Balanced Body Contrology Manual page 17

SNAKE, SKILL LEVEL—ADVANCED ORDER
3 Reps on each side
Apparatus Set-Up: Spring: 1
Footbar:
down (may wish to place a pad for foot diagonally on each
corner of footbar)
Precautions:
Back, shoulder, wrist, knee, and ankle issues
Skills needed to perform exercise:
Up Stretch Combo, Elephant with One Leg, Swan—Mat,
Pull-Up—Wunda Chair, holding starting position on 1 spring.
Mount & Starting Position
» Facing one side of Reformer, place foot at a diagonal on
footbar corner
» Grasp footbar end of carriage with closest hand and front
shoulder block with opposite hand, insuring hands are in line
» Simultaneously come up into Elephant shape, pressing
opposite ankle on standing leg shin, allowing knee to fl ex
out to side
» Square your body to face the carriage as much as possible
Focus
» Breathing
» Strengthens and stretches body
» Moving spine from round shape to arch shape
Movement Sequence
» Lift your center to move carriage out
» Keep carriage underneath shoulders and reach into
arch shape
» Open up chest
» Begin to return carriage by lifting your center
» Curl chin to chest
» Lift hips and return home
Headpiece: Up
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