Imprinting, with neutral pelvis

Lie on your back, knees bent, feet standing and notice your pelvis. See if you can find neutral with hip bone and pubic bone on the same plane. Being in neutral pelvis means your low back is not pressed into the mat.

As you become more aware, look to also have the base of your ribcage sink into the mat as if you are imprinting. Think of length in the back of your neck. Chin is neither tucked toward chest nor over extended toward ceiling.

Lying in this position notice your breath. Inhale through your nose. Exhale through your mouth.

As you inhale place your breath into the side of your ribcage. Try breathing into your breastbone and shoulders. Then try again to breath into the side and back of your ribcage.

Continue with the ribcage breathing. This really opens the ribcage and makes all pilates movements flow with "ease and economy."