Theo van der Riet

Spinal Articulation is normally introduced into the teaching program after several weeks’ acquaintance with the Block System. It is a section that demands awareness and an already-established sense of full body movement and stabilization.

Joseph Pilates said: “If your spine is inflexible and stiff at 30, you are old; if it is completely flexible at 60, you are young.” Therefore, looking after your spine and keeping it mobile is of paramount importance. We only have one spine, look after it.

Spinal Articulation in the Block System refers to exercises where spinal vertebrae sequentially articulate on one another from the coccyx through the bodies of the spine to the head and from the head back to the coccyx. The degree of spinal articulation naturally depends on the person you working with, the exercise and objective.

The spine can articulate from extension through neutral into flexion and vice versa. It is also good to think that spinal articulation is applicable in some lateral flexion and rotation exercises. The vertebrae still stacks itself on or off one another.  Visualize how one vertebra stacks on the one above or below and when rotating, the spine forms a beautiful spiral line or DNA helix.

Effective spinal articulation demands ultimate muscle control, especially from the muscles deep and close to the vertebral column. Think of it as microscopic muscle control, which in turn promotes good motor control. Muscles like the abdominals will at times act as movers and, especially in extension, at times act as stabilizers.

Rael always says: “Think of your head as a bloated vertebra, it is part of your spine, not a separate entity.” Allow your head to respond to the movement in your spine even when doing spinal articulation.

As an instructor you often see that people can start with good articulation and then there is a section/s where the spine moves like a plank. Never force the spine to flex or extend in these stiff areas, but rather encourage better muscle control in and around that area.

Typically we start a class with a roll down followed by the pelvic curl to warm up – for people with healthy spines. Forward flexion and at times even minimal pelvic tilt (posterior) can be contraindicated for people with a history of spinal injury. So please be cautious when working with the spine. Nevertheless, spinal articulation is desert for the spine! Have fun teaching.

This is the sixth article in a series on the BASI Block System by Theo van der Riet, one of three BASI Pilates® Principal Faculty and owner of Body Intellect Pilates studio in Pretoria, South Africa. The studio is also the headquarters of BASI Pilates South Africa.

Leah Stewart

Anticipation. Expectation. Call it what you will; when preparing for an experience that one has never encountered before, it’s virtually impossible to imagine the sensations and the emotions that will accompany the unknown journey. At 38 weeks pregnant, I feel prepared, physically, emotionally and mentally, for labor. I am not scared or worried. Actually, I am excited that what I have been so diligently preparing for is just around the corner. I think about the moments I will experience during labor, and most importantly the first moments, days and weeks I will experience being a new mother bonding with my new baby.

Right now, my body encounters new sensations and feelings with each passing day, as the baby grows. I wake up most mornings telling my husband, “I think I grew again overnight”. And recently, due to the ever-growing size of my uterus, I began to experience moments during which my diaphragm felt as if it was being pushed up and compressed. At times, depending on how I was sitting or standing, this caused me to feel a bit short of breath. When I reminded myself to be mindful of my posture, to lift up and out when breathing in and to release down when breathing out, I began to feel much more full of air and energy.

Now, the baby is beginning to drop deeper into my pelvis, which means that overall breathing is much more comfortable. But, as a result, a sensation of increasing pressure is beginning to build low in my pelvis. At times it can be uncomfortable and I even find myself waddling around. However, after a good Pilates session I feel lighter and lifted in my own body, which relieves some of that pressure.

Although I am still quite mobile in my movement, I have slowed down a bit. I ease through my Pilates sessions at a slower pace. I have found in these last couple of weeks that I am very drawn to working on the Cadillac and the stability ball. Hip/pelvic circles, spinal articulations, spinal rotations and back extensions are the absolute staples of my daily Pilates practice this late into my pregnancy. There is a releasing quality and a sense of freedom about the exercises I perform on the Cadillac and the ball. To release is absolutely crucial at this time during my pregnancy. If I can release, let go, and have confidence in my body, believing in what it is made to do during my Pilates practice – then why should it not translate over into my birthing experience?

The freedom in movement and belief in body that I have experienced from practicing Pilates during this pregnancy has guided me through a healthy pregnancy. Without the powerful versatility of Pilates, I would not have been able to move my body as desired on the days I felt fatigued or on the days I felt energized. Without Pilates, I would not have had a pregnancy where confidence, connection and belief in my quickly changing body outweighed frustration, doubt and a lack of awareness. Without Pilates, I may not have fully understood the importance of breath and what it will mean to the success of my labor. I feel blessed to have experienced this pregnancy free of back pain, of which I have a history, and fortunate to be able to move my body daily up until the very end. Pilates has been a stronghold that has never faltered.

Now it is just a waiting game. And when this little one decides to make his entrance into the world I am fully prepared to welcome him – body, mind and soul.

Leah Stewart is a member of the BASI Pilates faculty and owner of the LiveLife Pilates studio in Orange County, California. This is the fifth in a series of articles documenting her first pregnancy.

Joleen Watson

Having recently spent a lot of time in doctors’ waiting rooms, I have had the opportunity to read a lot of “health” magazines. The one common thread, the ever-present story line, in every single journal is the ‘importance of exercise’. It is undoubtedly THE most talked-about, researched/ and/or recommended item in the many periodicals, journals and magazines available in your doctor’s office.

And so, we have the logical next question: what type of exercise?

This is where I become overly-enthusiastic, because i KNOW the answer. There is nothing better than Pilates. Research shows that aging alone causes decreased mobility, flexibility and stability. Add to that a variety of modern day ailments – osteoporosis, arthritis, diabetes, heart disease, spinal pathologies, joint restrictions, weight issues and we have a fairly large population. The fact is, this entire population can benefit enormously from Pilates.

Here is where I will personalize my story….

My beautiful mother has Parkinson’s Disease. The neurologist describes her particular symptoms as “hypokinetic rigidity”. Sadly, this disease is progressive, so the prognosis is dismal. She is on medication to control some of the symptoms, but I have been watching her movements deteriorate over the past four years.

With my background in Pilates, I immediately want her on a Reformer.

She is supported; it is safe movement. The footwork is so valuable. She is able to control movement again. The rhythm of foot, ankle, knee and hip is familiar to her. The range of motion is full (because there is nothing wrong with the joints or muscles – just the limited neural pathways from the brain).

The psychological effect on her is magnificent. We go on to hip work. I know this is wonderful for the joints, her circulation and pelvic stability. But, more importantly, she has movement in this range – she feels ‘in control’. The satisfaction is tremendous.

Because of her extreme thoracic kyphosis, she lies on the Cadillac to do some supine arm work. We work on upper and mid-back activation. She feels safe, supported. We talk about the smooth, graceful movement of her arms, coming from the middle of her upper back. We open and lengthen her tight clavicle. Relief is obvious. Prone work is vital, although limited due to a recent compression fracture. She is able to do a modified version of swimming. The cross-patterning is challenging, but she feels a sense of  accomplishment when she does it.

Because of the Parkinson’s, her muscles are overly contracted most of the time. Therefore, stretching is extremely important. The standing lunge on the Reformer is safe, and allows her to stretch hams, hip-flexors and still work on standing postural awareness. We talk about her balance because it is diminished.

Yes, she is very tired at the conclusion of these sessions, which we have three times a week; but she is encouraged, satisfied and stretched. In her world of less movement and less control, she has just “performed” on a piece of equipment, moving gracefully, with rhythm and breath.

How good is that? PILATES – there is nothing better for exercise.

In Pilates, you’ll often gain optimal results from an exercise when you make your movements smaller rather than larger. As with most things in life, “less is more.” That’s right. You read it. In a world where we shop for 45 rolls of toilet paper at a time, drink from coffee cups large enough to fill our gas tanks and eat muffins capable of feeding a family of four . . .

Bigger is not always better.

It is common practice to go to extreme ranges of motion during an exercise because it makes us “feel” like we are working harder. But are we really?  The opposite is most likely true. Next time you have a moment like this ask yourself, “What am I really feeling?”

Understanding where a movement comes from and what muscles should be used to initiate it is the essence of the work of Pilates. At times it can be even more important than the actual movement itself. Exercises where there is very little or even no movement can literally produce a brow-full of sweat and a mountain of shaking muscles, which is so much more effective than moving in an exaggerated way, just for the sake of creating motion.

Sometimes the names of exercises can be somewhat misleading and/or deceptive, in that the mind shifts the focus to the particular body part in the name – leg circles or arm circles, just to name a few. The objective of these particular exercises is not to create the biggest circle possible, but instead to be exceptionally steady and solid in the trunk and core, despite the circular action of the limb.

Try shifting your mentality. Instead of wondering if your movement is big enough, evaluate to see if you’re making a connection to your core during the exercise. And if you’re not, the question should then be why not, and what can I do to make one?

One strategy may be to limit your range of motion. Frequently moving your extremities beyond a certain point actually makes it harder to stabilize your core. For example, when your arms move behind your shoulders during an arm circle, the muscles required to stabilize your shoulder girdle and trunk are simply not accessible.  Even worse, other muscles – the dreaded “traps” – are very likely to take over. You may not be feeling any core muscles because they simply can’t engage due to the position you are in. So don’t be afraid to be conservative and employ restraint. It is absolutely okay if you aren’t moving as high, wide or far as the person next to you.

It can be difficult to employ this technique, especially if you have a tendency to hyper-extend your joints (knees, elbows, etc.) as most of us do. However, just because you can move your body to an extreme position, doesn’t necessarily mean that you should. And as with any habit it takes mindful practice to create new muscle memory. Be patient. Give yourself time to work in this different way.  Changes such as these won’t happen overnight, but when they do, they will dramatically transform your posture and the way you move.

Try thinking about creating length and depth throughout your body during your movement. Imagine someone gently pulling on your limb right before you lift or move it. Visualize moving the biggest part of the extremity first. In the case of lifting the leg to your side, rather than thinking of raising your foot off the ground, focus on reaching the thigh bone away from your trunk as you raise the leg instead. These techniques will not only help you to establish the proper range of motion and form for each exercise, but also create a wonderfully deep connection to your core as well.

So remember, the next time you’re in the studio taking a lesson or class, tell yourself: “Go big or go PILATES!”

Angelique Christensen is a BASI certified instructor, working at the Bella Forma Pilates studio in Carlsbad, CA.

The research was designed to look at the benefits of Pilates on abdominal and upper-body endurance, hamstring flexibility, posture and balance. Fifty participants were divided into two groups, the first of which performed about 25 separate Pilates mat exercises for 60 minutes twice a week, for a total of 12 weeks. The second (control) group was asked to maintain their level of activity and not to begin any new exercise program during the 12-week study period.

The surprising findings were that the Pilates participants had grown taller by the end of the study and that middle-aged women in the Pilates group saw an improvement in stress urinary incontinence symptoms! Kloubec is considering a second study to learn more.

Bastyr University, located north of Seattle, Washington, is the largest university for natural health arts and sciences in the U.S.

Read the full article on WeAreCentralPA.com.

Lisa (left,) with Rael (second from right) and BASI friends at the PMA

My interest in Pilates began years ago while dancing at Orange Coast College. To further understand the method and benefits of Pilates, I sought out local Pilates master-teacher Rael Isacowitz, founder of BASI Pilates®. During my initial session with Rael, I knew instantly that I had found something special through Pilates and became a life-long practitioner. Working with Rael was like finding gold in my own backyard.

After two years of Pilates training at On Center Conditioning three times a week, I enrolled in his comprehensive teacher training program. Shortly after, I joined the studio’s team of instructors and had the good fortune to teach with Rael for nearly eight years. In 2006, I embarked on the challenging path to become BASI Faculty. Currently, I teach from my private studio in Costa Mesa, CA and am a committed and passionate member of the BASI Pilates® team.

I have had the honor and privilege to work with Rael on many of his projects, featuring on the cover of his internationally-acclaimed book Pilates, in the ‘Rael Pilates System 17’ & ‘27’ DVD series, (voted best Pilates product for 2006 by Health Magazine,) in the BASI Movement Analysis Workbooks, print advertisements and as an ambassador for the Z+Z Active clothing line.

As a BASI faculty member, I have the opportunity to travel globally, teaching the BASI Comprehensive Teacher Training Course and presenting workshops. While presenting at the prestigious Asian Fitness Education Expo (AFEEX) in 2006, I noticed that workshops (from various fields of fitness) which were taught to music invariably received an overwhelmingly positive response. That inspired me to develop Pilates workshops of my own to music. My goal was to increase the enjoyment of the Pilates work, without diluting the true form of Pilates or sacrificing the intensity and focus of the work. Ultimately, that led to the birth of Rhythm Pilates™.

For over a decade, my passion has been Pilates – learning, teaching and developing unique methods and techniques. Rhythm Pilates™ is a new form of mat Pilates that expands on the traditional method by incorporating more fluid movement into a choreographed workout to a specific set of music. The concept has been welcomed by many professionals in the industry and has created a buzz with Pilates enthusiasts.

Pilates Style Magazine embraced Rhythm Pilates™, running it as their cover feature and lead article in the September-October 2010 edition. The article includes a breakdown of key exercises, their objectives, tips and modifications.

I formally launched Rhythm Pilates™ in 2006. My extensive Pilates work, along with my dance background and yoga and Gyrotronic certifications, allowed me to create distinctive movements and routines. It is a full body workout that produces a deeper awareness, coordinating the principles of Pilates: centering, concentration, control, precision, breath and flow. Rhythm Pilates™ takes static movements and arranges them into a series of routines that require precision and flow for maximum results. The workouts have been designed and choreographed into a sequence that will condition the entire body.

Being committed to Rhythm Pilates™ two or three times a week will transform your physique. The emphasis is to challenge the core muscles – abdominals and back, arms, legs and butt – in addition to gaining the traditional Pilates benefits of strength and flexibility. As Rael often says, “It is not the quantity of movement, but the quality of the movement.” I stay true to that wisdom in the way I teach and perform Pilates.

To learn more about Rhythm Pilates™, you can visit my website at www.rhythmpilates.com and/or www.facebook/RhythmPilates.com, where you’ll find scheduled events, workshops, future teacher trainings and DVD’s. You can also experience a session at www.pilatesanytime. Due to the enthusiasm that I have encountered for Rhythm Pilates, I am currently developing more routines to add to a series and differing levels of practice.

Rhythm Pilates is for everyone, from the the avid student to the seasoned instructor looking for a vibrant workout…ENJOY and have FUN!

Lisa Clayton-Hubbard is a member of the BASI faculty and a popular participant in BASI books, DVDs and advertising material. She teaches from her private studio is Costa Mesa, CA, and is the founder of Rhythm Pilates™.

Carrie Smith

Since the Avalon System first became available, uptake has been complicated by the lack of education. Many studios were reluctant to purchase the apparatus without the knowledge of how to properly use it.

The solution to that dilemma is on its way!

Coming in 2011, as part of the BASI Comprehensive Teacher Training Course, will be Module 13, an additional day of instruction focused on the introduction and usage of the Avalon Chair and  Avalon Step Barrel. This module will be a much-needed addition to the BASI CTTC, not only as additional repertoire training, but also as a means of helping future instructors and studio owner decide which equipment to purchase out of the vast array that is available.

One of the most versatile pieces of apparatus currently available, the Avalon Chair can be utilized for many Cadillac, Reformer and – with the new option of a ladder extension – Ladder Barrel repertoire. Being a modernized version of the original Chair, the Avalon obviously also supports all the original arm exercises, with their additions and variations. No other piece of Pilates apparatus can cover such an immense variety of repertoire; which is a particular advantage when space is at a premium.

The Avalon Step Barrel is the modernized Step Barrel with spring resistance added and a heavenly update to the curve of the barrel.  There is no argument that once you experience the change in shape and dimension of the parabolic curve, you will never  return to the original barrel.  Joseph Pilates, and, more importantly, his clients would have sworn away the “old” curve if they ever had the chance to try the Avalon barrel.  And with the added resistance,  your “helicopter” will never be the same!

For those of you who have long since completed your training and are already certified instructors, not to worry; you will be able to audit module 13 and learn the repertoire along with the students. (That applies to all Pilates professionals; not only BASI graduates.) There will also be additional Avalon workshops. It’s a safe bet that, once the training begins, everyone will want to purchase the Chair or the Avalon Step Barrel … or both. Remember that Balanced Body is offering a 25% discount for 30 days following any Avalon workshop, which is an unbeatable deal!

Module 13 will soon be available at many studios hosting the BASI CTTC Course.  Check the BASI web site for details, as well as for additional workshops.

Carrie Smith is a member of the BASI Pilates faculty and co-owner of the Balanced Bodies studio in Northern Virginia, a host studio for BASI teacher training courses as well as many workshops and continuing education programs.

Ed Botha, Pilates professional and weekend surfer

There are very few methods of body conditioning as suited to surfing as Pilates.

Over the years, many surfers have turned to yoga for flexibility, which would definitely benefit their surfing in the more radical manouveres. Realistically, though, most of us weekend warriors, myself included, spend 80% of our surfing time prone, in the paddling position. So, unless you’ve been invited to join the ASP World Tour, you should think about getting strong and flexible in the prone position. And there’s no better way to do that than with Pilates.

For those of us not conditioned for the sport, surfing can be the catalyst for a variety of injuries, including:

• Neck strain, from trying to paddle while not being able to extend the spine through the thoracic region and thus having to hyper-extend the neck.
• Various shoulder strains, possibly due to lack of shoulder stability and mobility.
• The good old lower back problems, from weak abdominals and lower back muscles which are stressed by the sudden transition from prone to standing on the surfboard.
• Additional strain of the lower back and psoas, due to tight and weak hip flexors which result in sudden flexion of the lumbar spine when stepping the leg through while standing.

Below are a few of the Pilates exercises I use to make my own and my clients’ surfing a safer and easier experience:

Warm up

< Leg changes on the mat

< Chest lift on the Avalon Step-Barrel

< Basic back extension on the mat

< Magic circle adduction and glute stretch on the ladder barrel

Footwork

< Wunda-chair: Focus on single leg

Abdominals

< Bottom lift roll-up bar on the Cadillac

Hipwork

< Avalon arm chair series

Spinal Articulation

< Semi-circle  on the Reformer

Stretches

< Cadillac shoulder stretch prone

< Reformer full lunge

FBI1

< Knee stretch-Flat back

Armwork

< Avalon armchair series (including external and internal rotator cuff)

FBI2

< Frog Back on the Wunda chair

Legwork

< Full lunge on the Wunda Chair

Lateral flexion and rotation

< Butterfly on the Cadillac

Back extension

< Pulling straps 1& 2 on the Reformer

< Swimming on Avalon Armchair

This Pilates workout is sure to get any surfer,  weekend warrior or professional, in tip-top shape for their sport

Ed Botha, a member of the BASI faculty, teaches at edb pilates, his beautiful studio overlooking Camps Bay beach in Cape Town. He also owns a boxing gym, catering to ‘white collar’ boxing enthusiasts.

Kristi at the PMA, with Rael, Constance and Lisa

By Kristi Cooper White

I have been proudly affiliated with BASI since 1997. I completed the teacher training in 1998 and have worked for BASI Pilates and Rael for the last 11 years.  I have watched our organization grow in both size and substance, sometimes slowly, sometimes painfully, but always in a positive direction.  The BASI Summit held in October and the PMA conference held just a couple of weeks back, highlighted for me just how far we’ve come as an organization, an education provider, and as a family!

When I think back on the BASI Summit, a three-day meeting of all the faculty and hosts of the teacher training course, I am inspired all over again.  Many of us attended the Avalon Workshop prior to the Summit where Rael turned it on for us and managed to get through his entire Avalon Movement Analysis Workbook in two days.  The end of the workshop sparked the creativity in everyone.  There was a spontaneous choreography exchange of movements that could be done using the Avalon System.  It was high energy, loads of fun, and I think we produced enough new material to warrant a second manual!

The Avalon workshop led to the Summit, which was three, action-packed days of policy review, repertoire review, and discussion. From start to finish, the weekend was filled with the positive energy of a group all working together towards the same goal; to fortify the BASI brand for the good of us all.  We were productive, we had fun and we reconnected with friends from all around the world.  Thank you to Rael, Roy, Jeanne, Constance and Kristy for making this year’s Summit the best ever!

Finally, the extent that BASI has grown was obvious the minute you entered the expo hall at the PMA conference this year.  There we were, taking up the space of four booths, showing off all that our organization has to offer.  It was an impressive representation to say the least.

We had a lovely display of Z+Z Active wear on one end and an informative demonstration of Pilates Interactive on the other. Jeanne and Constance were in the middle, selling DVDs and books and disseminating information, while a large group of BASI volunteers were everywhere. Rael, as passionate as ever, was on hand to autograph books, demonstrate on the Avalon and share his time with the many who were excited to meet him.

As a BASI Pilates instructor, I am happy for the efforts made by the entire faculty and staff to make BASI a better organization. As a faculty member, I was also happy to see such activity at our booth.  The large colorful banners amidst all that activity made me appreciate just how much we have grown, and how far we have come as an organization.

The climb though sometimes long, has been fun.  As we continue to rise towards the Summit, I expect the positive growth will not only continue, but flourish.

Kristi Cooper White is one of three BASI principal instructors. She maintains a part-time practice in Santa Barbara, where she splits her time working at The Beach Club Athletics, working privately in the homes of her clients and teaching BASI courses and workshops. She is also co-owner of PilatesAnytime.com.

You all inspire me. Thank you for working so hard.

Enjoy the journey!

Sheri Long