Showing 6 Result(s)
Illium Center of Light, Jerome Andrews, Refined Pilates

FOURTH SPINAL SUCCESSION. THE MERMAID.

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 http://jennycolebourne.com/jerome-andrews-pilates-the-first-spinal-succession/(opens in a new tab), about the Second Spinal Succession http://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.

The arm could come closer to the ear.

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.

Illium Center of Light

FRONT LUNGE ON THE WUNDA CHAIR

PRECISION    BODY    TONE    GRACE    BALANCE    CONTROL  

Open space in your body.

LEVEL

INTERMEDIATE EXERCISE. 

For people who have mastered the basics of Refined Pilates and, especially, leg alignment. Please look at my blog http://jennycolebourne.com/good-leg-alignment-is-essential-for-everyone/

SPRING AND EQUIPMENT SETTINGS.

Medium Support. On my Wunda Chair, one spring up and one down is good.

The exercise can be done with, as shown in the photos, or without the poles.

The poles afford a very light and subtle support. They are not meant to be leant on!

Themis Andreaoulaki, Dancer and Refined Pilates Teacher Training Graduate. Starting Position.

STARTING POSITION.

Stand facing the bar. Place the hands on the handles for a modicum of support. Press the bar down with the toes of the left foot. Mount the bar. Place the right foot, in parallel, on the back edge of the seat of the chair. Softly spread and lengthen the toes. The knee is bent and the knees cap is in a straight line with the space between the first and second toe. The left leg is straight, the toes are spread and are on the bar. The heel is soft. It is in, what dancers call, “demi relevé”. The front of ankle is soft. The foot stays in this position throughout the exercise. The left leg is in parallel.

Think of the bones that form your pelvis and bring your pelvis so that it is centered between the legs. Bring the iliac crests in a line. This will probably involve softening in the hip joints. Make sure the triangle of the pelvis ( the two iliac crests and the front of the pubic bone are in one line. This will usually mean an enlivening of the pelvic floor, the engagement of the deep abdominals and an allowing of the coccyx to be free and hang. The spine in in the second position (see my blog) http://jennycolebourne.com/second-spinal-succession-and-position-for-refined-pilates-and-yoga/ or naturally straight, with the curves present.

The palms of the hands are placed on the top of the handles. They very softly push down for support. Use the support, soften your shoulders and gently widen between the elbows. The collar bone is open.

If you do the exercise without the help of the poles you can extend the arms to the side, or have the left arm forward and the right to the side.

Having the left arm forward reminds you to keep the left hip forward.

It is important to sense the extremities, to feel the toes at all points of the exercise, and their contact with the bar, and the crown of the head actively lengthening upwards.

BREATH IN

Feel the air traveling into the back of the lungs. Lengthen the ribs away from the hips to create more space.

BREATH OUT

Feel the toes on the bar, it is as if an energy rises from there, connect the pelvic floor, in your mind’s eye feel the that energy rising up through your axis and out of the crown of the head. It is as if the crown of the head is being drawn out up to the sky. It almost feels as if you are being pulled upwards and out into space. 

Feel the right foot very firmly on the seat of the chair. Feel gravity and press into it (be extremely vigilant about the foot alignment).

Allow the springs to lighten. They help draw you upwards.

Themis Andreaoulaki, dancer and Refined Pilates Teacher Training graduate at the top of the movement.

BREATH OUT

Leave the crown of the head where it is and gently and smoothly lower the bar.

NOTES

Keep the two iliac crests facing front throughout.

You can come up into a balance on one leg (arabesque), on the seat of the chair, either each time, or on the last repetition.

REPETITIONS

3-5

Refined Pilates

WUNDA CHAIR

FOOT WORK 

VARIATION WITH THE LEGS IN PARALLEL IN “HIGH RELEVÉ” 

(ON THE TOES WITH VERY HIGH HEELS)

SPRINGS.

On my Wunda Chair, which is hand made, I use the combination of one spring up and one down. I have three positions to choose from. Look for a moderate amount of resistance on your Wundq chair. A resistance that gives you the support that you need but is not so strong that you cannot take care of the finer details of the movement.

LEVEL

The Wunda Chair Foot Work is more challenging than the Foot Work on the Reformer because you need to maintain the axis of the spine without the support of the carriage. For this reason I would class it as an intermediate level of exercise. I recommend you first try the exercise under the guidance of a good and experienced teacher.

REPETITIONS.

10 times in each position.

SUITABILITY.

The exercise is suitable for most students of all ages, including those with scoliosis, kyphosis and lordosis. It is a great way to do “Leg Work” when you are pregnant. You may need to open the feet, hip width apart, in the later stages of pregnancy. And, of course, the exercises are great for after you have given birth. Many people who have hip, knee and ankle problems can successfully do these exercises if they take good care of their leg alignment. Please refer to my blog…

BREATH IN.

Breath in feeling as if you fill the whole of the back of the lungs with air, every cell. Imagine that the air is expanding all of the area from the to of the shoulders down to the last ribs. If you think about how large the lungs are it gives you a great sense of support.

Start the in breath slightly before the movement, as if the breath initiates the movement and then have the breath accompany the movement, lasting as long as the movement.

THE IMPORTANCE OF THE TOES AND THE FEET AS SITES OF SUPPORT.

Spread and lengthen the toes and place them on the bar. Emphasise the opening of the space between the first and second toe. The feet are together. Lift the heels very high, relax the back of the ankle to allow the heel to lift and make sure that you keep the heels together. Sense all the toes against the bar. Press with all of the toes but press more with the big and the second toes This is your site of support. At the same time engage the muscles of the pelvic floor press the bar down. Take it down only as far as the spine remains in a state of balance, on it’s axis. Be careful you don’t move forward, at all towards the legs. It does not matter if the bar goes all the way down or not.

As you press the bar down, in this way, you will feel the spine lengthen automatically even more. Feel as though the crown of the head moves up in the opposite direction to the movement of the legs, to the ceiling.

BREATH OUT.

When you breath out, empty the air completely for the lungs. (There is no need to push as you do this.) During the out breath the abdomen naturally moves inward, take advantage of this natural impulse and relax the abdomen into the inside edge of the spine. If you are too tense it does not happen and you loose this support and a lot of energy unnecessarily. Match the speed of the out breath with the movement. The movement is slightly slower than the pushing down.

Let the the springs bring the bar up. In the meantime focus on softening very deeply infant of the hip joints and maintain the length in the spine. Make sure the ankles remain in the same position. 

THE THORAX AND THE DIAPHRAGM ARE RELAXED THROUGHOUT.

The thorax simply floats directly above the bowl of the pelvis. A very common correction is to put the ribs in but this simply creates tension in the diaphragm which in turn blocks the effortless, deep breathing which is such an essential part of each exercise. Looking from above you would see the head floating directly above the shoulder girdle, the shoulder girdle directly above the thorax and the thorax above the pelvis. One on top of the other. It is a state of balance.

The diaphragm is free to move fully creating free, full breathing and a beautiful massage for all the organs of the body and the spine.

WITH EACH REPETITION YOU GET TALLER. THIS IS SOMETHING CLEARLY VISIBLE AND NOT IMAGINED.

STARTING POSITION.

Themis Andreaoulaki: Dancer and Refined Pilates Teacher. I am proud to say one of my graduates!

Sit on the chair facing towards the bar. The spine is on it’s axis.  Sit in the middle of the seat. The closer you sit to the front edge of the chair the more challenging the exercise. You can try this as you get more advanced. 

PLEASE CONSULT THE NOTES ON THE FOOT AND LEG ALIGNMENT in my blog http://jennycolebourne.com/good-leg-alignment-is-essential-for-everyone/

The arms can be in the following positions:

1. Straight with soft elbows on either side of the body, forming a frame for the body.

2. Cossack arms.

3. Holding a stick, magic circle or ball in front of the chest.

The last two variations can be useful, in that your teacher can have a clearer view of what happens to the spine during the exercise. Or you can check yourself in a mirror.

“COSSACK ARMS” DETAILS

I have chosen “Cossack Arms” for the photographs. Here are some details of how to maintain this position with grace and ease.

Imagine that your collarbone is twice as wide as what you see. Very subtly send the shoulder joints slightly back of the collarbones. You may feel your shoulders blades glide a little closer. The arms are parallel to the floor, imagine they are supported by water and this should help you not to gather tension in the shoulders. The middle fingers hold on to the skin just above the opposite elbow.

Make sure that you feel the breast bone is wide. There is a sense of subtle opening between the breast bone and the ribs. At no point does the breast bone drop or close.

FINDING YOUR AXIS AND A LONG SPINE

Make sure you are sitting directly on your pelvic floor. If you find this hard you may wish to put a firm cushion under your sit bones. 

Imagine the pelvis from underneath, the pubic bone, the sit bones and the tip of the coccyx. Sit directly on top of this space. 

Imagine a line extending from they center of the pelvic floor down into the earth. This line also travels up and leaves out of the crown of the head. This is your axis. It is an imagined line of energy. The spine maintains it’s natural curves which touch this line at different points. The spine feels light and long almost as if it were hanging from the crown of the head.

SECOND POSITION OF THE SPINE

According to Jerome Andrews, Pilates referred to the straight spine as the second position of the spine. See my blog on the Second Position of the Spine.

Focus into the center of the spine.

If you think of the body as having three “slices”, front, middle and back.  Be in touch with the middle body.

THE PELVIC FLOOR AND THE INTERNAL ABDOMINAL MUSCLES.

Support your elongated spine by energising the pelvic floor. This is not a tightening but rather an almost archetypal energy which moves up through the body and which engages and connects with the internal abdominal muscles through a fascial connection. The abdomen is pulled into the inside edge of the spine. Each out breath helps us increase this sensation.

BREATH IN.

Breath in feeling as if you fill the whole of the back of the lungs with air, every cell. Imagine that the air is expanding all of the area from the to of the shoulders down to the last ribs. If you think about how large the lungs are it gives you a great sense of support.

Start the in breath slightly before the movement, as if the breath initiates the movement and then have the breath accompany the movement, lasting as long as the movement.

THE IMPORTANCE OF THE TOES AND THE FEET AS SITES OF SUPPORT.

Spread and lengthen the toes and place them on the bar. Emphasise the opening of the space between the first and second toe. The feet are together. Lift the heels very high, relax the back of the ankle to allow the heel to lift and make sure that you keep the heels together. Sense all the toes against the bar. Press with all of the toes but press more with the big and the second toes This is your site of support. At the same time engage the muscles of the pelvic floor press the bar down. Take it down only as far as the spine remains in a state of balance, on it’s axis. Be careful you don’t move forward, at all towards the legs. It does not matter if the bar goes all the way down or not.

As you press the bar down, in this way, you will feel the spine lengthen automatically even more. Feel as though the crown of the head moves up in the opposite direction to the movement of the legs, to the ceiling.

BREATH OUT.

When you breath out, empty the air completely for the lungs. (There is no need to push as you do this.) During the out breath the abdomen naturally moves inward, take advantage of this natural impulse and relax the abdomen into the inside edge of the spine. If you are too tense it does not happen and you loose this support and a lot of energy unnecessarily. Match the speed of the out breath with the movement. The movement is slightly slower than the pushing down.

Let the the springs bring the bar up. In the meantime focus on softening very deeply infant of the hip joints and maintain the length in the spine. Make sure the ankles remain in the same position. 

THE THORAX AND THE DIAPHRAGM ARE RELAXED THROUGHOUT.

The thorax simply floats directly above the bowl of the pelvis. A very common correction is to put the ribs in but this simply creates tension in the diaphragm which in turn blocks the effortless, deep breathing which is such an essential part of each exercise. Looking from above you would see the head floating directly above the shoulder girdle, the shoulder girdle directly above the thorax and the thorax above the pelvis. One on top of the other. It is a state of balance.

The diaphragm is free to move fully creating free, full breathing and a beautiful massage for all the organs of the body and the spine.

WITH EACH REPETITION YOU GET TALLER. THIS IS SOMETHING CLEARLY VISIBLE AND NOT IMAGINED.

VARIATIONS.

  1. Toes, heels and knees together with the ankles in a soft relieve 9 the heels slightly lifted.

2. The feet apart in parallel with the heels in a line with the sit bones. (In this version it is easier to maintain the spinal axis.) Small balls or cushions can be placed between the ankles or between both the ankles and the knees. These aids should be used with care. Make sure they do not, in any way, interfere with the alignment of the legs but help bring an awareness of  leg alignment, the inner edge of the leg and the connection with the pelvic floor. The purpose is not to squeeze them, just enough pressure should be used to not loose them.

Refined Pilates

LEG OPENINGS ARE IMPORTANT FOR IMPROVING SCOLIOSIS KYPHOSIS AND BACK ACHE

Important Information for both Pilates and Yoga Instructors and Practitioners.

TAKE CARE OF YOUR LEG ALIGNMENT

There are many exercises and asanas which involve opening the legs with large and small equipment and without equipment. It is vitally important that good leg alignment is continuously maintained. You will never injure yourself if you are patient and respect this. You can find details in my blog on this site http://jennycolebourne.com/good-leg-alignment-is-essential-for-everyone/

TREAT YOUR BODY WITH LOVING KINDNESS

It is a golden rule that you should NEVER push, force or strain when you are exercising. Respect and love your body with kindness. The truth is if you co operate with your body and gently relax and surrender into a stretch your body will open like a flower. Moving or stretching, with harshness, will only lead to more body resistance and injury. Do you like to be pushed around? Probably not. Your body is the same.

THE BREATHING DIAPHRAGM HAS THE HIGHEST CONCENTRATION OF FASCIA

When we think of diaphragms of the body, the first one we think of, is the breathing diaphragm. The breathing diaphragm is obviously, vitally, important. It plays a crucial role as to how much oxygen reaches the millions of cells of our body. It has the highest concentration of fascia in the body. Fascia can store psychological and physical trauma which can lead to postural dysfunction, strain and pain.

THE BODY’S DIAPHRAGMS

The breathing diaphragm is just one of a series of diaphragms in our body. The one diaphragm is balanced on top of the other. The one affects the other. 

The pelvic diaphragm is positively opened when we do leg openings and than in turn had helps the breathing diaphragm to release. You will notice that your own breath, and the breathing of your students, becomes deeper as you do leg openings. In turn, the thoracic inlet softens. Necks release. The positive wave of release continues up through the crown of the head, resulting in a longer spine and a happier human.

A PERSONAL EXPERIENCE

I remember many years ago, long before we had the knowledge of fascia that we do today, I was suffering from quite severe and debilitating back pain. In those days I had a shiatsu therapist at Illium Center. I asked her to give me a treatment. I remember I had intense pain as she applied pressure to points around my should blade. It was very painful. All of a sudden it was as if the the top of my head blew off or popped open. AND there it was, MAGIC, my back pain was gone!

LEG OPENINGS HAVE A POSITIVE EFFECT ON SCOLIOSIS, KYPHOSIS AND BACK ACHE.

SOME EXAMPLES OF LEG OPENS IN THE PILATES TECHNIQUE AND YOGA.

(This is not meant to be an exhaustive list but just some examples.)

PILATES

Mat Work.

Spine Stretch

Saw

Open Leg Rocker.

Reformer

Second position using the full opening in the leg work series.

(See my video on You Tube.) https://youtu.be/zvWamobo9FI

Leg Openings with Assistance. (I will be releasing a new video on this shortly and teaching a special class about it.)

Leg springs. (These can also be done on the Cadillac.)

Standing Splits

Wunda Chair

Spine Stretch

Front and Side Lunges.

Baby Barrel and Spine Corrector.

Circles

Splits 

Helicopter

(This series can be done during mat work with a small soft ball under the sacrum.)

YOGA

Deep Forward Bends standing and seated.

Hanuman.

Enjoy exercising consciously. Enjoy your observations and the deep changes in your body.

Illium Center of Light, Online Classes, Refined Pilates, Zoom

THREE ONLINE REFINED PILATES CLASSES ON ZOOM

Αποκαλώ το Pilates που διδάσκω “Refined” (στα ελληνικά η πιο κοντινή σε αυτό λέξη είναι το «εξευγενισμένος»). Η μέθοδός μου είναι επηρεασμένη από τον Jerome Andrews, ο οποίος ήταν μαθητής του Joseph Pilates και δίδασκε μαζί του. Οι ασκήσεις του ήταν πολύ ακριβείς και λεπτομερείς, ενώ παράλληλα εκτελούνταν με χαλαρό τρόπο, χωρίς ένταση και σπατάλη ενέργειας.

Διδάσκω Refined Pilates, με έμφαση στη λεπτομέρεια, στη χαλαρότητα, στη σωστή αναπνοή τα τελευταία 46 χρόνια και πραγματικά το σώμα μεταμορφώνεται. 

3 τμήματα Refined Pilates μέσω Zoom: 

▪️Healing Pilates
▪️Stress Relief Pilates
▪️Αdvanced Pilates Class
Κλείστε τη θέση σας.


________________________________


I call the Pilates, I teach, “Refined”. My method is inspired by Jerome Andrews, who had spent 10 years with Joseph Pilates. I had, never, in any of Pilates sessions previous to meeting Jerome, encountered that level of precision and detail. Not only were the exercises very precise, they were executed in a relaxed manner, with absolutely no waste of energy, or tension.

Ι have been practicing Refined Pilates, emphasising detail, relaxation, proper breathing, the last 46 years and it really transforms the body. 

3 Refined Pilates Classes on Zoom:
▪️Healing Pilates
▪️Stress Relief Pilates
▪️Αdvanced Pilates Class
Book your place.

Illium Center of Light, Online Classes, Refined Pilates, Reiki, Zoom

SUMMER OF CHANGE


Αυτό το καλοκαίρι είναι περίοδος αλλαγής και κάθαρσης σε βάθος. Το Illium θα πάρει σύντομα νέα μορφή στο Μικροχώρι Αττικής, μέσα στα πεύκα, και θα είναι ανοιχτό για όλους εσάς, online!


Θα μου λείψει να μην σας βλέπω από κοντά, όμως μια νέα εποχή ξεκινάει! Τα μαθήματα Refined Pilates & Yoga και οι συνεδρίες Reiki & Κρανιοϊερής Θεραπείας ξεκινούν πάλι, 1 Σεπτεμβρίου, με ασφάλεια, μέσω Zoom.

Γεμίστε θετική ενέργεια από τη φύση και τη θάλασσα. Σας εύχομαι ένα αναζωογονητικό καλοκαίρι!
_______________________________
This summer is a summer of change and a deep cleaning. Soon, Illium will take on a new shape in Mikrochori, among pines, and open up to the world, online!

I will miss seeing you all from close up, but a new era is about to begin! Refined Pilates & Yoga classes, Reiki & Cranial Sacral sessions begin again, 1 September, safely, on Zoom.

Take in positive energy from nature and the sea. Wishing you a rejuvenating summer!

Translate »