Improve your Reformer class flow
We speak with Pilates teacher Anthea Maclean about her approach to sequencing on the Reformer.
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My sequencing approach on the Reformer stems from my strong knowledge of the Reformer repertoire or what we might call a sequence of postures. When preparing classes, I’m always utilising my knowledge of working with generalist populations and my in-depth understanding of anatomy to inform how I might approach a sequence. This could look as simple as preparing the body bi-laterally before taking unilaterally loaded movements. In addition, there is always a focus on stabilisation before mobilisation, paying attention to technique and individual movement pattern deviations as well as range of motion whilst addressing important cognitive Pilates principles such as coordination and precision. I try to encourage this level of attention and detail in mind and body for all my clients before adding load or dynamic challenge.
The building blocks of creating an intelligent Pilates sequence in my view are:
1. Attention, clarity and observation of Pilates Principle/s
2. Awareness of movement in the spine and
3. Ensuring a neutral spine and pelvis
I could delve deeper, but that’s for those who attend my Master Your Class (MYC) course.
In my opinion, one of the biggest things that creates a well-designed sequence relates to flow. Flow is one of the primary Pilates Principles within Joseph Pilates’ Contrology method. Flow absolutely deserves time and space within a reformer class and can create a wonderful equilibrium of stretch and strength that was intended from Pilates as a modality. Initially, I consider two ways of achieving flow…
1. Flow in movement: “comprising of three to four layers within an exercise choice” and
2. Flow energetically: refers to “a feeling within the body or within a class setting and this is created through layering and/or exercise choice.”
Teaching Pilates in a modern world encourages a use of flow for a myriad of reasons which if anatomically thought out can offer incredible physical and mindful flow state as well as transformation. However, where flow loses integrity, is when the balance of the class plan is compromised due to the larger focus: ‘creating/creative flow’ or in other ways using creative choreography without a plan. Balance can be thrown out by any number of variables, ie, lack of attention to alternate Pilates principles, inability to articulate the purpose of the exercise and how you might use flow to layer in progressions, a lack of flexibility with layered flow progressions inhibiting all participants ability to take/find flow and lastly, the lack of attention to creating/restoring balance in the body as a whole within the class plan.
My top tips for instructors looking to improve pilates sequencing on the reformer are:
1. Seek out mentors and further education to increase your knowledge of the physical body. The deeper understanding you have anatomically of what is happening within any exercise movement pattern will only help to heighten your understanding, teaching delivery and skillset to build flow within your Pilates repertoire. We cannot create self-autonomy within the Pilates repertoire without education.
2. Practice TEACHING! Not all instructors are highly proficient Pilates students. This is completely ok, however, I believe, like many career pathways outside of our own, all instructors should be held to a standard of teaching requirements, skills and support pathways to ensure we continue to uphold the systematic principles of Pilates as a modality, irrespective of contemporary interpretations. Similarly, all instructors deserve opportunities for support, pathways for individual improvement and career growth - this as it stands is a pronounced industry gap and falls on our shoulders.
It's important that you seek out workplaces and/or studios that offer Pilates teaching support and structural class plan guidance. This will assist with cementing your teaching strengths and encourage refinement on your weaknesses. I compare it to driving without GPS. Even if you know the general pathway to arrive at your destination, implementing a structural approach to class planning will ensure you don't find yourself lost in your cues or too rooted in routinely chosen pilates postures. Structural support offers balance to the body and insightful contrast to your wrote learned postures or cueing delivery.
3. Pay attention to the spine - a principle I live by in sequencing reformer pilates. Every pilates class should incorporate four movements to the spine: Flexion, Extension, Lateral Flexion and Circumduction. If you are struggling with sequencing classes, start with the spine. Forget the whole class and start with one sequential flow: three to four exercises and one of these movements must include an attention to the spine.
Let’s use an example of a pilates reformer flow sequence for Standing Lower Body exercises as an example:
Our target area: External rotators of the hip and spinal mobility
Spring tension: 1x full (R) spring
We would focus on the following flow:
1. Lateral facing standing splits
1.2 " add a hip hinge/forward fold on extension of carriage
1.3 " add rotation (saw) to platform directed leg
1.4 " add optional lateral flexion on return of carriage to stoppers and/or end range effort pulse to lower extremity in hip hinge forward fold
By working in this way we can get so much more out of a flowing pilates sequence for your clients and for you as the teacher too.
Anthea Maclean is a Classical and Contemporary Pilates Teacher from Melbourne, Victoria, Australia. Anth has been teaching for six years and studied Pilates initially through Elixr School of Pilates (ESOP).
Anth created the Master Your Class workshop almost a year ago now, after she felt lost within her career and wanting more from the industry. Her MYC course helps teachers to quality control their own teaching skills and toolkit in an effort to encourage refinement, beyond their qualification. To find out more visit @repertoirepilates