This is the sixth in our series of essential Pilates exercises will give you all the?information and explanation you need to practice at home?for health, wellness and holistic body conditioning.

Anti-ageing, lengthening, full body activation

This essential and delightful exercise is perfect for morning or evening rejuvenation. Although similar to the Down Dog in yoga, the Pilates version emphasises a long position from fingertips to tailbone, rather than releasing into the shoulder joints.

Start with feet hip width apart and hands shoulder width apart, send the pelvis up into an ?A? frame position. Focus on

• Anchoring your heels into the mat
• Lengthening the tailbone high
• Pressing all fingers and palms into the mat evenly
• Wrapping your upper arms outward and spiraling the arm bones back into the shoulder joints
• Drawing the ribs in to support a long, straight spine

The Movement

Either focus on holding and enhancing this position or;

• Pivot in the shoulders and hip joints to a long plank position (See inset)
• Return to the A frame position and reset your focus points

Breathe: IN to pivot into plank, then OUT to return. Use the exhale deeply to initiate the scoop up to return, and maintain control throughout. Keep a controlled pace for 6-10 repetitions.

Modify: Start with holding the position and working on the fine tuning of the ribs in, shoulders spiraling wide, and heels down. If your knees won?t yet straighten, give them time and progress slowly and comfortably. Aim to increase the length of your hamstrings, calves and back extensors gradually over time.

Breathe * Centreing * Control * Concentration * Flow * Precision