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The Mermaid
Prep
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Kneel so
that you are sitting on your left hip, with knees bent and facing
forward (right knee on top of left, right foot on top of left)
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Ready
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Your right hand should hold the right ankle for balance
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Stretch your left arm straight above your shoulder. There should be a straight line between your left hip and left hand
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Pull the powerhouse — abdominals and buttocks — in, and continue to lengthen your entire left side
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Action
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Let your left arm fall over your head, and reach your body toward the right side
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Feel the stretch in your left ribs
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Extend your left arm straight up again
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Pull your lats down. Your neck is long
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Reach your left hand down to the mat, fingers pointing away from you
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Pull your powerhouse into your spine. Lengthen
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Lean to your left and let your elbow bend
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Stretch straight out to the left side, as far as you can without coming off the mat
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Push up from your forearm and use your powerhouse to come back through center, reaching your torso to the right
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Come up unto your knee and sit on your right hip
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Repeat 3 times on each side.
As demonstrated on The Oprah Winfrey Show,
January 27, 2000.
From the book, The Pilates Powerhouse by Mari Winsor.
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