Pilates · Beginner
Saw
The saw is a seated pilates mat exercise that combines a spinal twist with a forward reach, as if your hand is sawing past your little toe. It stretches the hamstrings and back while it trains rotation. Form matters because the twist should come from your ribs while your hips stay heavy and level.
How to do Saw
- 1Sit tall with your legs straight, a little wider than your hips, and your feet flexed.
- 2Sit on a folded blanket and soften your knees if your lower back rounds.
- 3Reach your arms out to the sides at shoulder height.
- 4Inhale and rotate your upper body to the right, keeping both sit bones heavy on the mat.
- 5Exhale and reach your left hand past the outside of your right little toe as you round forward, while your right arm reaches back behind you.
- 6Inhale and roll back up to sit tall, still turned to the right.
- 7Exhale and return to center, then repeat to the left.
- 8Complete three to five reps on each side.
Common mistakes and how to fix them
The hips shift and one sit bone lifts.
Turn only as far as both sit bones stay down, and press the opposite hip gently into the mat.
The back rounds before the twist.
Sit tall first, twist second, and only then reach forward over your leg.
The back arm drops toward the floor.
Keep the back arm reaching long at about shoulder height, with your shoulder soft.
The knees roll in as you reach.
Keep your kneecaps and toes pointing up toward the ceiling, and bend your knees slightly if your hamstrings pull them in.
Modifications
- Sit on a folded blanket to help you sit tall.
- Bend your knees slightly to ease tight hamstrings.
- Reach toward your shin or knee instead of past your toe.
- Practice the twist on its own, without the forward reach.
Benefits
- Stretches the hamstrings and the back.
- Trains controlled rotation through the spine.
- Practices sitting tall while you rotate.
- Works the obliques as you twist and return.
Breath
Inhale as you sit tall and twist, then exhale as you reach forward. Inhale to roll back up, and exhale to return to center.
Take care
Take care with lower back or hamstring injuries, and twist only as far as feels comfortable. Stop if you feel sharp pain.
Saw questions
What does the pilates saw stretch?
The saw stretches the hamstrings and the muscles of the back. The twist also works the obliques along the sides of your waist.
What if I cannot sit up straight for the saw?
Tight hamstrings often tip the pelvis back. Sit on a folded blanket and bend your knees slightly so you can sit tall on your sit bones.
Is the saw good for beginners?
Many beginner classes include the saw because it is easy to scale. Reach only to your shin or knee, and keep your knees soft until your hamstrings allow more.
