Practicing slow, controlled breathing during this move helps reduce stress and anxiety.
If you aren’t very flexible, Pilates or yoga stretches may make you nervous. A lot of my clients are under the impression that if you can’t perform a move to its maximum difficulty, you can’t perform the move at all. However, there are plenty of ways to modify moves to fit your flexibility level and still reap benefits.
To perform a modified Pilates mermaid, follow the same step-by-step instructions, but, only lean halfway into the stretch. You can also try keeping your planted arm closer to your body when leaning toward the side for added support.If you’re ready to perform the full movement, follow these simple steps:
Sit on your butt with knees bent and feet flat on the floor. Fold both legs to the left. Place your right hand on the floor for support and sit upright with your back straight. Raise your left arm straight in the air above your head. Be sure you are maintaining good posture by straightening your spine,pulling your shoulders away from your ears and reaching your head toward the ceiling.
Begin leaning toward the right, stretching the left side of your waist. Hold for at least 30 seconds.Bring your left arm down and repeat on the opposite side by folding the legs to the right, reaching the right arm toward the ceiling and bending toward the left.
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