Footwork: Arches on the Wunda Chair
Footwork Arches also known as Bird on a Perch on the Pilates Wunda Chair is a great way to warm up on your Wunda Chair and also challenge your ability to move a pedal without losing a connection to your center. Like its counterpart on the Reformer, it’s working the legs parallel and working the feet in a different way than most exercises. While doing this exercise focus on lifting the pedal “up” as you go. And if going well try out Footwork Heels.
Work the pedal up without losing the height of your back.
Typically done after Footwork Toes with the pedal up switch your feet from toes to arches and squeeze your legs and feet together. If you can’t place a block or a ball between your knees so that you can still hug your legs toward each other. Hips are still at the edge of the chair. Ideally, your entire pelvis is still on the chair but you don’t want to sit too far back or forward. Arms can be by your side hugging the chair. Or, hands behind your head or layered on top of each other at shoulder height.
Reaching through your arches and hugging your legs together press the pedal away as you sit tall. Press only as far as you can keep your pelvis upright. Then lift the pedal up while sitting tall. Repeat. 5-10x. If going well try Footwork Heels.