Mermaid · Seated Side Bend
Mat Pilates how-to and muscles worked in 3D
Bend the trunk gently away from the raised arm while keeping the pelvis and legs settled.
Preparation
Sit with one bent leg in front and the other folded to the side. Raise the selected arm and rest the other hand on the thigh on its own side, the side you bend towards. Use a sitting position taught by your instructor.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Sit with one bent leg in front and the other folded to the side. Raise the selected arm and rest the other hand on the thigh on its own side, the side you bend towards. Use a sitting position taught by your instructor.
Breathing example: Inhale
2. Movement
Bend the trunk gently away from the raised arm while keeping the pelvis and legs settled.
Breathing example: Exhale
3. Observe
Observe the two sides of the waist without turning the chest towards the floor. The side selector identifies the raised arm, not the bend direction.
Breathing example: Keep breathing
4. Complete the cycle
Return the chest above the pelvis and lengthen the trunk, keeping the arm raised.
Breathing example: Inhale
Observation points
Observe the two sides of the waist without turning the chest towards the floor. The side selector identifies the raised arm, not the bend direction.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Mermaid · Seated Side Bend. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.