Balanced Body The Contrology Manual Del Usuario página 19

THE ELEPHANT, SKILL LEVEL: FOUNDATION
Reps: 8-10
Apparatus Set-Up: Reformer
Foot bar: Up Shoulder Block: In place. Springs: 2
Insert mat and caster cover pad: Removed
Additional Equipment Recommended: None
Precautions: Hip issues, Inversion Issues, Low Blood Pressure
Starting Position
» Place the hands on the footbar thumbs and forefingers on the
same side of the bar. (Caution - Do not pull up on the bar).
» Carefully step onto the reformer and place the heels in front of the
shoulder blocks. Allow them to settle into the carriage recesses
» Bring the back into an even C-Curve or round back position
» Stretch the feet long and lift the toes
Focus
» Strengthen and stabilize the center
» Work the hip
» Stretch the back of the body
Movement Sequence
» Stabilize the upper body into the footbar
» Carefully press the carriage out about three inches from the hip
without changing the spine position
» Pull the center in and up, lengthen through the heels and
return the carriage home
Variation:
» More petite students may have to bring the heels forward on the
carriage to obtain the correct position
» Advanced variation - bring one leg to the back
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