SUPINE POSITION
We lie on the ground with our backs to the ground. The legs are parallel to each other, at the opening of the pelvis. The hips, knees and feet are aligned together. The foot should all be tangential to the ground. We throw our weight on the heel and the metatarsals. The pelvis is in a "neutral position", the spine in a "neutral position", the lower sides - from the back of the chest - touch the ground, the shoulder blades touch the ground and the shoulders are open. Hands outstretched next to the torso.
To strengthen the supine position, we should press hard on the feet, lengthen the torso and pull the abdominal wall. Our head should be straight in the extension of the spine.
- If the shoulders do not touch the ground, we can place a pillow under the head and a towel wrapped under each shoulder.
- In case the trainee has an intense lordosis, we will make sure to raise his legs higher than the ground.
PRONE POSITION
We lie with our belly on the ground. The legs are parallel to each other and to the natural opening of the hips. The pelvis is in a “neutral position”, we let the spine stand on the ground. We place the palms on the forehead with the shoulders relaxed, the elbows open and the shoulder blades back and down in the 'neutral position'. The neck lengthens from the back.
To strengthen the prone position, we pull the sedentary bone inwards and down towards the heels, activating the buttocks and the abdominal wall around the perimeter.
- In case the trainee has overexpansive or valgus knees, instead of the parallel position of the legs we will prefer a slight outward turn of the hips.
- In case the trainee has an intense lordosis or an injury to the lumbar spine, then we will place a folded towel under the navel.
SIDE POSITION
We lie on the ground with the side of the body. The legs are stretched on top of each other, the pelvis in a "neutral position", the spine in a "neutral position". One shoulder above the other and the shoulder blades back to the 'neutral position'. The lower arm is stretched and supports the head and the upper arm in front of the chest, resting without putting the body weight on it. From the ankle to the earlobe the body should form a straight line. If we look at the body from the side, the points that are in the same line are as follows: the ankle, knees, pelvis, shoulders and ear lobe. If we look at the body from the front, we should see a rectangular box (“Pilates box”). The box is formed by the two anterior upper iliac crests of the pelvis and both shoulders.
To strengthen the lateral position, we should activate the abdominal wall and buttocks.
- In case the trainee cannot balance in the lateral position, we ask him to bend his legs.
QUADRUPED POSITION (SUPPORT AT THE FOUR LIMBS)
We come to the ground with the four ends tangent to the mat. The legs are parallel to the pelvis opening, and the hands parallel to the shoulder opening. The pelvis is in a "neutral position", parallel to the ground. The spine in the “neutral position”, retains its natural curves -attention
: it is not flat. The neck lengthens from the back and is located in the extension of the spine. The shoulder blades are back and lower activated, and the shoulders away from the ears.
To strengthen the quadruped position, we should pull the abdominal wall and lengthen the spine. At the same time, the palms push the floor by activating the upper part of the torso. The chest is open, the shoulder blades are open and the sternum is raised between the shoulder blades.
- In case the trainee has a problem with the wrists, we rely on the elbows which we place on a box.
SEATED POSITION
We sit on the ground with our knees bent or stretched, or on a surface such as a box, spine corrector and all small props. The legs are parallel to each other, at the opening of the pelvis. The hip joint, knee and foot are in alignment. The weight of the body is divided between the two sedentary bones and the pelvis is in a “neutral position”. The torso lengthens upwards and the head is in the extension of the spine. In an ideal position, the pelvis, shoulders and ear lobe should be in the same straight line as we look from the side. The arms are stretched out in front of the shoulder extension, parallel to each other and parallel to the ground. The opening of the arms is at the natural distance of the shoulders.
To strengthen the sitting position, we pull the abdominal wall and we lengthen the torso from the pelvis to the top of the head. The shoulder blades are back and down in their natural position, reinforced.
- In case the trainee finds it difficult to sit in the sitting position with the legs bent, we raise the pelvis by placing a block or a box.
STANDING POSITION
In the classic Pilates matwork we do not have exercises from standing position. In modern practice of the method, we use the standing position mainly for exercises in the lower extremities. Nevertheless, it is a basic practice position.
We come to the standing position with our legs parallel to each other. The feet should adhere well to the ground, pouring weight over the entire surface of the foot (heel and metatarsal). The pelvis is in a "neutral position", with the hips above the knees. The pubic bones are in the straight line of the sternum. The torso is raised, the chest is open, the shoulders are back and down and the arms are next to the body. The head is in the extension of the spine. In an ideal alignment and looking at the trainee from the side, the ankle - knees - hips - shoulders and ear lobe should form a straight line.
To strengthen the standing position, we activate the abdominal wall, lengthen the torso and strengthen the buttocks.
