Half Hanging, also known as Hanging Prep on the Pilates Cadillac is one of the few exercises you can't do on a Tower. It really requires having the bars that the Cadillac has. And, the weight of the Cadillac to anchor the equipment so you can eventually go into the Full Hanging. Half Hanging and Full Hanging do require you to understand your health conditions as going upside down does have several contraindications. However, if you are able to do this exercise it's a great way to end a Pilates workout.
Use the loops to hold you up instead of your hamstrings or calves.
Before laying on the Cadillac mat-side the foot loops to one forearm's distance away from the end. If you're taller you may have to double loop the foot loops so you get your hips off the mat and also so when you do Full Hanging your head doesn't touch the floor. Then laying on your back head towards the end of the mat. Holding the poles lift your hips up and place each foot in a loop. If needed twist the loops once or twice around your ankle to feel secure.
Then once you're ready push your arms towards straight so your hips rise off the mat. Then rest your arms down by your side. You can stay in this position as long as you want. A few minutes is a great way to end your session. Once you're ready to come out grab the poles and pull yourself back towards the mat. Then take your feet out of the loops and lower your hips back to the mat. Remain on your back with your knees bent and rest for a minute or two. Roll to your side before sitting up. Once ready try Full hanging.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!