Jerome Andrews : JENNY COLEBOURNE

Jerome Andrews told we that Pilates referred to the arching of the back as the “Third Spinal Succession” and an arched position as the “Third Position” of the Spine.

Refer to my blogs for detailed descriptions of all the other spinal positions and successions. https://jennycolebourne.com/jerome-andrews-pilates-the-first-spinal-succession/ https://jennycolebourne.com/second-spinal-succession-and-position-for-refined-pilates-and-yoga/ https://jennycolebourne.com/fourth-spinal-succession-the-mermaid/

Pilates believed that a flexible strong spine was healthy. We need to move the spine fully in all directions.

HE CONSTANTLY MOVED BEYOND HIS PERCEIVED LIMITATIONS.

I understood from Jerome that it was required, (especially as a dancer), that he move right to the end of a movement, and then he explored how to go safely beyond that. He constantly moved beyond his perceived limitations.

DEEP WORK TRANSFORMS A PERSON PHYSICALLY PSYCHOLOGICALLY AND SPIRITUALLY

Such deep work transforms a person physically, psychologically and spiritually.

This transformation is not done by forcing and pushing (there is enough abuse in our world) but by a keen awareness of the body, at each moment in time, focus, and detailed, dedicated application of the principals of the method, the technique. Pilates stressed concentration as a key factor. For sure you need concentration, meticulous application and a deep, non judgemental relationship with the body.

TRULY MOVE VERTEBRA BY VERTEBRA BONE BY BONE

As with all the spinal successions it is important to move, truly, not approximately, truly, vertebra by vertebra, bone by bone. If you practice this with awareness you will never injure yourself.

Each succession can be initiated at the tip of the tail, or coccyx, which comes all the way down to the level of the anus. Or it can start from the top of the spine. I think of the bones of the skull as the first vertebrae. This is how it is thought of in cranial sacral therapy. It makes sense, as the brain and the spine are one system, A system embraced and supported by the cerebral spinal fluid.

Depending on the movement the succession goes from top to bottom or bottom to top.

THE FRONT EDGE OF THE SPINE HAS A COMPLETELY DIFFERENT FEEL, DESIGN AND QUALITY

When moving into the “Third Spinal Succession” our focus is on the front edge of the spine. It is important to be aware that the front edge of the spine has a completely different feel, design and quality from the back edge of the spine. It is a different experience. The spaces in between the vertebrae open like fans.

In order to allow this huge opening in the front of the body, the back of the body needs to be soft. It partners the front of the body by narrowing, not be forcing, but rather by surrender.

THE THIRD SPINAL SUCCESSION IS ECSTATIC

An arching movement is ecstatic. Special filming techniques reveal that there are small “explosions” in the chakras at the front of the body. These “explosions” lead to a person being more open. It is not just physically beautiful.

EMOTIONAL RELEASE

I remember quite early on in my career I was teaching a beautiful, professional, contemporary dancer. We had come to the end of class and I asked her to do a relaxation on the Spine Corrector. This exercise involved arching back over the barrel. Suddenly she burst into tears. She cried and cried. Although it was the first time that I had experienced a student having such an emotional release. I knew it was possible, in theory, and here it was happening before my eyes. I knew enough to give her the space to cry. Afterwards she shared with me that although she was very flexible, and a beautiful mover, she had always felt a small area of tightness in the chest. She said that when she did the exercise she felt like an energetic “pop” and burst into tears. It was completely unexpected. After she cryed, the tightness was gone.

You might want to look at this “Down Stretch” video as an example of “Third Spinal Succession”. https://youtu.be/X2kwH1LvnyI

I have shared with you that Jerome Andrews said that Joseph Pilates spoke about 4 spinal positions or successions. I have written blogs on the first 2. See my blog on the First Spinal succession here https://jennycolebourne.com/jerome-andrews-pilates-the-first-spinal-succession/(opens in a new tab), about the Second Spinal Succession https://jennycolebourne.com/second-spinal-succession-and-position-for-refined-pilates-and-yoga/(opens in a new tab) Here is the 4th.

The fourth spinal succession has to do with lateral bending.

The Mermaid is the perfect exercise to explore this.

MERMAID.

RECOMMENDED.

This exercise is good for everyone. The starting position may sometimes bother those with knee problems but you do have more than one starting position to choose from. Hopefully one will suit the student.

PREGNANCY 🙂

Pregnant women can do this exercise throughout their pregnancy. At a certain point when the belly gets larger it is better to sit cross legged or in the second starting position.

LEVEL.

Intermediate.

REPETITIONS.

3 – 5 on each side.

NOTES.

This exercise is performed in smooth, continuous way, with flow. The breath is always just as important as the movement.

Jenny with Pilates student and dancer Ariadne Kitsou

STARTING POSITION.

Sit on the left hip with both legs bent. The knees are pointing forward and form a zig zag. Relax in the right hip and lower it to the floor. Have the spine long and proud. The pelvis is square to the front. The arms are at the sides of the body, gently rounded as if framing the body.

There is an alternative starting position which is called 4th position in contemporary dance. This is the position shown in the picture. Sit on the left hip. Both knees are bent but this time the front leg is bent at a 45% angle and the shin bone is parallel to the front of the mat. The right knee is bent inwards and goes behind the body. Once again relax in the right hip and has far as possible lower it to the mat. The pelvis is square to the front. The arms are at the sides of the body, gently rounded as if framing the body.

Your focus is in the *middle body.

The arm can come a little closer to the ear.

BREATHE IN.
Being careful not to hyper extend the elbow, feeling the support of the left lung and shoulder blade, raise the left arm to the side and above the head in a wide, graceful arc. Keep the shoulder soft, slide the shoulder blade downwards without strain and bring the arm as close as possible to the ear. Make sure the hand and fingers have shape but that they are not tense. Once there is tension in the hand and fingers there will be tension in the shoulder. Feel the fingers extending out into space.
Feel the sit bones rooted and the crown of the head lengthening to the sky.

BREATHE OUT.
Lengthen the spine, keep the left hip rooted to the floor and lifting up and over, bent the spine to the right. Keep the body on one plane, this is just a lateral movement which means both shoulders will be flat to the front. The head moves as a continuation of the spine. Think of the crown of the head as being the last vertebra. At the same time the right elbow comes to the mat directly under the shoulder joint. The forearm and the palm of the hand are parallel to the front of the mat. Make sure the underneath arm does not block your stretch. Slide it further out if you need to. Feel as though the fingertips and the crown of the head are being drawn out into space. The side of the body facing the mat should soften and condense in order to allow the the stretch in the side of the body facing the ceiling.

BREATHE IN.
Stay in the stretch. Feel of the side of the ribs, facing the ceiling, filling with your breath.

BREATHE OUT.
Deepen into the stretch by relaxing where you feel a resistance or pulling and surrendering the torso and arm to gravity. Remember to keep the opposite hip grounded. Imagine the side of the spine facing the ceiling and how the spaces in between each the vertebrae will be open like a fan.

BREATHE IN.
Roll back up vertebra by vertebra, starting, truly, from the very base of the spine, the tip of the coccyx. You place one vertebra on the other as you move up. This is the fourth spinal succession. As you come up have a picture in your head of where you will return to. You will return to your axis feeling the sit bones like they have roots going deep into the earth and the crown of the head lengthening up into space.

BREATHE OUT

Open the arm to the side and bring it down beside you.

*Middle Body. Imagine your body as if it were in 3 slices. Front body, back body and between those is the middle body.