Saw · Single-Side Observation
Mat Pilates how-to and muscles worked in 3D
Turn the chest towards the selected side while keeping the pelvis and legs facing forwards.
Preparation
Sit with the legs long and apart and the arms open at shoulder height. The side selector identifies the direction of chest rotation.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Sit tall
Sit with the legs long and apart and the arms open at shoulder height. The side selector identifies the direction of chest rotation.
Breathing example: Inhale
2. Rotate
Turn the chest towards the selected side while keeping the pelvis and legs facing forwards.
Breathing example: Inhale
3. Reach across
Reach the opposite arm towards the selected-side foot and the other arm backwards. The hand does not need to touch the foot.
Breathing example: Exhale
4. Upright, then centre
Bring the trunk upright before returning the chest and arms to centre. This model observes one side at a time and omits extra forward pulses.
Breathing example: Inhale
Observation points
Reach the opposite arm towards the selected-side foot and the other arm backwards. The hand does not need to touch the foot.
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 Saw · Single-Side Observation. 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.