The Power of the Down Stretch: A Swan Primer

The Pilates Method has something for everyone.

The information the Pilates exercises provides to you creates body awareness in the extreme.

I consider the Pilates Exercises to be an owner’s manual for the body.

Wouldn’t that be nice?

An Owners Manual for the body.

Well you’re in luck, because all this (and more) can be yours.

“If you’re true to Pilates, Pilates will be true to you.”

Romana Kryzanowska

Welcome to the Pilates System

One of the first bits of info I learned In my very first Pilates Mat class is that my back is stiff.

It has a sway back and my butt sticks out.

Sometimes my back is arched even though that’s not my intention.

IYKYK.

So what about all those arches and backbends in the system? All those exercises should be my wheelhouse right?

Well just because my back can arch doesn’t mean I’m doing it properly or in a sustainable way.

The Naughty Aughties

As a Pilates teacher I am devoted to continuing my education.

When I moved to San Diego, one of my first teachers was Moses Urbano.

I so enjoyed my lessons with him – he can squeeze so much juice out of all our beloved basic exercises.

Well, TBH I hated those basics back then (Footwork!) but now I realize the fundamentals are chock full of skills you need for all the “fun” and complex repertoire.

Am I right?

The Long Stretch Series

The Long Stretch Series kinda falls in the middle of The System.

They’re not so basic.

However, they are the training ground for complex choreographic demands.

For example, the infamous Flying Squirrel replicates the body movement of the Up Stretch using unstable and moveable parts of the Cadillac apparatus. So really similar but also waaaaaay different…

This is Joe Pilates’ idea of variety and fun!

Pilates emergency

For me, the Down Stretch is particularly seductive. It’s an arch right? My back is so ready to indulge in it…

While I trained with Moses I completed my training with Romana’s Pilates.

During workshops, there were countless times I’d begin my Down Stretch only to spy Moses dashing over to me to correct my back position.

Sometimes he would run.

OMG it’s a Pilates Emergency!

Just his rapid approach would be the all the correction I needed.

#Swanprobs

The connections in the Pilates Method come in slow and steady.

It’s no surprise that my Swan struggle is not an isolated incident.

Recently a lightbulb has gone off.

The Down Stretch is one of the best hopes I have for support in Swan all over the studio.

The similarity of position are hard to miss:

Down Stretch

Swan on the Ladder Barrel

Swan on the Long Box on the Reformer

But here’s where it gets interesting…

I’m after that crafty bitch, Swan on the Mat.

You know the one.

Full of promises (full body support on the Mat) yet ever elusive for my body.

Gravity becomes a real thing. Again.

 

Even on the Cadillac there’s some help from your extended arm and a nice heavy spring 🙂

 

Down Stretch to the Rescue!

• • In the transition from Long Stretch, assume the lift of the Down Stretch position as you kneel on the carriage to preserve that helpful feeling of standing.
  • Now you’ll maximize your 2-way stretch and the compressive nature of the Reformer:
  • Continue to actively “stand” on the shoulder rests as your lift controls the return of the carriage.
  • Consider the work of the exercise to be lengthening the trunk of the body.
  • Try to forget you know the shape of the exercise.
  • Let the connections and the choreography create the “perfect arch” for your body.

Welcome to my On Demand workshops

 

I am delighted to announce my latest offering: On Demand Workshops.

Participate in my workshops at your convenience via my Vimeo channel.

Current offerings include 8-hours of Cadillac content.

Recorded in January 2021, The Cadillac Project is a detailed dive into the extensive repertoire of the Classical Cadillac apparatus.

The premise of this 8-hour workshop is what I like to call a ‘Pilates Project.’

Pilates Projects select fundamental exercises to build your skill and increase your proficiency for success in more complex and challenging repertoire.

And the Cadillac exercises have something for everyone.

Participants who attended this virtual workshop chose an issue or concept in their own individual workouts that they used as a springboard to better their exercises on the Cadillac and all around the studio.

And the Cadillac is where the magic happens, right?

It serves everyone you could possibly conjure up: from the frailest individual to the circus performer.

We’ll look at the fundamental forces (our 2-way stretch!) and take them to the Cadillac. It’s a win-win for sure, thanks in part to the sheer size and support of our Cadillac apparatus.

This workshop is 8 hours of Cadillac exercises in 4 videos.

Wunda Chair and Reformer workshops coming soon.

Purchase today and stream anytime!

Watch the Trailer