Kimberley: Welcome to the Pilates on Fifth ultimatepilatesworkouts.com video podcast. I am Kimberley.

Katherine: And I am Katherine.

Kimberley: Now we have lots of full-length workouts on ultimatepilatesworkouts.com. So, make sure you check those out. Alright, we are going to do half swan using the foam roller. Now you want to lie prone and your hands will start on the roller now because we are just doing a half swan the hand position isn’t as important as the full swan but you want it maybe more under the wrists than you do under the hands, so that you get a little range of motion.

The legs are squeezing together and adducted energy in those legs and go ahead and pull the belly button up to the front spine before you start. Inhale, pull the shoulders away from the ear so that roller rolls towards you slightly. Exhale, lift the head and shoulders up keeping the bottom rib down, inhale to stay feeling the link and exhale close the ribs and float down again inhale exhale coming up, yes, inhale to stay and look at that neck placement and floating down and let’s just do one more and show it incorrect with point of placement inhale and exhale.

So, you wouldn’t want to see someone pushing into the roller and make sure you haven’t see so much with the neck crunching. You want to use the roller to press down on activate us, let’s lengthen the neck and coming on down. Thank you and you can do nice little back stretch when you are finished and that is half swan using the foam roller. If you would like more information on our New York studio, Pilates on Fifth, our teacher training program, the Pilates Academy International, or any of our products please log onto pilatesonfifth.com or ultimatepilatesworkouts.com, which has full-length workouts and products as well. Thank you.

Katherine: Thank you.