Procedure for Side Over Pilate exercise:
Exhale:Rest one side of the pelvis on the barrel. Place the bottom foot on the first rung of the ladder. Hook the top foot under the top rung with the hip externally rotaed and the bent knee facing upward. Place the hands behind the head, creating a diagonal line from the suporting lower foot to the head.
Inhale: Lower the trunk over the barrel, maintaining correct alignment of the head with the spine.
Exhale: Reach further out to the side, creating a big arc, before returning to the starting position.