When I first learned the Pilates Single Leg Stretch on the Mat exercise I thought it was a piece of cake! After ten years of doing the Single Leg Stretch, I can assure you it is anything but easy. Yes, it's labeled as a beginner and almost anyone can do it. But, the truth is there are so many moving pieces. It will challenge the connection to your center! It will also challenge your back. Yep, your back connection that is. Because it also goes by the name Single Leg Pull. You pull on your leg from your back!
Press your thighs forward into your hands to connect to your abs
Sitting at the top of your mat, place one hand on each ankle. Pick both feet up off the mat and squeeze your heels together and your knees apart. Look towards your heels or center without over-flexing your neck, roll back towards your shoulder blades and then roll back up and balance.
By pressing your shins into your hands and your hands into your shins you will really find the connection to your upper back. Find yourself reaching your thigh bones forward and pulling your stomach back like you do when you do Stomach Massage on the Reformer. These pushes and pulls help you really create a dynamic ball that rolls back and forth without collapsing or slogging along.
Rolling like a ball really helps teach all the rolling exercises so this is not one to skip or cheat on! Take your time and find all the parts involved.