Coconote
AI notes
AI voice & video notes
Export note
Try for free
For Pilates Sake - The Saw
Jul 1, 2024
For Pilates Sake - The Saw
Overview
Presenters:
Matilda and Veronica
Topic:
The Saw exercise in Pilates
Focus:
Flexion and rotation of the spine, pelvic and leg stabilization, spine and arm mobilization
Key Points
Exercise Setup and Technique
Leg Position:
Legs as wide as the mat, slightly wider than hips
Ensure joints (ankle, knee, hip) are aligned
Feet in flexion to strengthen the front of the shin and lengthen the Achilles and calves
Sitting Position:
Sit tall; use a higher platform or bend knees if necessary for perfect alignment
Arm Position:
Arms out to the side
Execution Steps
Inhale to Rotate:
Rotate the body in one direction
Arm Movement: Wheelbarrow Style
Drop the back arm slightly and rotate it
The back arm helps push forward
Chest Expansion:
Inhale to bring arms back to the side
Exhale to Bend:
Flip the back palm up and bend forward, rotating simultaneously
Common Mistakes and Modifications
Common Mistake:
Leaning over to touch the toe, leading to improper twisting and loss of alignment
Modification:
Hands can be placed behind the head
Inhale to rotate, exhale to bring elbow towards the pubic bone, maintaining alignment
Advanced Step:
Once aligned, shoot one arm forward and the other back, keeping the ear in line with the pubic bone
Additional Tips
Stabilization:
Maintain equal weight on both butt cheeks
Toe Touch:
Touching the toe is not a requirement, but a direction
Arm and Shoulder Girdle:
Arms are passengers; focus should be on the spine for true flexion and rotation
Final Thoughts
Proper execution will engage the triceps and avoid overstretching the upper back tissue
Avoid overreaching with arms to prevent neck strain
Conclusion
Emphasis on correct alignment and execution
Thanks for joining; see you in the next episode!
📄
Full transcript