POLESTAR PILATES (2024-2025) EXAM
movement integration
The movement of the mind is reflected in the body and the
movement of the body is reflected in the mind. To move is to
develop the strength of the dynamic relationship between the
mind, body, and the living synergy of one's environment. -
Dawn Strom
dart exercise
To strengthen the back extensor muscles, shoulder blades, and
deep neck flexors. Lie on your front. Arms down at your side,
palms facing up, neck is long. Legs are together, parallel, with
toes softly pointed (see photo). Breathe in through your nose,
and lengthen through the spine. Gently squeeze your inner
thighs together, keeping your feet on the floor, and slowly
raise your upper body. Hold for 10 full breaths. Slowly return
to the floor. Remember to keep your feet on the floor. Stop if
you feel any discomfort in your low back
book opening
Book openings:- Start Position
, POLESTAR PILATES (2024-2025) EXAM
Lie on your side with your head on a pillow, and knees and
hips at about 45 degrees from straight.
Place a tennis ball between your knees, and stack each joint
directly over the other, (ankles, knees, hips and shoulders).
Don't let your waist sink to the ground.
Book openings:- Action
Breathe in and lengthen through the spine.
Zip and hollow strongly, and breathe out.
Apply the scapular anchor, and (breathing in), lift the upper
arm up and over behind your back. Do not force it. Follow
your hand with your eyes. Concentrate on keeping the pelvis
and lower legs absoultely still.
Breathe out as you bring the arm back around to its start
position.
spine stretch
Start Position: Sitting tall through spine, straighten legs on
Mat shoulder distance apart, feet flexed. Arms reach forward,
parallel to the Mat with palms facing down.Movement:
Exhale as you roll forward through the spine, drawing the
abdominals in, and keeping the arms parallel to the Mat.
Inhale as you roll up, stacking the spine to return to start
position.
, POLESTAR PILATES (2024-2025) EXAM
quadruped
Kneel with both knees and both hands flat on the floor
(Starting Position). Simultaneously raise one arm and the
opposing leg to the horizontally outstretched position and hold
for the desired time period (Finishing Position). Return back
to the starting position and repeat with the opposing arm and
leg.
leg pull front
Lie on your front, place your hands under your shoulders, and
toes on the mat. Nose to the mat, scoop your abdominals off
the mat. Work your glutes and lengthen your legs away.
Action for Leg Pull Front Support Preparation.
Roll your shoulder blades strongly away from your ears, and
exhale as you push the mat away from you. Breathe normally
and hold for 10 seconds* Exhale to lower.
standing roll down
Stand tall against a wall.
Leaving your body on the wall, walk your feet 6 to 10 inches
away from the wall.
movement integration
The movement of the mind is reflected in the body and the
movement of the body is reflected in the mind. To move is to
develop the strength of the dynamic relationship between the
mind, body, and the living synergy of one's environment. -
Dawn Strom
dart exercise
To strengthen the back extensor muscles, shoulder blades, and
deep neck flexors. Lie on your front. Arms down at your side,
palms facing up, neck is long. Legs are together, parallel, with
toes softly pointed (see photo). Breathe in through your nose,
and lengthen through the spine. Gently squeeze your inner
thighs together, keeping your feet on the floor, and slowly
raise your upper body. Hold for 10 full breaths. Slowly return
to the floor. Remember to keep your feet on the floor. Stop if
you feel any discomfort in your low back
book opening
Book openings:- Start Position
, POLESTAR PILATES (2024-2025) EXAM
Lie on your side with your head on a pillow, and knees and
hips at about 45 degrees from straight.
Place a tennis ball between your knees, and stack each joint
directly over the other, (ankles, knees, hips and shoulders).
Don't let your waist sink to the ground.
Book openings:- Action
Breathe in and lengthen through the spine.
Zip and hollow strongly, and breathe out.
Apply the scapular anchor, and (breathing in), lift the upper
arm up and over behind your back. Do not force it. Follow
your hand with your eyes. Concentrate on keeping the pelvis
and lower legs absoultely still.
Breathe out as you bring the arm back around to its start
position.
spine stretch
Start Position: Sitting tall through spine, straighten legs on
Mat shoulder distance apart, feet flexed. Arms reach forward,
parallel to the Mat with palms facing down.Movement:
Exhale as you roll forward through the spine, drawing the
abdominals in, and keeping the arms parallel to the Mat.
Inhale as you roll up, stacking the spine to return to start
position.
, POLESTAR PILATES (2024-2025) EXAM
quadruped
Kneel with both knees and both hands flat on the floor
(Starting Position). Simultaneously raise one arm and the
opposing leg to the horizontally outstretched position and hold
for the desired time period (Finishing Position). Return back
to the starting position and repeat with the opposing arm and
leg.
leg pull front
Lie on your front, place your hands under your shoulders, and
toes on the mat. Nose to the mat, scoop your abdominals off
the mat. Work your glutes and lengthen your legs away.
Action for Leg Pull Front Support Preparation.
Roll your shoulder blades strongly away from your ears, and
exhale as you push the mat away from you. Breathe normally
and hold for 10 seconds* Exhale to lower.
standing roll down
Stand tall against a wall.
Leaving your body on the wall, walk your feet 6 to 10 inches
away from the wall.
