Pilates

2.  Head Nod

Head nod is an extension of the lengthening of the spine that we go for in Pilates. It is an integral part of the many Pilates exercises that articulate the spine in forward bends and rolling exercises.

Begin in the start position.

Inhale to lengthen the spine and tilt the chin down toward the chest. Your head stays on the mat.

Exhale to return to the neutral position

Inhale to tip the head back a little bit

Exhale to return to the neutral position

head nods down. (c)2009,Marguerite Ogle

Head nod is a fundamental Pilates exercise. You can use it as part of your warm up and as a stress reliever throughout your day. Head nod is easy, but it's not just a beginner Pilates exercise. It is the first obvious move (after breath and abdominals) in many of our most advanced exercises.

Because it is so simple, people forget to do head nod properly. But head nod protects the neck and is an essential part of spinal curve in all rolling type of exercises - up, down, and over. You will find that getting exercises started right makes a huge difference.

2.  Head Nods Down

Inhale: Use your breath to enhance a feeling of length in your spine so that the space at back of the neck - just under the base of the skull - opens up, releasing the chin downward.

Feel this as a lengthening and opening move rather than pulling the chin down from the front. Be sure to avoid jamming your chin down.

This is the actual head nod position.

By Marguerite Ogle

Pilates Expert