Mermaid
The Pilates side stretch: seated with the legs folded to one side, one arm sweeps overhead and the trunk bends over the hand on the floor, then the other way.
How to do it
Setup
Seated with both knees bent to one side, one shin in front and the other behind, both sit bones on the floor.
Steps
- Place one hand on the floor beside the hip and sweep the other arm overhead.
- Bend the trunk over the floor hand, reaching long rather than down.
- Come back up through the middle, switch arms and bend the other way.
Common mistakes
Sit bone lifting as you bend: keep both sit bones heavy so the side lengthens. Chest turning toward the floor: bend straight to the side, the ribs open. Collapsing onto the floor hand: the arm supports, the side does the reaching.
Breathing
Exhale into the side bend, inhale coming back up.
