Side-Lying Clam | Mat Pilates in 3D
Keep the feet together while opening the upper knee slowly from the hip.
Preparation
Lie on your side with knees bent and feet stacked. Rest the head on the lower arm and place the upper hand in front of the chest. The selected leg is uppermost.
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 side with knees bent and feet stacked. Rest the head on the lower arm and place the upper hand in front of the chest. The selected leg is uppermost.
Breathing example: Inhale
2. Movement
Keep the feet together while opening the upper knee slowly from the hip.
Breathing example: Exhale
3. Observe
Observe whether the pelvis or chest rolls backwards. Use a comfortable head and shoulder support as taught by your instructor.
Breathing example: Keep breathing
4. Complete the cycle
Lower the upper knee gently to the starting position.
Breathing example: Inhale
Observation points
Observe whether the pelvis or chest rolls backwards. Use a comfortable head and shoulder support as taught by your instructor.
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.