Tag: chest

Shoulder and Chest Opening: Moving into Arching Postures

Saturday, July 16, 2016 | 3:00pm – 5:00pm

Shoulder and Chest Opening: Moving into Arching Postures Using props (including the Back Mitra, bolsters, and tennis balls) and various techniques, we will learn to go past the tightness in shoulders, neck, and chest. We will also explore and safely practice heart opening/arching asanas such as Upward Facing Dog, Cobra, Dancer’s Pose, Bridge, Camel, Bow, Pigeon. This is an All-Levels class and you will be offered modifications for all the poses.

To sign up, please email Fran at fran@frangallo.com

Payment:

SAC Members:  $25 Once your spot is reserved, Fran will have you sign a sheet with your member number.  Payments will be processed on the day of the workshop.  24-hour cancellation policy applies.

SAC GUESTS: $35, plus SAC guest fee. A chit with your name will be waiting for you at the front desk.  Please arrive 15 minutes before the start of the workshop to process payment at the front desk.

Pilates Exercise of the Month: HIP CIRCLES

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Purpose: Hip Circles focus on the abdominal muscles; stretches the front of the shoulders, across the chest, and down the arms.

 Starting Position: Sit in a V position with the arms extended behind the body, hands resting on floor; fingers face away from body. The legs are together, about an 60 degree angle from the floor.

  1. Inhale; move your legs down and around to the right.
  1. Exhale, complete the circle, bringing the legs to the left and back up to the starting V position.
  1. Complete 3-5 sets.

Visualization: Imagine your hands are stuck in cement and you are unable to move your torso except to keep it lifting to the ceiling.

 Head to Toe Checklist:

*  Begin small, increasing circles as you gain strength.

*  Circling the legs too low will compromise your abdominals.

*  Don’t let the upper body collapse.

*  Press the shoulders down and away from your ears.

Modifications:

Prop yourself up on your elbows if maintaining straight arms is too difficult