Bent Knee Opening | Mat Pilates in 3D
Open the selected knee a little outwards from the hip; let the foot roll slightly while maintaining mat contact.
Preparation
Lie on your back with both knees bent, feet hip-width apart and arms beside you. The side selector identifies the moving knee.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your back with both knees bent, feet hip-width apart and arms beside you. The side selector identifies the moving knee.
Breathing example: Breathe comfortably
2. Movement
Open the selected knee a little outwards from the hip; let the foot roll slightly while maintaining mat contact.
Breathing example: Inhale
3. Observe
Keep the other knee and pelvis still. The knee does not need to approach the floor.
Breathing example: Keep breathing
4. Complete the cycle
Bring the foot flat and return the knee to face forwards.
Breathing example: Exhale
Observation points
Keep the other knee and pelvis still. The knee does not need to approach the floor.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.