Single Straight Leg Stretch · No Pulses | Mat Pilates in 3D
Lower the right leg as the left leg rises. Release and change the hand support while keeping the trunk steady.
Preparation
Lie supine with the chest slightly lifted, the right leg high and the left leg on an upward diagonal. Rest the hands above the higher knee.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Right leg high
Lie supine with the chest slightly lifted, the right leg high and the left leg on an upward diagonal. Rest the hands above the higher knee.
Breathing example: Breathe comfortably
2. Switch to the left
Lower the right leg as the left leg rises. Release and change the hand support while keeping the trunk steady.
Breathing example: Exhale
3. Observe support
Rest the hands above the left knee and observe the position of the pelvis and chest. Avoid pulling the leg forcefully.
Breathing example: Inhale
4. Switch to the right
Exchange the legs and hands slowly to return to the starting position. This version omits the additional pulling pulses.
Breathing example: Exhale
Observation points
Rest the hands above the left knee and observe the position of the pelvis and chest. Avoid pulling the leg forcefully.
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.