pilates therapeutische übung becken- und rückenentspannung körperbewusstsein

Exercise Of the Month – The Dancing Pyramid

Charleston Samu Rii Marquis Blog, EN, General, In-depth Pilates Leave a Comment

Hello everyone and welcome back to the Bodyhood Pilates tutorials!
As I promised I, Charleston „Samu Rii Marquis, will share with you one therapeutic exercise per month, and this month it is the Dancing Pyramid. This exercise consists of a movement sequence that will help you to recalibrate tension, and give you a release in the muscles of your pelvis and lower back.

Let’s delve right into it … watch the video below to get an idea of the whole Dancing Pyramid process before you read how to exactly do it. To uncomplicate both, your life and the exercise 😉

Starting Position

Place your body facing downwards in a pyramid position with your body weight evenly distributed between your hands and feet. Imagine that you are being pulled up to the sky by a rope attached to your pubic bone, and simultaneously push your body weight backwards and downwards towards the floor.

The Procedure

pilates therapeutic exercise pelvis- and back relaxation release body awareness

Lengthen your spine to twist your torso and place your left hand next to and on the outside of your right foot. Keep on lengthening your spine for 5 – 7 seconds. Come back to pyramid position and do the same thing on the other side: lengthen your spine to twist your torso and place your right hand on the outside of your left foot. Keep on lengthening your spine and come back to pyramid position.

pilates therapeutic exercise pelvis- and back relaxation release body awareness

Bend your knees to the floor so that you are in table top position. Then bend your elbows to the floor and open your knees to the side. Stay in this position for 8 – 10 seconds. Go back to pyramid position and repeat the whole sequence from beginning, starting with the other arm. End in table top position.

pilates therapeutic exercise pelvis- and back relaxation release body awareness

From table top position make a c-turn to the right with your torso and place your left hand outside of your right hand on the floor. Move your legs toward the left side, cross your right knee in front of your left knee, and press your pelvis down to the floor while you simultaneously lift your chest and head up. Go back to table top position and repeat the c-turn to the left.
Finish the sequence back in table top position, lift your pelvis upwards to come back to pyramid position and then roll up to standing position.

Voilà, what a release of tension in my lower back and pelvis!

Coaching Keys

Use our coaching keys as a support when you are doing the Dancing Pyramid exercise. Say to yourself and vividly imagine

• in pyramid position “I keep my body weight away from my arms.”
• in the C-turn ”I lengthen my spine through the 7th cervical as I twist my torso medially.”
• in the transition from the c-turn to the back extension “I keep my pelvis aligned to my shoulders when I turn from the c-turn to the back extension.”

Therapeutic Values

·      Releases blocking tension in the hip joint.
·      Supports and promotes differentiated spinal mobility.
·      Alleviates ischia problems.

And last but not least, …

The Pilates Connection

The Dancing Pyramid is an aid in the kinesthetic understanding of Pilates exercises such as the Saw and Swan, and provides us with a new perception of the work of our DMCS – power engine – in exercises such as the Spine Stretch Forward, Saw and Side Leg Kick.

Try it & fly with it!

How did you like our blog post today? Will you dare to try the Dancing Pyramid – for yourself or, if you are teaching, in one of your classes?

As always, scroll down and let us know in the comments if this post has helped you in any way.

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