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Rael Isacowitz M.A.

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Good form reinforces good posture and aligns us with gravity

Good form addresses imbalances in the body

Good form instills efficiency in movement and a sense a flow

Good form fortifies the mind/body connection

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Posture

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Load On The Spine

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Pelvic placement

Spinal support

Round shoulder syndrome

Shoulder/elbow/hand alignment

Hip/knee/foot alignment

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Roll down (Couples)

Knee stretch single leg (Mat)

Pelvic curl single leg (Wunda chair single leg)

Semi circle (Avalon chair)

Knee stretch reverse/Single leg (Reformer) 9 © Copyright BASI Pilates 2013

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Hip circles (Mat)

Corkscrew advanced (Avalon step barrel)

Long stretch push up (Wunda chair)

Balance control front push up (Reformer)

Roll up bottom loaded (Cadillac) 11 © Copyright BASI Pilates 2013

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Leg pull back prep (Mat)

Hug a tree roll back (Avalon step barrel)

Rhomboid (Avalon chair)

Long back stretch prep (Reformer)

Hanging back pull up (Cadillac)

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Cat stretch spinal roll (Mat)

Shoulder push single arm (Reformer)

Frog back pumps (Wunda Chair)

Overhead press (Avalon step barrel)

Biceps standing (Avalon chair)

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Single leg press (Wunda Chair/Couple)

Hip extension standing (Avalon Chair)

Standing leg press (Reformer)

Squats single leg (Cadillac)

Squats (Avalon barrel)

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Form and Function

MAT REFORMER WUNDA CHAIR NOTES

Roll down (couples)

Knee stretch single leg

Hip circles

Leg pull back prep

Cat stretch spinal roll

Knee stretch reverse single leg

Balance control front push up

Long back stretch prep

Shoulder push single arm

Standing leg press

Pelvic curl single leg

Long stretch push up

Frog back pumps

Single leg press

Based on the BASI® Block System

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Form and Function

AVALON CHAIR AVALON STEP BARREL

CADILLAC NOTES

Semi circle

Rhomboid

Biceps standing

Hip extension standing

Corkscrew advanced

Hug a tree with roll back

Overhead press

Squats

Roll up bottom loaded

Hanging back/Pull up

Squats/Single leg

Based on the BASI® Block System

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