Candlestick Swan on the Cadillac
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Once you have Pilates Candlestick in your body there are many variations that you can do. You can add these variations into the Candlestick without taking a break or come in and out of it as you need. Candlestick Swan on the Pilates Cadillac, it's more a Swan that you do after Candlestick. It's also great for before or after the Splits. This version of Swan requires open and very connected shoulders and as much length in your back as possible. The important thing to focus on during this variation is the length and controlling the descent out of the exercise. Give yourself time to practice and build up.
Work your chest through your arms as legs reach back. Keep center long.
Standing in the center of your Cadillac the trapeze is likely there from when you did your Splits or Pull Ups. However, if you know you'll be doing Beats when you dismount feel free to get it out of your way. While some people will use the trapeze to get upside down the goal is to jump into it without needing the trapeze. Hold the poles with your hands, and thumbs with your fingers. Before you begin make sure that your shoulders are on your back and that you're not hiking them up in your ears.
Without throwing your head back or trying to jump or throw yourself think Rolling Like a Ball or Pull Up Prep and pull your knees into your chest simultaneously as you flip upside down. Then reach both legs to straight over the pole behind you. It's tempting to "hook" your feet on the bar. The goal is to keep them pointed similar to your Pull Ups using the trapeze strap as you pull your chest through your arms. Work the length in both directions. When ready lift your center up and either pull your knees into your chest as you control yourself down the way you came. Or, go into the Splits, Candlestick or Beats.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!
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