I am not sure how much you know about pilates but when I started I knew nothing.
I showed up to my mat certification without ever taking a class.
I read a bunch of books and learnt all the theory. I tried to apply the knowledge but I didn’t know how to apply it.
So ask yourself. What do you know about pilates?
Are you a beginner?
Have you just taken classes?
Have you read books?
Do you know that Joseph Pilates is the creator of pilates and he called it contrology. Pilates was a name his method was called after he passed away.
So how did things evolve and what brought you here?
My injuries brought me to pilates.
A conversation with a top physiotherapist from the states while on the professional beach volleyball tour is what drew me to pilates.
She mentioned that most don’t know where their pelvis is in space.
Pilates has a big focus on the powerhouse and the pelvis is of utmost importance.
Where it is in space and in what position is one of the most important things to know when you are doing pilates.
There are different tilts in the pelvis. An anterior, posterior and neutral tilt. There is also rotation and lateral flexion.
You use all these movements but you do not want to be stuck in one. To have mobility in all directions is key.
So if you end up stuck in one, you will want to know how to “unstuck” yourself. I know that word is made up, but you get my drift.
Rather than talking about becoming unglued let’s just talk about the basic positions. Then we can talk about each one in different blogs with the benefits and deviations to watch out for. This is key. If you don’t know your own posture then you can’t possible change it if it’s causing you pain or immobility. Once you know your posture or deviations then you can search for the optimal positions and the optimal exercises to focus on. If you ever get to the point you have ideal posture, then you can freely enjoy all exercises and build strength upon your ideal plubline. That’s the ultimate goal. Posture then posture with strength.
So let’s name the positions and then move onto new blogs
The numero uno position would be
SUPINE
Simply put, you are laying on your back.
In Pilates the basic standard position is laying on your back, knees bent, feet sit bone width apart, arms down by your sides, palms facing downwards
PRONE
This would be the opposite position laying on your stomach.
In an ideal world, you would be laying on your stomach with your hands under your forehead, fingers laying on top of each other, elbows bent out to the side, legs straight and together
SIDE LYING (RIGHT OR LEFT)
In this position you would be laying on your side.
Your hips are stacked as well as your legs. Shoulders should also be stacked on top of each other and your head is line with you spine. In an ideal world your bottom arm is fully extended above your head which you end up resting your head on your bicep, The top arm would have your elbow bent at a 90 degree angle with palm facing down by your xiphoid prcoess and your fingers pointed in the direction towards your head
SITTING POSITON
Sitting upright is the basic position
Legs are straight out in front of you, hip bone width apart, in a neurtal spine positon and balancing on your sit bones. Head, ribcage pelvis all stacked with your arms down by your sides
KNEELING POSITION
Knees bent, sit bone width apart, hips over top the knees, head and ribcage over top your hips, arms down by the sides
QUADRUPLED OR FOUR POINT KNEELING POSITION
Facing downwards, hands under your shoulders, arms straight, knees bent, under the hips, sitbone width apart, spine in neutral, head in line with the spine
BRIDGING
Many exercises build off this position, the easiest way to explain it is to lay supine an d then lift the hips up off the ground so you are in hip extension
STANDING POSITION
Stand tall, feet parallel, sit bone width apart, head, ribcage stacked over the pelvis, arms are straight down by the sides.
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These positions seem simple enough but as we age some are very hard to get into. You can also start to see where your deviations are in each position and then you can begin to learn which ones are the most benefical for you and have the greatest effect on your powerhouse.
Knowing them is the first step to feeling comfortable when doing pilates. In a class, an instructor may call out a name and the quicker you are to understand what they are asking for the easier it is to get into that position. All movements will start in a certain position and then you will more than likely move from that staring point.
I don’t know about you but when I was in my first class (which was during my course) I was looking around and feeling like a fish out of water. It was awkwardddd. So hopefully this helps you to jump in that fish bowl and begin to swim.
Let’s learn more…..