Copyright Stott Pilates
You’ve heard your instructor say it a million times: “Draw your navel to your spine”, “Lengthen through the top of your head”, “Energy through your legs”, “Zip up your abs!”. What does it all really mean? Here are a few tips to take with you to your next Pilates session:
Draw Your Navel to Your Spine
In the Stott Pilates method, we teach two specific positions of the spine and pelvis as a foundation for all exercises: neutral and imprint. If your teacher cues you to draw your navel in, think about finding your imprinted position, which will help you access your oblique muscles more easily. The abdominal oblique muscles help define the waistline, and assist in keeping ideal posture.
Lengthen Through the Top of Your Head
Pretend you’re a puppet, and there is a puppeteer gently pulling your spine more upright with attached strings. Having a greater sense of verticality helps create more space between the vertebrae, and makes it easier to move the spine in all directions. Gravity works against us all day, and hopefully Pilates can help you feel the opposite sensation of growing taller, longer and leaner!
Energy Through Your Legs
Pilates movements encompass the whole body, and create awareness to help us move in the most functional way possible. Whether seated with the legs extended, standing on a reformer, or lying down ready for the Roll-Up, think about activating your leg muscles for support and stability.
Zip Up Your Abs
Imagery often works well in Pilates, and the abdominal “zipper” is no exception. Imagine a zipper starting at your pubic bone, and running up towards the navel. By thinking about pulling that zipper in an upward motion, you can access the deep pelvic floor muscles and the transversus abdominus, which are both important stabilizers for the pelvis and lumbar spine. Think of this cue when you have been standing for a while, or feel fatigued and it will instantly flatten your tummy and make you appear taller!
A great Pilates teacher has a multitude of cues to share with her/his students, and those cues will resonate differently depending on the client. When in doubt, “Zip, Lift, Scoop, Reach, Lengthen” and don’t forget to smile!
