Pilates' Return to Life Through ContrologyPresentation Dynamics, 1998 - 93 pages First published in 1945, this new printing of the first major publication by Joseph H. Pilates and William J. Miller details the exercises, poses, and instructions fundamental to the matwork developed by Joseph and Clara Pilates. Based on his concepts of a balanced body and mind and drawn from the approach espoused by the early Greeks, these are the exercises that currently sustain a world-wide revolution in fitness strategies and exercise techniques. Readers will learn the original 34 exercises that Pilates taught to his students, many of whom have become exercise gurus in their own right. These carefully designed exercises are the result of decades of scientific study, experimentation and research into the variety of physical ills that upset the balance of body and mind. In this book, readers will learn the exercises that Joseph Pilates recommended to accompany the basic advice regarding posture, body mechanics, correct breathing, spinal flexibility, and physical education. |
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Page 39
... thighs ( f ) Heels raised about 2 " off mat or floor ( g ) Palms inward ( a ) EXHALE SLOWLY ( b ) " Draw " both legs upward and forward and with ( c ) Locked wrists hold them firmly in " doubled - up " position as indicated ( d ) " Pull " ...
... thighs ( f ) Heels raised about 2 " off mat or floor ( g ) Palms inward ( a ) EXHALE SLOWLY ( b ) " Draw " both legs upward and forward and with ( c ) Locked wrists hold them firmly in " doubled - up " position as indicated ( d ) " Pull " ...
Page 57
... legs upward until Pose 3 Pose 4 NOTE ( b ) Your body rests on head , shoulders , upper arms , neck and elbows , then with ( c ) " Cupped " hands supporting hips ( d ) INHALE SLOWLY ( a ) " Split " legs scissors - like ( left leg ...
... legs upward until Pose 3 Pose 4 NOTE ( b ) Your body rests on head , shoulders , upper arms , neck and elbows , then with ( c ) " Cupped " hands supporting hips ( d ) INHALE SLOWLY ( a ) " Split " legs scissors - like ( left leg ...
Page 69
... Legs are raised upward to indicated angle ( a ) INHALE SLOWLY ( b ) Raise arms in parallel line with legs as indicated ( a ) " Roll " forward and upward ( b ) " Pivot " on rump keeping ( c ) Raised arms in line with raised legs as ...
... Legs are raised upward to indicated angle ( a ) INHALE SLOWLY ( b ) Raise arms in parallel line with legs as indicated ( a ) " Roll " forward and upward ( b ) " Pivot " on rump keeping ( c ) Raised arms in line with raised legs as ...
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Common terms and phrases
Abdomen drawn Arms stretched Back locked backward until shoulder Begin inhaling slowly Bend head forward bloodstream CAUTIONS Pose Chin touches chest Contrology exercises elbows entire body resting EXHALE EXHALE QUICKLY fatigue flat on mat floor g foregoing exercise five foregoing exercise six foregoing exercise three forward and downward Grasp hands high as possible hips Joseph Pilates Keep arms Keep body rigid Keep head left leg forward legs upward Lie flat line with body lungs mat or floor mental mind Move legs movements muscles palms physical fitness Pose 2 Pose Pose 4 NOTE position illustrated Pose position Repeat pressed firmly Raise legs Repeat the foregoing resting on mat result Return to Pose right angle position right arm rolling shoulder blades lock spine straight backward straight line Stretch arms shoulder-wide Stretch legs close Stretch toes pointed Swing Take position illustrated Thrust chest touching body Twist body unroll upward and backward vertebra