Mermaid Seated on the Wunda Chair
There are two Mermaids on the Pilates Wunda Chair. This one is Mermaid on Top of the Wunda Chair. It’s more about the lift and reach than moving the pedal. Just like all Pilates exercises, it’s easy to want to lean too much to get your hand on the pedal. Or, to move from your shoulder instead of your waist. As you do this exercise, know that if holding your legs straight out on your own you can put a large ball under your feet to help you learn how to hold your legs up. Enjoy the lift and the reach.
Hug your outer hips in to hold up your legs, reach arms from your back.
With one middle spring on, sit facing one side of your chair. Legs straight out and the inside ankle is crossed on top. Be mindful to not hook your feet but instead hug your outer hips in to hold on to your legs. Your inside arm is reaching down but your outside arm is reaching up. It’s not about moving the pedal. It’s all about lifting tall out of your hips. Find a reach through your legs and a lift through your center and out your head. Make sure both arms are connected to your back.
Lifting tall, begin to stretch up and over towards the pedal. If the heel of your hand makes it to the pedal and you are still able to lift and reach, press the heel of your hand into the pedal. But, not from your shoulder. Instead, you should be moving the pedal because your spine is still moving. Then lifting up and over return back to the top, shoulders over hips. And repeat 3-5x. Spin around and do the other side. If you find holding your legs out there on your own is not in your wheelhouse, grab a big exercise ball or something that you can put your legs on and try to hold up what you can.