Half and Full Hanging on the Cadillac

Whether you’re enjoying the full hang with backbends and twists or feeling like you’re doing a half hanging meditation your body will love the traction.

  • Author: Lesley Logan
  • September 27, 2020
Home  »  Pilates Cadillac Exercises | Free Tutorials   »   Half and Full Hanging on the Cadillac
Half-and-Full-Hanging-on-the-Cadillac Online Pilates Classes
Half-and-Full-Hanging-on-the-Cadillac Online Pilates Classes
  • Difficulty: Intermediate
  • Equipment Needed: Cadillac, Fuzzies (I love using the Contrology Cadillac.)
  • Reps: One
  • Warning: Not for those with varicose veins, recent plastic surgery, glaucoma, etc.
  • Questions: Contact us here

Half and Full Hanging on the Cadillac

Hanging on the Pilates Cadillac is one of the most delicious ways to end a Pilates session. But, for some, it might be a bit scary or too much and Half Hanging is a great place to start or stay. Whether you are enjoying the full hang with the backbends and twists or feeling like you are doing a total half hanging meditation your body will love the traction. This is one of those exercises that unfortunately cannot be done on a Tower and needs a Cadillac to do it. I love to hang and half hang daily!

Allow your body to relax when just hanging. Rest to allow it to set in.

Set your fuzzies up so they are about a forearms distance from the end of the Cadillac. If you are tall, consider doubling up the straps. There are two ways to get into your hanging. One is easier to do and the other is a bit more challenging. Easier is to lay on your back and lift your hips to put both feet into your loops simultaneously. The other you stand up and place one foot into one loop hold the poles and lift your other leg up and put it in the strap and then walk yourself down the poles until you are laying on your back.

Half Hang: press your hands into the poles and push out so that you hips are elevated and arms by your side. If the loops are too loose be sure to turn and twist the loops around your ankles so that you feel secure. Remain in the half hang and enjoy.

Full Hang: after you are sure your feet are fully secure in your loops pull your body through the poles and off the back of the Cadillac. Hold your elbows and enjoy hanging. There are some other variations we will focus on in another tutorial. To get out you can walk up the poles or you and “roll up” and grab your ankles and swing and then lower yourself into a half hang. When you take both feet out be sure to rest for a moment on your back with your knees bent.


Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac 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

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

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!

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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:

It's tempting to focus so much on what we weren't able to do in our workout that day. But, how often are we considering what new connections we had compared to yesterday or the last time we moved? In this week's workout, we are vibing with Britany and focusing on the strength we have today compared to yesterday. And not letting things get in our way!

This week, remember, if you can't do something yet let's replace it with something that you can do!

Props: No specific props. But, please bring anything that you usually use to find your connections!

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:

What do these three things have in common?

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Props:
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See you in class,
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    MAT EQUIPMENT NEEDED: Your awesome self, small ball and a mat!

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

    REFORMER EQUIPMENT NEEDED: Your awesome self, small ball, wedge, pole 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:

    Anchors Aweigh is often misspelled as Anchors Away! Did you know this? And did you know this - The expression anchors aweigh means all the anchors are clear of the sea bottom, and the ship begins its voyage. So, I actually thought I was being clever when I changed it to Anchors Aweigh because I want to use the 1 lb weights as a prop. Also, I want to use this theme to bring focus and clarity during each exercise about what's not moving vs. what is moving. And really keeping what’s not supposed to move as still and stable as can be. May be harder than you think to do, so let’s have fun with it! Think of it as a game.

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    Reformer prop: 1 lb weights (water bottles or soup cans as substitutions ) + pole (dowel/broomstick/swiffer as substitutions)

    See you in class,

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

    REFORMER EQUIPMENT NEEDED: Your awesome self, 1 lb weights, pole 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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    Reformer: No props needed
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    Mat: Theraband
    Chair: No props needed

    See ya in class,

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

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    Mat: a pole
    Reformer: No props needed
    Cadillac: No props needed

    See ya in class,
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    Online Mat & Reformer Pilates Class Descriptions:

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

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

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