Pilates Technique Thursday: The Art of Transitions

Group of Pilates practitioners ready for class

When teaching Pilates, one of the most overlooked but vital aspects is the transition between movements. Transitions can make or break the flow of your session, and when the original order of movements is altered, perhaps to balance muscle groups or cater to a beginner's learning curve, the gaps between exercises can become glaringly obvious. The key to maintaining the integrity of the Pilates method lies in crafting transitions that embody the same principles as the exercises themselves: precision, control, and flow.

In classical Pilates, transitions are seamless, designed to keep the body engaged and the mind focused. But when we adapt or modify the repertoire, those transitions often require careful thought. For example, moving from standing after a push-up into the Hundred is one of the more challenging transitions a teacher might face. Without a well-thought-out transition, you risk breaking the rhythm and, more importantly, losing the sense of the Pilates method.

Why Transitions Matter

Transitions are not just about getting from Point A to Point B. They are an extension of the practice. They should:

1. Maintain flow: The session should feel continuous, with no jarring breaks between movements.

2. Apply the principles: Control, centring, concentration, and precision should guide how you move between exercises.

3. Keep engagement: Even in transitions, the client should remain connected to their core and mindful of their body.

Creating Pilates-Style Transitions

Let’s take the example of moving from standing after a push-up into the Hundred. The push-up finishes in a standing position, which can create an abrupt gap before getting to the mat. To bridge this, you might guide your client to:

1. Roll down with control: Encourage a gentle spinal articulation as they roll down to the mat, keeping their core engaged.

2. Sit with intention: From the roll down, guide them to lower into a seated position, using their hands if necessary.

3. Lay back smoothly: Slowly lower to the mat with precision, ensuring the movement is controlled and supported.

4. Transition to supine: Roll gently onto the back and prepare for the Hundred, maintaining alignment and breath awareness throughout.

Even in simpler transitions, such as moving from seated to lying on the side, the focus should remain on control and alignment. A simple turn to the side can become a Pilates exercise in itself, especially if you emphasise core engagement, fluidity, and breath.

Balancing the Body with Thoughtful Transitions

When working with clients, especially beginners, you may adjust the traditional order to avoid overloading the upper or lower body. However, these adjustments often result in a need for creative transitions. This is your opportunity to reinforce the Pilates method, turning each shift into a chance to practise the principles.

For example, when moving from a side-lying position into a quadruped position, guide your client to use their core to stabilise rather than relying solely on their limbs. Or when transitioning from the Reformer to standing, ensure that the movement reflects the same precision and engagement they’d bring to an exercise.

Tips for Teachers

• Plan ahead: Think about your session as a whole and identify where transitions may disrupt the flow.

• Integrate the principles: Use transitions as teaching moments to reinforce the six Pilates principles: control, centring, flow, breath, precision, and concentration.

• Keep transitions mindful: Ensure that even the simplest movement between exercises is executed with intention and control.

• Challenge creativity: Look for opportunities to make transitions feel like a natural extension of the Pilates work rather than a practical necessity.

Transitions are an essential part of any well-crafted Pilates session. They keep your class feeling cohesive, ensure your clients stay connected to their practice, and uphold the integrity of the method. So, the next time you’re planning a class, give your transitions as much thought as the exercises themselves. After all, in Pilates, how you move is just as important as what you do.