Snake and Twist is a tricky Pilates exercise. Having a prep for Snake and Twist on the Pilates Mat is not only helpful but also a great place to start your journey to doing Snake and Twist. This prep allows you to be on a Mat instead of a Reformer and get some of your bearings. You get the twist, the upside-down, and the reach through your arms and legs. Have fun playing with this exercise after your Side Bend and then try to get into the start position to Snake on the Reformer or Side Pull-Ups on the Wunda Chair.
Reach standing arm from your back, stand in your feet, lift your waist.
A great place to do this prep is after the Side Bend. Your arm remains where it was and you bend your knees in a bit. Your standing arm is straight, your bottom knee is bent in line with your hip, and your top knee points to the sky, top heel into the bottom ankle, and top arm long palm up ready to reach. Make sure your standing arm is connected to your back and not allowing the shoulder to come into your ear.
Lifting up from your center, top arm lifts up as your hips lift up and reach your arm under your waste and your eyes can follow your arm. Stand on your bottom arm and reach through your legs. Lift your hips and waist up and then unwind, bend your knees and come back to your start position. Repeat 3-5x each side. Be mindful of your gaze, it's easy to twist the neck more than you are twisting your waist. After, try to get into the position on the Reformer. You don't need to push the carriage out so even put a couple extra springs on. And focus on the lift in your waist and the reach into your legs as you practiced here on the mat.
Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!