ZOA Cat Back | Reformer Pilates in 3D
Send the opposite leg backwards while bringing the rib cage and pelvis closer together.
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Preparation
Support both hands in front and place the selected knee on the cushion. Support the opposite foot behind you and level the pelvis.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Support both hands in front and place the selected knee on the cushion. Support the opposite foot behind you and level the pelvis.
Breathing example: Breathe comfortably
2. Movement
Send the opposite leg backwards while bringing the rib cage and pelvis closer together.
Breathing example: Exhale
3. Observe
Use the supporting knee as a reference for pelvic position.
Breathing example: Keep breathing
4. Complete the cycle
Maintain trunk position as the extended leg returns.
Breathing example: Inhale
Observation points
Use the supporting knee as a reference for pelvic position.
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.