Keep in mind, when your making these adjustments in your body, they don't feel correct. Read that again! THEY DON'T FEEL CORRECT. As long as you are not in terrible pain, you are fine! Oftentimes, we need to get over the feeling of the "feeling". Use your eyes to check your body! This is a very important part of Pilates! WATCH YOUR BODY! (I know this is daunting for some, just remember you are beautiful and loved! Leave your judgement about yourself out of the equation!) It's part of your workout to learn to see your body! Ok, are we against the wall yet?  

Lower back is flat. Feet are in parallel far enough in front of you. Knees are a little bent. Now, you might feel a little rounded forward. Lift your sternum bone (it's the bone on your chest, in between your ribcage) and look at a point in front of you. Do not worry about your shoulders or head touching the wall. In fact, the shouldn't touch. I now that sounds, and feels, counter intuitive, it's not! Even super advanced Pilates people don't put their heads against the wall. This should be work to hold this position, and, a little uncomfortable. Just breathe. Feel your breath expand your muscles. Actively use your breath to lengthen your muscles into the position. So every time you breathe, your engaging your muscles to do the work. This should help this position feel less uncomfortable. Great! Are we ready to do the "up and forward" part of the exercise??? (I know, Pilates is a lot of work!)

Walking off The Wall. Put your hands on the wall, physically. Touch the wall with your hands and keep them against the wall. Slowly walk your feet backwards to the wall. Keep watching your stance. Make sure it doesn't change. As you are walking back, your torso will slide up the wall. Try to keep your lower back against the wall. It will not completely stay on, and that's fine. Just don't let your back arch. Walk all the way back until for heels meet the wall. For some, your heels may be about half and inch off the wall, particularly if you are very sway back. (Sway back is someone who has a very large arch in their lower spine.) In this position, hands are still on the wall, lower back is as close as possible, and sternum bone and forehead are lifted, you should feel like "the leaning Tower of Pisa". THIS, is your Up and Forward moment!!! AAAAHHHHHH!!! Now, let your hands fall at your sides. Use your stomach, or "powerhouse" to hold you in and up, and now walk away from the wall. TaDa!!! You did it! Now, practice it daily! It will take a few times before it feels more natural, and not so mechanical.

Try it out for yourself, and share your results! I'd love to hear how it works for you!

Love, Light and Blessings,

Julia