As Pilates teachers, we're always looking for ways to guide our clients through movements that not only enhance their strength and flexibility but also challenge their control and awareness. This Movement Monday, we’re diving into the arabesque, a staple in Pilates repertoire and a movement often seen across dance and fitness disciplines. The arabesque involves lifting one leg behind you, creating a beautiful balance of strength, control, and extension.
Let’s explore the two main approaches to the arabesque: maintaining a parallel pelvis or allowing the pelvis to rotate. Each option has its own set of benefits and challenges, and understanding them can help us tailor the movement to meet our clients' needs.
The Parallel Pelvis Arabesque
Benefits:
Enhanced Alignment and Stability: Keeping the pelvis parallel encourages proper alignment through the spine and hips. This is excellent for teaching clients how to stabilise their core while moving their limbs, which is a cornerstone of the Pilates method.
Functional Movement: A parallel pelvis mimics natural movement patterns, such as walking or running, making it more applicable to everyday life. This approach ensures that clients work within their available range of motion while maintaining joint integrity.
Challenges:
Restricted Range of Motion: With the pelvis held parallel, the back leg cannot lift as high. For clients accustomed to dance or looking for a sense of full extension, this position may feel limiting.
Flexibility Demands: Achieving a parallel arabesque with proper form requires significant flexibility in the hip flexors and hamstrings. For clients with tightness in these areas, it can be a challenging position to hold without compensating elsewhere.
The Rotated Pelvis Arabesque
Benefits:
Greater Range of Motion: Allowing the pelvis to rotate opens the hip, enabling the back leg to lift higher. This approach can feel more dynamic and rewarding, particularly for clients with a background in dance or those looking to develop greater mobility.
Improved Rotational Flexibility: By rotating the pelvis, we encourage the spine and hip to work through a larger range of motion. This can be beneficial for clients who need to improve rotational mobility in a controlled setting.
Challenges:
Core Stability May Be Compromised: The open pelvis position requires more control to stabilise the core and avoid collapsing into the lower back. Without proper technique, clients may lose the foundational alignment and strength we aim to build in Pilates.
Risk of Overcompensation: Clients often overuse the lumbar spine or sacroiliac joint to achieve the leg’s height in this position, which could lead to discomfort or strain over time if not carefully monitored.
Teaching the Arabesque in Pilates
When teaching the arabesque, consider the goals and abilities of your client. For beginners or those focusing on stability, the parallel pelvis is an excellent option to build strength and control. For more advanced clients or those seeking increased flexibility, introducing the rotated pelvis can add a layer of challenge and variety.
In either case, ensure that your client maintains a strong connection to their centre, uses breath to support the movement, and avoids compensating in the lower back or neck. Cueing is key here: guiding clients to focus on length rather than height will encourage better alignment and minimise unnecessary strain.
Incorporating the Arabesque into Your Sessions
The arabesque can be performed on various pieces of Pilates equipment, including the Reformer, Cadillac, or Ladder Barrel, as well as on the mat. Each setting provides unique opportunities to refine and challenge the movement. For example, the springs on the Reformer can assist or resist the leg lift, while the mat offers an opportunity to practise stability without external support.
This Movement Monday, why not revisit the arabesque in your own practice and teaching? By exploring both versions of the movement, you can better understand its benefits and challenges—and share that knowledge with your clients. Whether you're focusing on alignment, stability, or flexibility, the arabesque is a versatile and rewarding movement that embodies the principles of Pilates.
What’s your go-to version of the arabesque? Share your thoughts below, and let’s keep the conversation going!
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