Learn Mermaid Side Stretch

Lengthen and Stretch to the Side

Pilates Mat Exercise - Mermaid

_{by Peter Kramer, courtesy of Kolesar Studios, (c) 2006}

• Keep your left hip grounded as you lengthen your spine and the stretch moves up through the center of your body. Extend your spine so far up that you have nowhere left to go with the stretch but to take it over to the side.
  Do not let your ribs pop forward as you curve to the side.
  
  
• Your support hand moves further away from your body to increase the stretch. You can also fold the supporting elbow down onto the floor.
  Keep your shoulders down and your scapula settled in your back, even at the farthest point of your reach.
  
  
• To initiate your return, send your left sit bone down toward the mat. Then use your abs to begin to bring your torso up.

Index: Learn Mermaid Side Stretch

1. Intro and Set Up
2. Lengthen and Stretch to the Side
3. Up and Over to the Other Side