Kneeling Mermaid on the Wunda Chair

Train your body not to fall into the spring or into your side bend. Instead, focus on the reach down through the legs, up through your head and bend long.

  • Difficulty: Intermediate
  • Equipment Needed: Wunda Chair
  • Reps: 3-5 each side
  • Warning: Not ideal for some lower back issues
  • Questions: Contact us here

Kneeling Mermaid on the Wunda Chair

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Kneeling Mermaid on the Pilates Wunda Chair is a tricky exercise not because of difficulty but because it's so tempting to focus on pushing the pedal down instead of focusing on lifting your sides up. This exercise is great for really training your body not to fall into the spring or fall into your side bend but instead to focus on the reach down through the legs, up through the crown of your head and bend at the same time. Once done with the exercise, try the seated version on the chair and then Star on the Wunda Chair as well.

Focus on the length in your waist and your hips remaining over knees.

One middle spring on the Wunda Chair and place a pad in front of the chair if you are on a hard surface. There are two ways to get into the exercise. You can stand sideways to the chair, layer your arms in front of your chest and "thigh stretch" your knees to the floor. Then arms reach up and inside arm goes onto the pedal. Or, you can kneel facing to the side of the chair and place your inside arm on the pedal and your outside arm up the sky. Both knees are hugging together. Shoulders over hips, hips over knees, tailbone reaching long.

The pedal doesn't move because of your inside arm. The pedal moves because your body lifts "up and over." Your arm is connected to your back and so as your body lifts up and over the pedal will go down and your waist will lift up. Your hips will want to lean to the side. Keep both hips over your knees so that the bottom waist can remain long. Then reaching down through your pedal arm and legs as you lift up through your waist return to your start position. Repeat 3-5x and then either switch sides. Or, "thigh stretch" back up to standing and then turn around and switch sides.


Be sure to check out more of my Wunda Chair workout videos. I want to help you continue your Pilates Wunda Chair training!

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