Saw Pilate

1. Starting Position:

   • Sit on your mat with your legs extended in front of you.

   • Spread your legs wider than hip-width apart, keeping your feet flat on the floor.

   • Sit up tall with your spine straight and shoulders relaxed down away from your ears.

   • Extend your arms out to the sides at shoulder height, parallel to the ground.

2. Movement:

   • Inhale deeply to prepare. As you exhale, rotate your torso to the right, reaching your left hand towards your right foot.

   • As you reach, keep your opposite arm extended out to the side, maintaining length in your spine.

   • Imagine an axis running down your spine, allowing your shoulders and hips to stay level as you twist.

3. Stretch and Hold:

   • When you reach towards your foot, hold this position briefly, feeling the stretch along your spine and hamstrings.

   • Ensure your head follows the direction of your reaching arm, maintaining alignment.

4. Return:

   • Inhale and slowly roll back up to the starting position, returning your torso to center.

   • Repeat on the opposite side: rotate to the left, reaching your right hand toward your left foot.

5. Repetitions:

   • Perform 5-8 repetitions on each side, focusing on controlled movements and deep breathing throughout the exercise.

6. Tips:

   • Avoid rounding your back; keep your spine long and tall.

   • If you feel any strain, reduce the distance you reach and focus on alignment.

This exercise is great for improving flexibility, spinal mobility, and core strength.