Combo Prone, Swan
72. Pilates Combo Chair Prone/Supine
- Start laying on your front on the chair, supported under the hips and pelvis, with hands on the pedal, pushed down into the lower position.
- Align the spine in neutral and engage your core, slowly allow the spine to raise up. As the trunk raises up, bring one hand off the pedal and rotate out to the side into swan position, without allowing the front of the pelvis to lift from the chair.
- Return to the start position and repeat.
