Footwork in Pilates (Classical Method)

Overview

• The Classical Pilates method has four Footwork positions:
  • Pilates V
  • Bird-on-a-Perch
  • Heels
  • Lower/Lift

Details for Each Position

Pilates V

• Position:
  • Approximately 3 fingers between the big toe mounds
  • Ensure the big toe mound is firmly on the bar without gripping with toes.
  • Imagine the foot bar is square and position the feet on the side, not the top.
  • Heels should be at a comfortable height to avoid hyperextension or too deep ankle flexion.
• Alignment:
  • Pelvis in neutral
  • Head, ribs, and pelvis settled on the reformer bed.
• Movement:
  • Stand through feet, inhale to stretch springs open, exhale to bring it in.
  • 10 repetitions for each position.
• Stability Observation:
  • Watch for stability in feet; the foundation shouldn't move.
  • Femur bones lift up into pelvic calves, aiding spine lift into shoulder blocks.

Bird-on-a-Perch

• Position:
  • Calcaneus (heel) goes under the foot bar
  • Metatarsals wrap over the foot bar equally
• Movement:
  • Inhale to stretch, feeling the whole roundness of the foot bar.
  • Return can involve slight heel rise but should reengage the foot bar when pushing out.
• Instruction Focus:
  • Contract and pick legs onto heels, stretch fully through the heels.
  • Ensure parallel foot position and focus on ankle flexion, not just toe flexion.

Heels

• Position:
  • Parallel foot position, ankles flexed to pull toes back.
• Movement:
  • Push into foot bar, inhale to lift spine into shoulder blocks, exhale to contract and return.
  • 3-dimensional breathing to avoid torso teeter-totter.
• Focus:
  • Achieve torso compression to aid decompression.

Lower/Lift

• Position:
  • Balls of feet on the bar, parallel position.
  • Avoid hyperextending knees; flex ankles without overstretching achilles.
• Movement:
  • Inhale to push into the foot bar, exhale to lower.
  • Controlled movement to avoid dropping knees and losing leg to pelvis connection.

Additional Notes

• Hyperextension in knees should be monitored, common across all positions.
• Use 4 springs for majority of clients; adjust to 3 or 3.5 for more petite individuals.
• Address trapezius discomfort and ensure breath supports shoulder girdle properly.

Future Videos

• Setup of the reformer
• Detailed spring adjustments

"We'll leave it at that and see you in our next video."