Guide to Teaser 1

Chances are, if you have ever taken a Pilates class, your instructor has cued you to do some variation of the Teaser. Love it or hate it, it is a versatile, challenging movement/pose that offers many physical benefits and is built upon in intermediate and advanced classes. We choose to love the Teaser because it strengthens the core, hip flexors and knee extensors, and helps to develop balance, coordination and control.  We will walk you through The Teaser 1 step-by-step and offer some helpful tips to common mistakes. If that is too much of a challenge (it’s hard stuff!), below that are modifications to help prepare you and build strength and control.

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Step-by-Step Guide to Teaser 1

  • Lie supine on your mat with legs in table top position (both knees bent at a 90 degree angle), arms reaching over head along the ears
    • Option to start with straight legs, feet pointing straight towards the ceiling for more of a challenge
  • (exhale) Slightly tuck the chin to the chest, simultaneously reach the arms up to the ceiling rolling the torso off the mat then toward and straighten the knees so the legs are straight and at a 45 degree angle. Your upper body and lower body will be in a “V” position
  • (inhale) Slow and controlled, roll the upper body down to the mat with arms reaching over head, keeping the legs straight
  • (exhale) Roll the upper body back up, arms reaching towards feet, legs straight

Complete 5-10 reps

  • (inhale) Roll the upper body down to the mat with arms reaching over head, bend knees back to table top, to starting position

 

Tips to Find Your Form + Address Common Mistakes

 *See rounded shoulders and upper back here.

*See rounded shoulders and upper back here.

  • Keep core engaged drawing belly button towards spine, feeling nearly equal effort in abdominals and back muscles
  • Aim to keep a neutral curve in the low back, may feel slightly flexed when in the “V” position
  • Balance your weight between sit bones and tailbone
  • Be careful not to round the shoulders and upper back. Keep chest open, shoulders away from the ears, shoulder blades in and down back in back pockets, and release neck of tension
  • Move slowly, with control – using momentum to swing up makes it easier and does not target those core muscles the pose is meant to engage!

 

Teaser Preparation

Single Leg (3-6 reps on each side)

  • Lie supine on your mat with both knees bent, feet planted flat on the floor, arms reaching over head along the ears
  • Straighten one leg, lifting to about 45 degrees, keeping thighs parallel, toes pointed
  • (exhale) Slightly tuck the chin to the chest, reach the arms to the ceiling then toward the straight leg, rolling the back off the mat until you are sitting up to a “V” position (or as far up as you can while staying in control), keeping one foot on the mat
  • (inhale) Slow and controlled, roll the upper body down to starting position
  • (exhale) Switch legs and repeat on other side

Bent Knees (5-10 reps)

  • Lie supine on your mat with legs in table top position (both knees bent at a 90 degree angle), arms reaching over head along the ears
  • (exhale) Slightly tuck the chin to the chest, reach the arms up to the ceiling then toward the feet, rolling the back off the mat until you are sitting up to a “V” position (or as far up as you can while staying in control), keeping knees bent
  • (inhale) Slow and controlled, roll the upper body down to starting position