做瑜伽老师那么久，一直不间断的在练习普拉提和教授普拉提，但是在心中隐隐的感受到一名瑜伽老师可以教hatha，可以教flow，可以教astanga，甚至也可以教下yin，或者hot！ 
但是当我教Pilates时，深深感觉到知识的匮乏！因此无论普拉提多贵我都决定学习他。 
因为在我练习astanga那么久，肌肉线条很轻微，但接触普拉提才一个月，大腿肌肉飞涨，肌肉线条及其完美！人鱼线就更别说了！ 
可以和大家分享这一体式，绝对锻炼大腿肌肉！ 
最好双手前平举，吸气保持这个姿势，呼气进一步下蹲！ 

high lunge 

Warrior I 
Lie on the mat face down.脸朝下躺着 
Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Shoulders should be away from the ears. 
弯曲手肘靠近身体，肩膀一定要在手掌之上，且肩膀远离耳朵。 
The legs are usually together, but it is acceptable to do this exercise with the legs shoulder-width apart. 
一般情况下两腿在一起，但也可以与跨同宽。 
Engage your abdominal muscles, lifting your belly button up away from the mat. The abdominals remain lifted throughout the exercise. 
让整个腹部肌肉有活力，尽可能让肚脐眼远离垫子。在整个练习中一直保持腹部远离垫子
Inhale: Lengthen your spine, sending energy through the top of your head as you press your forearms and hands into the mat to support a long upward arc the upper body. 
吸气，拉长脊背，让头顶心上提，用双手的支撑去提高上半身。 
The elbows are close to the body, the head stays in line with the spine, and the hips stay on the mat. 
手肘靠近身体，头和脊柱一条直线，臀部不离开垫子。 
Protect your lower back by sending your tail bone down toward the mat. 
保护你的下背部，当尾骨靠向地面时。 
Exhale: Keep your abdominals lifted as you release the arc, lengthening your spine as your torso returns to the mat in a sequential way: low-belly, mid-belly, low-ribs and so on. 
呼气，还原。。。。。 
Repeat Swan 3 to 5 times 

2014-4-9 
Lie on your back and extend your legs straight up toward the ceiling. Rotate the legs out slightly, keeping the heels together and inner legs pulled in the center line, in Pilates stance. 
背部躺于垫子上，脚抬90度，脚趾指向天花板。两脚并拢准备。 
Place your hands behind your head, keeping the elbows and wide and chest open. 
双手放于后脑勺处，两臂打开，打开胸腔。 
Inhale and on the exhale, pull your abdominals down to the floor. Allow that motion to press your lower back into the floor as your curl your upper torso up off the floor. You will maintain this core strength torso position throughout the exercise. 
当你呼吸抬离上半身时，尽可能下背部靠垫子，感受你的核心力量。 
Modify this exercise by leaving your head down. This is a good way to work up to this challenging exercise. If you leave your head down you can have your arms stretched out along your sides, palms down. Keep the chest open. You may also want to try placing your hands under your hips. This helps relieve a lot of pressure on the lower back. 
也可以上半身躺在垫子上，抬离双手，掌心朝下，手臂伸直放于身体两侧。胸腔打开，保持双腿抬起90度，指向天花板。 
Inhale: Keeping abdominals pulled in and the back pressed to mat, lengthen your legs out of your hips as you lower them. 
吸气，腹部内收，背靠垫子，当你降低双腿时，拉长两腿。 
Go only as far as your can maintain control and good alignment. Do not let your back pop up off the mat. Use your upper abs. to maintain the lift of the chest. Don't try to hold your self up by pulling on your head and neck with the elbows and hands(a common temptation)! 
千万不要用头和肩膀的力量抬起双腿，一定要腹部内收。 
Exhale: With control deepen the abs. even more as you return the legs upright. 
呼气，还原到双腿垂直于身体。 
Repeat the exercise 6 - 8 times. 

Protect your back! This is a challenging exercise to do correctly. Try working up to it by leaving your head down, and whatever you do, do not let the lower back peel up off the mat as you lower your legs - use your powerhouse and keep those abs. pulled in. 

Breathe. Your abs. are pulled in and working hard, so this is a good opportunity to practice breathing deeply into your back and sides. 

一周练习三次，一个月就是这效果。灰常有效，刚开始练习的不需要抬头。 

1.Sit up tall on your sit bones.坐骨坐正 

2.Bring your feet in toward your body, knees open, feet together. Put your arms to the inside of the legs and grasp your ankles.两脚打开靠近身体，双手抓住脚腕。 
3.Make sure your shoulders stay dropped as the spine extends long up through the trunk and the head reaches for the sky. 
确认好你的肩膀远离你的耳朵，脊背挺直，头朝向天空。 
4.Pull in the abdominals, paying special attention to lifting the lower abs. 
腹部内收，把注意力放在下腹部。 
5.Extend one leg, stabilize, extend the second leg. 
伸直一只脚，然后伸直另一只脚。 
You may rock back behind your sit bones, but don't go so far that you settle onto your tail bone. 
尽量坐骨受力而不是尾骨。 
BALANCE and hold for a count of 5. 

With control, fold one leg in, then the next. 

Check you posture and repeat the exercise 3 - 4 times. 



Tips: 

Modify for tight hamstrings: The legs can be slightly bent with the hands behind the thighs. 
Work your way up to the full balance by extending one leg, bringing it down, and then extending the other. 
Be sure to keep the shoulders connected in the back the whole time. 
Think of yourself as radiating out from a strong core. Your legs, spine and arms extend infinitely in both directions. 
Use Open Leg Balance as a preparation for Open Leg Rocker or try open leg balance with an exercise circle 
What You Need An exercise mat 

在系统培训了之后，我发现普拉提原来不是局部锻炼，是全身锻炼。普拉提完全可以不结合瑜伽也可以上的很流畅。 

半个月没好好练习，肌肉真心难练！需要食物配合吗？