The Single Bent Leg Stretch is a classic Pilates poses that really emphasizes some of the best parts about pilates. The attention to breath, movement and alignment are really evident in the stretch. The one thing that students find the hardest in this movement besides the coordination with the breath is the exchange of the legs. Make sure not to just switch but instead lift the bent leg straight to the sky, pause in breath in movement while legs are in an "L" shape and then drop the highest leg as the lower leg bends in.
Single leg stretch is all about learning to move from center. It trains the abdominals to initiate movement, and to support and stabilize the trunk as the arms and legs are in motion. Many people find it especially helpful in targeting the lower abs. There is an element of coordination to this exercise as well.
Single Bent Leg Stretch-
1. Prepare: Lie on your back with your knees bent and your shins parallel to the floor. This is tabletop position for the legs.
2. Inhale.Exhale: Pull your abs in, taking your bellybutton down toward your spine, as you curl your head and shoulders up to the tips of the shoulder blades. As you curl up, your left leg extends at a 45-degree angle.
3.The right leg remains in tabletop position with the right hand grasping the right ankle and the left hand moving to the right knee. You will maintain your upper-body curve throughout the exercise. Be sure to keep your shoulders relaxed and your abdominals deeply scooped. Unless this becomes to much. If it does feel free to rest your head and continue with the movement. When right knee bends in take two exhale pulses.
4. Lift the bent leg straight to the sky, pause in breath in movement while legs are in an "L" shape and then with a 4 count inhale drop the highest leg as the lower leg bends in. Now the left hand is at the left ankle and the right hand at the left knee.
5.2 Exhale pulses. Then exchange with the above instructions. The hand to leg coordination continues with the outside hand of the bent leg going to the ankle and the other hand moving to the inside of the knee.
6. Repeat: Switch legs up to 10 times. Release the exercise if you are finding tension in your shoulders and neck or if your lower back is taking the strain.
