{"id":6016,"date":"2017-04-12T12:31:59","date_gmt":"2017-04-12T10:31:59","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=6016\/"},"modified":"2017-04-12T14:14:42","modified_gmt":"2017-04-12T12:14:42","slug":"keep-mind-pilates-keep-body-toned-try-swan-preparation","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-mind-pilates-keep-body-toned-try-swan-preparation\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned and try\u2026..swan preparation"},"content":{"rendered":"<p>Exercise of the week!<\/p>\n<p>Have you ever dreamed<!--more--> about starring at Swan Lake? In order to do this, you have to work hard\u2026 so\u2026Swan Preparation.<\/p>\n<p>Starting Position<br \/>\nProne position on the mat, arms bent, elbows\u00a0close to your side,\u00a0head aligned with torso and legs extended,\u00a0hip width apart.<\/p>\n<p class=\"s3\" style=\"margin: 0cm; margin-bottom: .0001pt; line-height: 16.2pt;\"><span class=\"s4\">Execution<\/span><\/p>\n<p class=\"s3\" style=\"margin: 0cm; margin-bottom: .0001pt; line-height: 16.2pt; text-align: start;\"><span style=\"background-color: rgba(255, 255, 255, 0);\"><span class=\"s4\">Inhale and during exhalation\u00a0lift your head off the mat\u00a0rising\u00a0up from your upper back. Palms and forearms remain on the mat. Inhale ant\u00a0return to starting position.<\/span><\/span><\/p>\n<p class=\"s3\" style=\"margin: 0cm; margin-bottom: .0001pt; line-height: 16.2pt; text-align: start;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-6017 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/04\/swan-1.jpg\" alt=\"\" width=\"553\" height=\"468\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/04\/swan-1.jpg 553w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/04\/swan-1-300x254.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/04\/swan-1-200x169.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/04\/swan-1-400x339.jpg 400w\" sizes=\"(max-width: 553px) 100vw, 553px\" \/><\/p>\n<p class=\"s3\" style=\"margin: 0cm; margin-bottom: .0001pt; line-height: 16.2pt; text-align: start;\">Remember:<\/p>\n<ul>\n<li>Shoulders down<\/li>\n<li>Chest boosted<\/li>\n<li>PH in and up<\/li>\n<li>Elbows pressing on the floor<\/li>\n<li>Feel your shoulder blades\u00a0sliding towards the pelvis<\/li>\n<li>Head aligned with your spine<\/li>\n<li>Send\u00a0your tailbone onto the mat<\/li>\n<\/ul>\n<p>Purpose:<\/p>\n<p>\u2013\u00a0Dorsal muscles\u00a0strengthening<\/p>\n<p>\u2013\u00a0Spine mobility<\/p>\n<p>\u2013\u00a0Elongation through extension<\/p>\n<p>\u2013\u00a0Flexibility<\/p>\n<p>This exercise will help you to become a \u201cswan\u201d! After that\u2026..you can claim the leading part!<\/p>\n<p>Good luck!<\/p>\n<p>Ioanna Tsaroucha,\u00a0Pilates Instructor, AthensTrainers\u00ae\u00a0Associate<\/p>\n<p><img decoding=\"async\" class=\"wp-image-5309 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-200x199.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha.jpg 235w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise of the week! Have you ever dreamed<\/p>\n","protected":false},"author":1,"featured_media":6018,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[61,12,22,958,957],"class_list":["post-6016","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers-ultimate-pilates-system","tag-athenstrainers","tag-pilates","tag-pilates-swan","tag-swan"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keep your mind on Pilates. 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