Reverse Swan Teaser on the Wunda Chair
The first time I did Reverse Teaser on top of the Pilates Wunda Chair the apprentice teaching me placed my hips too far back and I almost fell off! Ha! I mean, you’re not that far off the floor but it was definitely a wake-up. From then on I never forgot to bring the hips as close to the back of the chair as possible for my body or my client’s body. I have a love-hate relationship with Teaser on top of the Wunda chair. It’s so good and soo hard. But, really a great teaching tool to help you with your Teaser all over the Pilates studio and those hip circles on the mat.
The pedal moves because of your waist. I know, easier said than done
With one middle spring on the chair, sit facing away from the pedal. Find your teaser and reach back, and place your hands facing in towards you on the pedal. Be mindful not to rest into the pedal. Instead, reach into the pedal from your back and reach your tailbone long and towards your heels. It’s easy to end up sitting on top of your sit bones. But, instead of perching on your sit bones try to sit behind them and reach your lower back towards your feet and your mid-back out the crown of your head.
To begin the exercise it’s easy to think about leaning back into the pedal but really the weight of your body presses the pedal down as you move your lower belly into the chair. The pedal moves because your waist moves it. I know, easier said than done! Then to come up, continue to reach into the pedal and round your spine. Try to leave your lower back on the chair as you find the top of your Teaser. Repeat this 2-3 more times. If it is going well you can add three pumps of the pedal on your final reach down. After you have finished your pumps and rolled back up find the top of your Teaser and then reach your arms forward. Ta-da!