Centering on the Pilates Ped-O-Pul is very similar to the first Pilates footwork on the Reformer, except that you are standing up and your arms are involved. Ok, so maybe similar is not accurate but as you do them you will see what I mean. You must push the floor away as you would push into the football. And, you want to keep your back long and your center connected. The arms do add an extra challenge to what you know about the Reformer but they also help you connect your arms to your back.
Be mindful that your shoulder blades are not swallowing up the pole.
Begin with your heels together and toes apart. You can have your heels flat on the platform or slightly elevated on the pole for an added challenge. Your hands are reaching out into the handles from your back. Be mindful that your shoulder blades are not swallowing up the pole. You want your back as wide as possible with your upper abs connected. It's easy to let the ribs flair. Before beginning the movement, make sure your head is up against the pole. Reach your body in 4 directions from your center.
Bend your knees and slide yourself down the pole until you feel you would disconnect if you went any further. Make sure your arms come with you. Press your arms down by your side and then press yourself back up along the pole and open your arms. Reverse, press the arms down and bend your knees, open your arms up and stand tall. Repeat two to three more times in each direction. If you are new to this exercise you can do one way a few times and then reverse the direction a few times. Notice where you get stuck, when your arms disconnect from your back. Go only as deep as you can remain connected.
Be sure to check out more of my Ped-O-Pul workout videos. I want to help you continue your Pilates Ped-O-Pul training!