The first lesson of Pilates is learning how to position your self correctly.
In chapter two we looked at some aspects of body alignment. Each time you commence an exercise session, it is important to establish a well-aligned posture. At first you may need to make many adjustments, but your body will eventually learn these new habits of alignment.
Supine alignment
The body, in particular the spine, is at its most relaxed when lying down on the back in what is called the supine position. It is therefore best to begin your posture adjustment in this position. For this introduction to the Pilates routine, it is helpful to have someone to observe and correct you. Obviously, if you are in a class, your teacher will do this for you. If you are exercising at home, persuade a family member or friend to help you. Brief them on the key features that you are trying to achieve and ask them to let you know when you have got it right.
Key alignment points
Lie down on a padded surface, supporting your head with a flat pillow or folded towel if necessary. Working from feet to head, check the following:
• Your feet and knees are hip-width apart, facing forward, and parallel.
• Your hips are level.
• Your arms are resting a short distance from your sides; palms may be up or down, elbows are slightly bent.
• Your shoulders are level and relaxing away from your neck.
• Your neck is lengthened.
• Your head is not tilted forward or rolling back.
Neutral pelvis
Viewed from the side the pelvis should be held in a way that maintains the normal concave curve of the lower back at the waist—the lumbar curve. If the pelvis tips forward, the lumbar curve is exaggerated; if it tips back, the curve is flattened. Either of these positions can create back strain if it forms part of your habitual posture. The exact position of neutral pelvis is different for each individual. Locating the neutral position for your pelvis in the supine position will be among your first tasks.
The neutral position
Above you were instructed how to adjust your, basic body alignment in the supine position. Here; you will take this further and begin to learn how to relax and enhance your awareness of your body alignment. Of particular importance is the procedure for locating the neutral position for your pelvis. This preparatory relaxation routine can be used as your regular starter exercise before performing other Pilates exercises. Some people like to play relaxation tapes during this exercise.
1 From the basic supine position described on above, bend your knees and place your feet flat on the floor hip-width apart. Be aware of the equal distribution of weight between the center of the heel and the outer and inner parts of the ball of each foot. Feel your body relaxing into the floor, your muscles softening and your spine lengthening. Allow your spine to adopt a natural position. Visualize your shoulder blades relaxing down your back, but do not force any movement. Also relax your jaw and facial muscles.
2 Roll your pelvis slowly from one side to the other. Do this several times, returning to the midpoint when you have finished.
3 After a few moments of relaxation, tilt your pelvis forward so that your pubic bone moves downward and the hollow between your lower spine and the floor increases. Keep the rest of your body and your legs relaxed as you do this.
4 Next, tilt your pelvis back by drawing your navel toward your spine and lifting the pubic bone so that the hollow in your back flattens and there is no longer any space between your back and the floor.
5 Now return to a relaxed midpoint between these two extremes, in which the pelvis is level, neither tipping forward nor back. Repeat steps 3 to 5 five times. When you are done there should be a slight gap between your lower back and the floor. This is your neutral pelvis position.
