Pilates Mat Exercises: Teaser Progressions QUARANTINE EDITION
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- Опубликовано: 25 авг 2024
- Andrea Maida, a PMA certified Pilates instructor and blogger based in San Diego, California, shares some strategies and variations of the Pilates Teaser for those working out at home with the Pilates Mat exercises. Thanks so much Linda for requesting this video :)
Exercises in this video:
Teaser with assistance of a Teacher, a friend or the Wall
Strengthening Teaser
using a small prop to assist in rolling up and down in the Teaser
Teaser 1
Teaser 2
Teaser 3
The small bolsters I show in the video:
Round Roll amzn.to/2SnBN8s
D-roll that I use myself amzn.to/36uZS5o
Read more on the blog:
Pilates Exercise #21 The Teaser
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ANDREA MAIDA is a PMA Certified Teacher who has been teaching the Pilates Method of Exercise since 2003. Since her very first Mat class in 2000, Andrea has been fascinated with the lifelong body of work created by ‘the genius of the body’, Joseph Hubertus Pilates.
Andrea is a graduate of Vintage Pilates’ inaugural class of The Work, and she was thrilled to be invited into Teaching the Work taught by Jay Grimes, 1st Generation Master Teacher and former
student of Joseph Pilates. Andrea received comprehensive training through Excel Pilates
(Washington, DC) and Romana’s Pilates in New York and Los Angeles.
Andrea is an instructor and blogger for pilatesology.com which is dedicated to recording,
preserving and spreading Joseph Pilates’ original work worldwide.
*****Use the code Andrea30 to start your 30-day free trial.*****
You can also find Andrea on PilatesAnytime.com. Use this promo code link to join:
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In 2012 Andrea channeled her love of Pilates through her blog pilatesandrea.c... recently named one of 3 Pilates Blogs to Follow.
Andrea’s boutique studio is located in beautiful Solana Beach, California just north of San Diego.
I learn something new from every video, this was great, you are lovely 🇨🇦
Thank you so much for watching and I am so glad to hear you are finding value in my videos :) Keep up the good work! xox
And thank you so much for your kind words on my teaching :) you are lovely as well!
Don't know how I missed this video during quarantine! This will help me with my client that is about to walk in the door! Thanks so much!
Hi Julie :) Awesome! Thanks for watching and so glad I could help you. Take care of yourself and I hope we can see each other soon. xox
Thanks so much for doing this really helpful video (and the shoutout)! The hardest part of the teaser for me is leaning back from a sitting position & lifting both my legs without bending my knees. But I will keep practicing, as you suggest. Another question: how do you know when your torso is high up enough in teaser? Does it vary based on whether someone has a long or short torso? I've seen people do it differently. (I do yoga as well and know that teaser is very different that navasana, despite what the casual viewer may think) Thanks again...
Hi Linda - thanks so much for watching and sharing your questions here. I totally understand. And I have some suggestions for you. At first when you are pulling the stomach in to initiate the going backward to begin your Teaser set up, go back as much as you need to (almost like you were doing Rowing 1 on the Reformer if that makes sense). You might even place the small cushion or rolled up tower behind you as somewhere to pull your belly into - this will give you a help if necessary. Also imagine that you are lifting up your legs from underneath versus from the top of the leg. See what you think.
For your second question, this is a good one that has been a struggle for me actually. Sometimes one is able to cheat and sit up too high - which really doesn't make you have to use your stomach as much - you are kind of just balancing. I suspect this is most possible for people with pretty equal proportions - the lower body and upper body balance each other out. Use the Roll Up as your guide. You want to be in a Round shape, but one that is elongated or tall let's say. With the position of the lifted round shape it may not feel very round at all I realize. this is the same kind of shape you are after in the Teaser, although sometimes it is really tempting to sit up into "safety." Try to use the pulling in of your stomach to oppose the reaching limbs so that as you play tug of war with yourself it helps you balance and stay there.
Give it a try - if you would like more specific help you know where to find me :) I am also happy to send you a link to book into a class or lesson... happy Teasering to you! xox And courage to you - this exercise is a beast! LOL
@@PilatesAndrea Thanks so much for this very detailed helpful answer! I have proportionately long legs so I'm always thinking my torso should be higher but now I understand...After I wrote these questions. I saw 2 helpful videos that you did about this with your clients: Greg who has long legs (ruclips.net/video/uvdEr7wiInI/видео.html) and Gail about "sitting" in teaser, like you're referring to (ruclips.net/video/LZ6cYGGmFKo/видео.html)
Yes! Greg is very fortunate that his whole body is long LOL I always like to keep thinking that my butt and back are trying to sit up tall and my stomach is trying to suck all away from the limbs and scooping out the trunk - so you are having a ton of inner conflict LOL Hope this helps to answer your question! xo
@@PilatesAndrea Thanks Andrea! These are excellent cues, as is the reminder to "lift from underneath" since i am naturally quad dominant -- less so, thanks to pilates, but when I'm struggling... old habits die hard :)
Oh gosh yes, me too - my legs want to do it all! I couldn't have said it better myself - old habits die hard. Keep fighting the good fight :)
Andrea, I sincerely appreciate your teaching. Where can I purchase one of the small cushions to help with my teaser?
Hi Shari - thanks so much for watching and for your kind words on my teaching :) I have included the links to the small cushions I use in the description box - here they are as well
The small bolsters I show in the video:
Round Roll amzn.to/2SnBN8s
D-roll that I use myself amzn.to/36uZS5o
These really help with the Teaser. Keep up the good work and thanks so much for reaching out to connect here with us. xo