If you love Half or Full Hanging on the Pilates Cadillac then you are going to LOVE this! These two variations are my favorite to play with on the Cadillac. Unfortunately, you cannot do Half, Full, or any of these variations on a Tower. You do need a Cadillac to do these. And trust me they are worth it. If you are working on your Big Wheel on the Reformer, Snake and Twist, Twist Teaser, or even Swan, these variations in your hanging will actually help you get better at all of those and more even while you're enjoying the juiciness of this exercise.
Reach arms from upper back and stretch the legs to get full extension.
The set up is the same as in the Half/Full hanging exercise. Make sure your loops are a forearms distance from the corners of the frame, double loop them if you need to for height. Lay on your back and lift your hips to place your feet into the loops and twist the loops around your feet until you feel secure. I like to push myself out away from the poles to go into a Half hang and check the security of my feet in the straps. Then, pull yourself off the Cadillac and go into the Full hang.
Once you are in the Full hang, place your hands on the bottom rung of the Cadillac and press yourself into a big backbend. It's almost like an upside-down Swan, Breaststroke, or Headstand 2 on the Reformer. Your arms are reaching from your back and pulling you into a strong backbend. Then, bend your elbows like Shave and press again 3-5x. If you want to end it there you can. Or, twist your body around. Place your hands back on that rung and press yourself forward. Have a Swan chest and Snake/Twist legs. Unwind and repeat on the other side. Before you roll up, I like to go back to the Full Hang and then you can either walk yourself up to the mat using the poles. Or, do a Roll Up and grab your ankles and enjoy a few swings before you let go and rest in a Half hang before taking your feet out of the straps.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!