A prone, global back-extension pattern that integrates thoracic extension, glute-ham co-contraction, and scapular organization while the pelvis stays heavy and quiet. Think of it as a cousin to Swan/Dart, skewed toward a long-lever isometric hold rather than a press-up.
Unpacking your torso, spine and lower body.
Preparing for Pilates Teacher Training and Ditching Perfection
Unlocking the language of movement.