Mini BASI Pilates Inspired Spinal Articulation Mat Routine
How does BASI Pilates incorporate spinal articulation?
Joseph Pilates, who created the Pilates method he originally called Contrology, adamantly included spinal articulations in all directions and in all relationships to gravity. The BASI Pilates teacher training program adheres to these classical exercises with some well-thought-out adjustments and, along with some adaptations, modifications, and later variations in the BASI Pilates legacy programs.
Spinal articulation is the fourth of 12 blocks in the comprehensive BASI Pilates Block system. In the BASI Pilates mat work, spinal articulation is the third of six blocks. The arrangement of these blocks is what makes the BASI Pilates comprehensive and flexible programs so unique.
The BASI block system allows us as Pilates instructors to use this filing system to ensure we are giving a balanced session that addresses all the major muscle groups in different relationships to gravity while working the spine in flexion, extension, lateral flexion, rotation, and, of course, neutral. You will notice that the exercises I choose to represent in this blog are not necessarily in the spinal articulation block, even though they help enhance this ability.
We articulate the spine through extension and flexion, leading from the head or the tail. We can also articulate the spine through lateral flexion, leading from the head or tail or evenly folding from the tail and the head.
In either movement, if you create a convex or concave point and then let the vertebrae around that point come to meet it, then articulation is lost. That may be intentional, but the goal of Pilates is to be really clear with your intentions and movement pathways, usually to create better reflex patterns. Basically, get all of the joints in the body to move with strength, flexibility, and most importantly, efficiency, which is also a Pilates principle in BASI Pilates.
All Mat exercises are courtesy of the BASI Pilates Comprehensive Program.
All standing exercises are Pilates-inspired.
The following is a list of the exercises in the video with a note regarding which part of the spine leads the articulation. For a more thorough description I suggest you take a class or a private lesson, or see one of our student teachers.
Contact Us for Privates/Group Classes
Standing Cat Stretch: Roll down, leading with the head. Cat cow leading with the tail.
Side bend: Lead with the head
Roll Down: Lead with the head
All the following exercises are from the BASI Comprehensive Program. * Notates a variation
*Down Dog- Plank: Inspired by upstretch 2 on the reformer. Lead with the tail/pelvis in both directions.
Cat Stretch: Lead with head.
Pelvic Curl: Lead with tail on the way up. Lead with the upper spine on the way down.
Spine Twist Supine: Lead with the pelvis.
Roll Up: Lead with head on the way up. Lead with the tail on the way down.
Teaser Prep: Lead with tail on the way down until the lower thoracic spine, thoracic lumbar junction. Lead with mid thoracic on the way up.
Teaser & Open Leg Rocker: Lead with the tail on the way down. Lead with the head on the way up.
Roll Over: Lead with the tail on the way overhead. Lead with the back of the neck on the way down to make contact with the mat.
Spine Stretch Forward: Lead with the head on the way down. Lead with the tail on the way up.
Boomerang: Lead with the tail on the way down & on the rollover. Lead with the head on the roll up to teaser & into the seated curved position.
*Crab to Standing: Lead with the tail on the way down. Lead with the head on the way up and over.
12 minute spinal articulation standing to matwork flow repeated 2x
FOLLOW US
@lyndalogic
@bpa_nycity
@physiologicnyc
For full length videos that benefit our scholarship program visit Virtualogic.earth