How to do the beginner pilates move the Single Leg Stretch

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If you are looking a for a quick pilates reference, take a look at this pilates animation. This a quick & easy, clearly explained diagram of the pilates mat exercise: Classical Pilates for Beginners:
The Single Leg Stretch. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup for The Single Leg Stretch:

* Lie on your back.
* Head up,
* Right knee to chest with outside arm lon to ankle and inside hand on the knee.
* Scoop your abs; clench your butt and roll your shoulder blades away from your ears.

Action for The Single Leg Stretch:

* Inhale, and hug the leg and let the other leg reach out long.
* Switch legs, exhale and repeat

Classic Pilates Cueing:

* Hug one leg, reach the other leg long.
* Zip up! Eyes on the belly!

Purposes:

* Builds abdominal endurance. Endurance is a very important factor in avoiding back pain.
* Teaches working the powerhouse and maintaining alignment.

Precision Points:

* Keep a perfectly still torso - no buckling, no side roll.
* The feet move in and out in a straight line- no bicycling!
* Shoulders wide, blades down, tips on the mat.
* Eyes on the belly!
* Hug the legs in strong, but keep the sacrum on the mat.

Modifications:

Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!

* Weak neck, put the head on a pillow.
Back pain or pain in the groin or aonterior thigh, slow it down and slide your heel away along the ground.