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Poses to Go

Cal-A-Vie helps students develop a mat series that they can take home with them. Creating a repertoire in a specific sequential order that persistently challenges and consistently encourages a deeper practice allows the work to continue long after the retreat has concluded. At Cal-a-Vie the mat Pilates classes are structured to follow the "classic" teaching of Joseph Pilates. While at the resort the series will evolve in order to constantly increase the intensity and provide a challenging experience. Below is a basic mat format (50 minute class) from the resort that can be taken home or on the road. This particular progression and exercise order emphasizes concentration, centering, control, precision, breathing and flow.

- Hundred

- Roll Up

- One Leg Circle

- Rolling Like a Ball

- Single Leg Stretch

- Double Leg Stretch

- Scissors

- Criss-Cross (optional)

- Spine Stretch Forward

- Open Rocker Prep/Balance

- Corkscrew (optional)

- Saw

- Side Leg Series (Front/Back, Up/Down, Pass, Circles, Inner thigh Up/Down & Circles)

- Beats on Belly for transition from one side to the other for Side Series

- Mermaid

- Seal

- Push Ups (optional)

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