Root Inspiration
Recently our studio hosted Master Teacher Bob Liekens in a workshop for Pilates’ teachers on the “Power House Actions.” It was a definite battery recharger from a teacher’s perspective, but also from a student’s viewpoint I was reminded of the simple elegance of the work.
In a previous post I spoke about the need to consistently take lessons as a studio owner and teacher. I feel strongly that it’s important to spend time specifically with those unique individuals who have been in the field for many years. You can call it learning from your elders or a broadening your appreciation of the historical past.
Bob Liekens, taught under the tutelage of Romana Kryzanowska. Romana taught at the original studio of Joe and Clara Pilates. Thus, Bob’s connection to Romana is a direct link to the source and in my opinion a wealth of living and breathing knowledge. Thank you Bob for your contributions to Classical Pilates!
After any workshop or continuing education event one first must process the information, then spend time discovering how to practically apply the wisdom. One big takeaway for me in this recent avalanche of inspiration is:
- Continually observe and train the 3D of the body
The planes of the body
Often the body is unfairly perceived as consisting only of two sides, front and back. In anatomical terms this constitutes the anterior and posterior sides. There is much more to the picture. Thinking with a 3D perspective heightens awareness as well as efficiency in execution of the exercises, for teachers and students.
Just like in 3D animation a figure has multiple planes. The body can be divided into 3 distinct planes of movement. The median plane, divides the body into equal right and left halves right through the center of the body. The frontal plane divides the body into front and back halves, or anterior and posterior parts. The third plane is the transverse or horizontal plane, which divides the body into top and bottom, or superior and inferior parts.
This median or mid-sagittal plane incorporates movements such as flexion and extension. For example, if I move my arm forward, as if reaching into a cupboard, this is shoulder flexion in the median plane. The same is true if you extend your arms behind your torso, as if getting ready to dive into the pool, this is shoulder extension in the median plane.
The frontal or coronal plane slices the body into two equal parts, the front (anterior) and back (posterior) body. The movements that occur in this plane involve drawing towards the midline of the body (adduction) and moving away from the midline (abduction). A good example of this is lying on the ground making snow angels with your arms, the arms move in that plane upwards (abduction) and downwards (adduction) back along side the body.
The transverse or horizontal separates the top (superior) and bottom (inferior) of the body. The movements in this plane are rotational, such as the torso rotating left and right, as well as the legs and arms rotating inward (medial rotation) and outward (lateral rotation). Think of a dancer standing next to the ballet barre and outwardly rotating their legs to stand in ballet first position.
How does this apply to the work?
Human beings are moving creatures. Developing an eye for all the motion planes of the body when teaching a client is essential. This requires moving constantly around and looking at the client from a variety of angles. Thus, not relying only on just a “front or back” perspective.
It also demands that when a client executes an exercise a teacher’s eye must take in the whole 3D experience. A good example can be drawn from the short box series exercise on the reformer. In this seated position the pelvis is anchored on the box, while the torso moves in various positions, with the feet flexed strongly in the low strap.
In this exercise you want to be aware of the relationship of the top to the bottom, and the evenness of the right and left sides of the body. In addition, once rotational moves are incorporated you add in motion of the transverse plane. And to top it off many of the movements incorporate combinations of these planes simultaneously.
From a training perspective thinking in 3D can be associated with the importance to train equally all the various sides of the body. By nature in our everyday movements we bend forward a high percentage of the time. Plus, with sitting for long periods of time at computers forward bending is often the “default” position.
Therefore making sure that the spine is strong enough to support movement in the opposition direction, thus, back extension to counter front flexion. This does not mean that one must only increase flexibility. Particularly as applies to the spine, achieving a healthy balance of mobility, strength and stretch should be core components of any program, in all movement planes.
Similar to the visual concept of 3 planes of movement, the actions of the spine should also be 3D. This means flexion, extension, rotation and lateral flexion or side bending. Examples of lateral flexion include side sit-ups, mermaid, side pull-ups on Wunda chair and others. For rotational actions, think corkscrew and snake & twist, plus twist in stomach massage on the reformer and twist on Wunda chair.
In my opinion, incorporating the use of all 3-motion planes, should be interwoven into every session with a client. Getting to the essence of why the apparatus is essential to a “total body workout” and connection to the 3D of the body.
More than the mat
Classical Pilates is so much more than the mat. I believe it is the apparatus where the full range of planes of movement can be explored. It offers the depth and variety to the movement, and at the same time brings support to the individual needs of the participant. It also allows the most extensive range of movements in all directional planes of movement.
Classical Pilates was never intended to be the mat only. Joe Pilates taught clients the mat exercises as homework. It was the apparatus that constituted the real work. Yes he taught mat, as can be seen in some archival films where he is shown teaching dancers at Jacob’s Pillow Dance Festival. Note here, these are highly trained individuals, professional dancers.
To really understand the method you must work the apparatus otherwise you miss out on the beauty, complexity and inspirational 3D nature of the work.
Closing thought
One of my favorite quotes of this past weekend with Bob Liekens was “Joseph Pilates intended the work for you to take control of your health.” Whether a teacher, long-time practitioner or Pilates’ novice, that time is now. Why wait?
