Mat Pilates: Prayer Stretch

Mat Repertoire

Warm Down:

Prayer Stretch

Alternate Names

Child’s Pose, Shell Stretch, Balasana

Derived From

Yoga Balasana Pose

Primary Element

Warm Down

Why for Primary?

To relax and create length in the back muscles, and allow gravity to bring the body deeper into the position by drawing the ischial tuberosities or sit bones closer to the heels and the forehead closer to the Mat.

Secondary Element

Mobility

Why for Secondary?

To create and develop mobility in spinal flexion, as well as at the Sacroiliac Joint through the pelvis tucking, hip flexion as well and knee flexion and ankle plantar flexion.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

6-8 breath counts

Plane of Motion

Sagittal

Targeted Muscles

Spinal extensors primarily

  • Erector spinae – spinalis, longissimus, iliocostalis
  • Semispinalis
  • Deep posterior muscle group – interspinales, intertransversales, rotatores, multifidus

Warnings

Not suitable for some spinal, hip, or knee pathologies, or if the client is unable to work in a pain free range of motion during the exercise. 

If a client is unable to kneel or be in the degree of knee flexion required for this stretch then Cat Stretch (kneeling or standing) may be an alternative.

Execution

Kneel on the Mat with the knees at hip or shoulder width apart, heels connected, sitting back onto the heels with the torso flexed over thighs. Forehead resting on Mat arms extended and relaxed.

Hold the position and use exhale to release back extensors. Gently press palms or fingertips into the floor to assist with tailbone to heel connection.

Observations

Do a body scan of the client taking note of the following points

  • Pelvis
    • Are the hip bones even horizontally or is the client hitching, leaning towards or biasing one side?
    • Is the pelvis tucked posterior?
    • Note that it does not matter if the pelvis isn’t touching the heels, the idea is to move towards that position.
  • Legs
    • Are the legs slightly apart in hip abduction allowing for a more neutral extension in the spine and space for the torso/belly to relax?
  • Feet
    • Are the feet softly plantar flexed with the tops of the feet on the Mat?
  • Head
    • Is the forehead resting on the Mat? Note that it does not matter if the forehead isn’t touching the Mat the idea is to move towards that position so use a slightly deflated Pilates ball or cushion under the forehead for support if required.

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • The aim is to keep the pelvis tucked under or posterior to help stretch the back muscles
  • Say the client’s name when you’re about to interact with them
  • Exhale and lengthen the coccyx (tailbone) towards the heels 

 

Visual

  • Imagine the spine gently drawing in one direction and the arms in the other direction 
  • Imagine hands pressing gently onto the lumbar spine to draw the coccyx (tailbone) towards the heels
  • Imagine gravity helping to draw you down and deeper into the position
  • You may demonstrate a part of the movement as a visual representation for the client to see using your arms in the air

 

Kinaesthetic

  • Feel the parts of the body in contact with the Mat pressing downwards, allowing gravity to draw you deeper into the stretch

Modifications and Variations

Regress the exercise by

  • Lying supine on the Mat and drawing the knees into the chest gently rocking side to side
  • Propping the forehead up with a slightly deflated Pilates ball or cushion
  • Propping the forearms up on a bench or seat so the torso is on more of a 45-degree angle
  • Working on Warm Down: Cat Stretch if more comfortable for spinal, hip or knee issues or injuries

 

Progress the exercise by

  • Pressing gently with the hands (as an Instructor) on the lumbar spine or back of the pelvis to assist in deepening the stretch. Note always seek the client’s permission first
  • Working towards Warm Down: Cat Stretch

Series and Transitions

This exercise is part of the Warm Down series which includes a range of other exercises in the fundamental and progressive repertoire. The Warm Down series can also be found in the Reformer, Wunda Chair, Cadillac and Barrel repertoire.

Transition to Warm Down: Cat Stretch by lifting the pelvis up off the heels, bringing the body weight forward into the arms into a quadruped or four-point kneeling position.

Inspired Academy follows the order to warm down.

Fundamental repertoire

 

Progressive repertoire