Welcome to Episode 4 of Transitions on the Mat!
In this episode we’ll pick up with the Saw.
Know where you’re going and get there.
The transition from Saw to Swan requires you to change your position completely.
My favorite!
Romana Kryzanowska always emphasized a ‘minimum of motion‘ with regard to the crucial moments in between exercises.
Let economy and control guide this transition. Make your efficiency shine.
You know where you’re going and you’ll get there.
Post Saw and into the Swan
- Finish your Saw.
- Use your scoop and bring the legs together in front of you.
- As economically as possible turn onto the stomach for the Swan.
- Begin your Swan.
- If you include Swan Dive, sit back onto your heels for a counter stretch afterwards.
A word about what I like to call a ‘counter stretch.’
I am reluctant to consider this a rest position.
The counter stretch after Swan Dive and again later after Double Leg Kick is a special moment for you to lengthen the whole back – in particular the low back – after our 3 extension exercises: Swan Dive, Single Leg Kick and Double Leg Kick.
Years ago I found The Pilates Workout Journal from Pilates legend, Mari Winsor:
On the last page there are lists of exercises organized by level.
Curiously, the list of exercises includes an exercise that was new to me.
“Little Piece of Heaven.”
Hey, that sounds like I may even enjoy it!
It’s my assumption by its placement in the order that Mari’s “little piece of heaven” is her name for our counter stretch.
So please, enjoy your moment of lengthening. It’s reputedly a heavenly experience.
Single Leg Kick
- Finish your counter stretch.
- Come forward onto your forearms and into position for Single Leg Kick.
- Begin your Single Leg Kick.
Double Leg Kick
- Finish your Single Leg Kick.
- Lie down on your stomach into position for Double Leg Kick.
- Begin your Double Leg Kick.
Long Live the Counterstretch!
- Sit back onto your heels and into the juicy counter stretch position.
- Don’t get lost there…
Thigh Stretch
- Keep your same position on the mat and come up onto the knees.
- Take a pole if you’ve got one.
- Begin your Thigh Stretch.
Post Thigh Stretch and into the Neck Pull
Here we are again in ‘know-where-you’re-going-and-get-there‘ land…
- Finish your Thigh Stretch and lose the pole.
- As efficiently as you can turn over and onto your back for Neck Pull.
- If you’ve got a strap, by all means put it on!
- Begin your Neck Pull.
4 Responses
I just love this series on transitions – such a wonderful place to be in our practice where the form of each exercise is so familiar that we can focus on the space between! And I appreciate your thoughtfulness about all these ‘spaces’ – you’ve given me many ideas in my mat practice.
Thanks Bob! Glad you are finding helpful moments – this is my favorite thing to perfect – the moments in between – some nice, some challenging. Thank you so much for reading and watching and sharing your thoughts here. Keep up the good work and I hope our Pilates paths will cross in the future 🙂
Great clear instructions and gotta love your v-logs! Thank you for being so willing to share your knowledge so freely! All your blog posts are so useful and inspiring! Rock on Andrea 🙂
Thank you so much Alessandra for your kind words on the blog. I am so glad you are finding it useful to you! Keep up the good work – and yes, there will be more videoblogs coming your way 🙂