• “Relax your shoulders away from ears.”
   

Progression:

• Increase hold time for each leg lift.
• Add small pulses with the lifted leg.
  
   

Level: Intermediate

How-To:

• Begin in a kneeling position on one knee with the other leg extended out to the side, foot flexed. 
• Keep hips squared forward and torso upright.
• Swing the extended leg forward and backward with control, and perform small circles if desired.
• Switch sides.
   

Fascial Line Engagement:

Engages the Lateral Line and Functional Lines, promoting lateral stability and core-limb fascial coordination.

What to Watch For:

• Keep hips squared and avoid leaning to one side.
• Maintain an upright torso with engaged core.
• Control the leg movements without momentum.
   

Teaching Cues:

• “Swing your leg forward and back with control.”
• “Keep your hips square and torso tall.”
• “Engage your core to stabilize.”
   

Progression:

• Increase range of motion.
• Add ankle weights or resistance bands.
  
   

Level: Intermediate to Advanced

How-To:

• Sit tall on your sit bones with legs bent and feet flat, or legs extended and crossed if advanced.
• Extend your arms overhead or out to the sides.
• Inhale to lengthen the spine, then exhale as you bend laterally to one side, reaching your arm down along the leg or toward the floor.
• Inhale to return to center, then repeat on the other side.
   

Fascial Line Engagement:

Targets the Lateral Line and Spiral Line, stretching and mobilizing the side body and torso fascial chains.

What to Watch For:

• Keep your spine long and avoid collapsing forward.
• Engage your core to support the lateral bend.
• Keep shoulders relaxed and away from ears.
   

Teaching Cues:

• “Reach long through your fingertips as you bend.”
• “Keep your hips grounded and spine tall.”
• “Use your legs to control the movement.”
   

Progression:

• Increase depth of the side bend.
• Hold the position for several breaths.
  
   

Level: Advanced

How-To:

• Sit with legs extended and crossed, arms reaching forward.
• Roll back onto your shoulders, then circle your legs overhead, straightening them.
• Roll forward to balance on your sit bones with legs extended and arms reaching forward.
• Reverse the movement to return to start.
   

Fascial Line Engagement:

Engages the Spiral Line and Deep Front Line, coordinating complex spinal articulation and fascial tension through rotational and flexion patterns.

What to Watch For:

• Keep movements controlled and smooth.
• Avoid using momentum.
• Maintain core engagement throughout.
   

Teaching Cues:

• “Roll smoothly, controlling every vertebra.”
• “Keep your legs long and together.”
• “Balance on your sit bones with control.”
   

Progression:

• Increase the number of repetitions.
• Hold the teaser position longer during the movement.

Level: Intermediate to Advanced

How-To:

• Sit with knees bent and feet together, holding your ankles.
• Balance on your sit bones, rounding your spine with chin tucked.
• Clap your feet three times while rocking backward onto your shoulder blades, then roll forward back to sitting balance.
   

Fascial Line Engagement:

Engages the Superficial Back Line and Deep Front Line, emphasizing spinal flexion and dynamic fascial control.

What to Watch For:

• Keep your spine rounded and chin tucked throughout.
• Avoid rocking onto your neck.
• Maintain control in the claps and rock.
   

Teaching Cues:

• “Clap your feet three times with rhythm.”
• “Rock gently back and forth, balancing on your sit bones.”
• “Keep your chin tucked and spine rounded.”
   

Progression:

• Increase the speed of claps while maintaining control.
• Hold the balance longer at the front.
  
   

Level: Intermediate to Advanced

How-To:

• Sit with knees bent, feet flat, and hands behind you with fingers pointing away.
• Lift hips into a reverse tabletop position.
• Lift one leg at a time, hold briefly, then lower.
• Switch legs and repeat.
   

Fascial Line Engagement:

Targets the Functional Lines and Lateral Line, strengthening posterior and lateral fascial chains with core stability.

What to Watch For:

• Keep hips lifted and stable.
• Avoid sagging or twisting the hips.
• Engage glutes and core.
   

Teaching Cues:

• “Lift your hips high and keep your body steady.”
• “Raise one leg with control and switch.”
• “Keep your shoulders relaxed.”
   

Progression:

• Increase hold time with leg lifts.
• Add pulses with the lifted leg.
  
   

Level: Intermediate to Advanced

How-To:

• Sit with knees bent and feet together, holding ankles.
• Round your spine and tuck your chin. 
• Rock backward onto your shoulder blades, then forward back to balance on your sit bones.
• Maintain control throughout.
   

Fascial Line Engagement:

Engages the Deep Front Line and Superficial Back Line, promoting spinal flexion and fascial tone.

What to Watch For:

• Keep spine rounded and chin tucked.
• Avoid rocking onto your neck.
• Use core control for smooth movement.
   

Teaching Cues:

• “Rock gently back and forth with control.”
• “Balance on your sit bones.”
• “Keep your chin tucked and spine rounded.”
   

Progression:

• Increase the number of rocks.
• Hold the balance longer at the front.

Level: Advanced

How-To:

• Lie on your back with legs extended up toward the ceiling.
• Slowly lower one leg toward the floor while lifting the other leg higher, maintaining strong core engagement.
• Switch legs in a controlled and balanced motion.
• Keep your head and shoulders lifted off the mat.

Fascial Line Engagement:

Activates the Deep Front Line and Spiral Line, emphasizing core stability and spinal articulation.

What to Watch For:

• Keep lower back pressed into the mat.
• Avoid collapsing hips or torso.
• Control leg movements slowly.

Teaching Cues:

• “Control your legs like a slow dance.”
• “Keep your core strong and spine long.”
• “Breathe evenly and stay balanced.”

Progression:

• Increase hold time with each leg extended.
• Slow the movement for more control.

Level: Intermediate to Advanced

How-To:

• Begin in a plank position with hands shoulder-width apart, arms straight, and body forming a straight line from head to heels.
• Engage your core and glutes to stabilize.
• Slowly bend your elbows, keeping them close to your sides, and lower your chest toward the floor.
• Press back up to the plank position with control.
   

Fascial Line Engagement:

Engages the Functional Lines and Superficial Front Line, strengthening the anterior chain including chest, shoulders, arms, and core.

What to Watch For:

• Avoid sagging or hiking hips.
• Maintain a neutral neck by looking slightly ahead.
• Control the movement without using momentum.
   

Teaching Cues:

• “Keep your elbows close to your body as you lower down.”
• “Press up with control, keeping your body straight.”
• “Breathe steadily throughout the movement.”
   

Progression:

• Increase repetitions gradually. 
• Modify by doing push-ups on knees or progressing to clapping push-ups for more challenge.