Colection Contrology Pilates Physical Culture (7 Volumes)
Volume 6: Pedi-Pole and Magic Circle
©Text and images: Esperanza Aparicio Rmero and Javier Pérez Pont

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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