Pilates C-Curve

The C-Curve is one of the most beneficial positions that you can learn in Pilates. This position will help you get the maximum benefit out of you efforts as you do Pilates.

The C curve is the starting position for many of the Pilates moves, especially those that focus on flattening the abdomen and stretching the spine.

Here we are going to tell you how to master this position.

You will want to sit on the floor with knees bent and your feet flat on the floor. Make sure that you have a good position on your sit bones. The sit bones are the bony parts that you feel under you.

You should be in a perched position. Make sure that your feet are far enough away from your hips so that you are able to sit up straight.

Your head should be reaching towards the sky and your shoulders should be relaxed. Put your head behind the knees with your elbows by your side.

Now take a couple of deep breaths while you are in this position. Breathe deeply, down the spine into your pelvic bowl.

(Remember proper breathing techniques.) As you exhale you should feel your ribs closing in in the front. Keeping your shoulders down and leave your chest open.

Inhale again, and as you exhale pull your abdomen in so that they form a deep scoop. Imagine that someone has a string and it is tied to your belly button and they are pulling your belly button up and back towards the very top of the wall behind you.

As your abs deepen in to your spine, make sure that you are keeping your neck long and your shoulders down and relaxed so that the base of your sternum can move towards the top of your pubic bone.

You don’t want you body to collapse. The purpose here is to elongate your back and abdomen. Your shoulders should be over you, just in front of your hips. Your back is formed into a long C shape so that the abdomen is scooped in.

You should be focusing on your navel as your neck curves gracefully as it is an extension of your spine.

It is a good idea to practice the C curve and proper breathing techniques together until you are comfortable doing them together.

Learning how to do the C curve properly is important before you attempt any of the rolling exercises in Pilates.

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