Swakatee on the Arm Chair

The more you use your leg strength the easier it is to move your arms from your back. This entire series really helps you connect your arms to your back.

  • Author: Lesley Logan
  • March 15, 2023
Home  »  Pilates Arm Chair Exercises | Free Tutorials   »   Swakatee on the Arm Chair
swakatee on the arm chair online pilates classes
Table of Contents
swakatee on the arm chair online pilates classes
  • Difficulty: Intermediate
  • Equipment Needed: Arm Chair (I love using the Contrology Arm Chair.)
  • Reps: 2-3 of each variation
  • Warning: Not ideal for shoulder or neck issues.
  • Questions: Contact us here

Swakatee on the Arm Chair

The Swakatee series in Pilates is one of the hardest arm exercises out there. But, when you do the Swakatee series on the Pilates Arm Chair, it becomes more possible. And, you can really focus on how full-body this exercise is. There are two ways to set your legs up in this series and you want to choose the one that helps you utilize your entire body’s strength. In fact, when you do the Swakatee series, the more you use your leg strength the easier it is to move your arms from your back. And this entire series really helps you connect your arms to your back.

Firmly stand in both legs and feel your outer hips hug in to lift up.

First, set up your legs in the position that helps you connect more to your entire center. Either both knees together (you may want to place pad under your inside knee to level off your hips, or have your inside knee down and your outside knee in a lunge. In both setups, make sure your hips are not against the chair at the start. Firmly stand in both legs and feel your outer hips hug in. The outside arm will start the series off holding the whole handle in your hand.

1) With your elbow at the level of your shoulder pull your arm out to the side without breaking your wrist. Resist the spring closed 2-3x.

2) Place the handle in your inside hand and press up and bend your elbow down. Keep your hand going straight up and be careful that it doesn’t go out to the side. Repeat 2-3x. Then alternate between the first and second variations.

3) Place the handle in your outside hand and take your arm overhead. Reach your inside hand to the back frame of the chair. Find the longest side bend. Pull your arm to straight towards the ceiling and then resist back to start. After 2-3 pulls maintain your gaze on your inside arm and draw one big circle in both directions.

4) Open your arms wide to the side and hold the handle in your inside hand. Both palms up. root down through your legs and lift both arms up towards the sky and resist back to start. Repeat 2-3x.


Be sure to check out more of my online Pilates Arm Chair exercises. I want to help you continue your Pilates Arm Chair training!

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with Lesley Logan.
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SUCH A TEASE

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On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

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ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

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Online Mat & Reformer Pilates Class Descriptions:

The annual 12 days of Pilates is here! Grab your kiddos, partners and pups! We’ve got a new series of 12 exercises done to the holiday cheery song that you can’t get out of your head!

As always replace an exercise you can’t do yet with one you can. And, have fun! This week is supposed to be fun!

12 days of Christmas

1 100
2 single leg circles
3 double leg stretches
4 criss crosses
5 thigh stretches!!!
6 swans or swimming
7 side leg kicks
8 corkscrew
9 shoulder bridges
10 leg pulls
11 side bends or mermaids
12 push ups!

See ya in class,

xx~LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

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Online Mat & Reformer Pilates Class Descriptions:

In the states its the week of Thanksgiving which means a lot of things to do and little time for you. And whether you live in the states or not I wanted to give everyone an excuse to leave any room so they can "meet with the boss" aka take class!

And you are the boss! The meeting is with you, your practice and OPC! Tell people The Boss called. They'll let you go and they'll totally understand that 30 min is a legit time to talk to The Boss.

The prop needed on the Mat: Pillows or a bolster or ball. I'm thinking about things you might have in any bedroom to take a call.

Reformer: if you happen to have access to a Reformer this week YAY! The Reformer is going to be the boss. The sounds it makes, the way it feels, its got feedback for ya!

See ya in class,

xx~LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, pillows or a bolster or ball and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

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Online Mat & Reformer Pilates Class Descriptions:

This week we’ll focus on Teaser because we can! It’s hard! And when in need a pretty great party trick.

The end of the year brings lots of parties you want to go to, some you have to go to and some you wish you could get out of.

Let this workout be and excuse for not going to a party or as a prep for the party trick you might just need!

Props: On the Mat and Reformer a theraband for your Tinsel!

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, a theraband and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, a theraband and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

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Online Mat & Reformer Pilates Class Descriptions:

Sleigh or Slay? This time of year we say both!

Reflecting on the year and recognizing all of the work we put into our practice hopefully feels like we slayed the year!! Now we are getting ready for the holidays and heading into a new year so we can sleigh and get it done!

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No props needed for these classes!

See you in class,

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MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

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Online Mat & Reformer Pilates Class Descriptions:

If you are a lover of the Reformer chances are you have little love for the Horseback. I don't blame you. It's not that fun. If you're on the Mat you probably have no idea what this means…

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Props: Mat, have light weights nearby

See ya in class,

xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, have light weights nearby and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

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Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

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Mat - no props needed
Reformer - Reformer Box and Pole
Cadillac - no props needed
Chair - no props needed

See ya in class,

xx-LL 💋

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ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

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Equipment needed:

Reformer = the box

Cadillac = no props needed!

Chair = no props needed, but you might want a yoga block to prop up your pedal

Mat = no props needed!

See ya in class,

xx-LL 💋