Balanced Body CONTROLOGY CLASSICAL REFORMER Mode D'emploi page 14

TREE, SKILL LEVEL—BEGINNING
ORDER-ADVANCED ORDER
Reps: 3 on each side
Apparatus Set-Up: Springs: 2
Footbar: Down Short Box
May adjust gear bar back for taller individual
Precautions:
Back, neck, hip issues
Skills needed to perform basic exercise:
Part of Beginning Order
Starting Position
» Seated tall on box, hand's width distance from back
edge of box
» One foot fl exed under double foot straps
» Knee of opposite leg to chest, holding back of leg,
elbows out to sides
Focus
» Tall back on box
» Strength and fl exibility of spine
» Multi-directional stretch away from a strong center
» Relaxed breathing
Movement Sequence
» Sitting tall, straighten and bend knee 3 times
» Walk hands up ankle, bring forehead to knee
» Rock back, catching strap with ankle
» Walk hands down leg, rolling low back onto box
» Continue rolling into well
» Extend spine and open chest
» Placing hands on fl oor, pressing into high bridge
Variation:
May do 3 leg circles in each direction. Beginners may simply
bend and straighten knee while fi nding tall back on box,
omitting rocking/roll back.
16
Headpiece: Down