Colection Contrology Pilates Physical Culture (7 Volumes)
Volume 6: Pedi-Pole and Magic Circle
©Text and images: Esperanza Aparicio Rmero and Javier Pérez Pont
©HakaBooks.com, 2013
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Cover design: Daniel Sierra i Cortijos
Design: Hakabooks.com
Cover photo: José Manuel Ferrater
Exercises photos: José Coronilla Humbert
Colection Contrology Pilates Physical culture ISBN-13: 978-84-15409-89-2
Pedi-Pole and Magic Circle ISBN-13:978-84-15409-96-0
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Contrology Pilates Physical Culture
Volume 6
PEDI-POLE AND
MAGIC CIRCLE
Esperanza Aparicio Romero - Javier Pérez Pont
CONTENTS
A foreword
NOSE BREATHING
Training in special conditions
Weak or sensitive neck
Shoulders, elbows, wrists
Back
Hips
Knees
Ankles
Pregnancy
To Bear in Mind
HYPER-EXTENSION OF THE JOINTS
POSITIONS OF THE FEET
QUALITY/QUANTITY
POSITIVE ATTITUDE / PERSEVERANCE
The Six Basic Principles
CENTRE
CONCENTRATION
CONTROL
PRECISION
BREATHING
FLOW OF MOVEMENT
Key Concepts
“V” FEET POSITION
CENTRAL LINE AND “BOX”
NAVEL TO SPINE: “INWARDS AND UPWARDS”
CHIN TO CHEST
SPINE ARTICULATION VERTEBRA BY VERTEBRA
“C”-CURVE
EXERCISES ON THEPEDI-POLE
INTRODUCTION “PEDI-POLE”
TABLE OF EXERCISES ON THE PEDI-POLE
INTERMEDIATE LEVEL
ADVANCED LEVEL
PEDI-POLE INTERMEDIATE SYSTEM EXERCISES
I – ARM CIRCLES
II – KNEE BENDS
III - CENTERING
IV – CHEST EXPANSION
PEDI-POLE ADVANCED SYSTEM EXERCISES
I – KNEE BENDS ON ONE LEG FRONT-SIDE-BACK
EXERCISES WITH THE MAGIC CIRCLE
INTRODUCTION MAGIC CIRCLE
EXERCISES ON THE MAGIC CIRCLE
SITTING
STANDING WITH THE ARMS
STANDING WITH THE LEGS
ON THE MAT
I – MAGIC CIRCLE SITTING
BETWEEN THE THIGHS
BETWEEN THE SOLES OF THE FEET
II – MAGIC CIRCLE/STANDING/ARMS
IN FRONT OF THE STERNUM
IN FRONT OF THE HIPS
OVER THE HEAD
BEATS UP/DOWN
BEHIND THE BACK
SIDEWAY
III – MAGIC CIRCLE/STANDING/LEGS
SIDEWAY
Progression
FRONT/BACK
IV – MAGIC CIRCLE ON THE MAT
About the Authors
To my dog Lio, who has recalled to me
universal and allegedly human virtues
such as Temperance and Prudence,
as well as values like Loyalty, not to say Love!
Javier Pérez Pont