CoreBody Blog

Finding Balance through oppositional energy

Pilates is a method of movement whereby we stabilize in one area for freedom of movement in another.

sensing weight . grounding effect

Down to go up. Grounding creates oppositional energy for the spine to develop tone. However sometimes too much tone will have clients gripping and bracing. Not enough tone will see them collapse and create stress patterns that are not informed by support.

A grounded movement helps clients root to rise from the ground upwards finding the right tone for supported movement.

Too much tone causes gripping; too little support causes collapsing or losing balance. Common gripping patterns are tightness in the neck or shoulders, a sore back or in one’s hips possibly from gripping the glutes.

Regardless of whether you on a mat, the carriage of the reformer, the seat of the chair, whatever is touching that piece of equipment is one of the primary foundations for movement.

Sensing what…

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Chair-based Swan…put your back into it.

Along with our 4 reformers . towers, we now have 4 new chairs to play with during our apparatus-based classes.

Regardless of equipment, spring-based training works to both strengthen and lengthen your muscles. The chair however, demands your focus and attention to proper alignment and is one of the best ways to find your back muscles!

The resistance and proprioception the chair provides for the back line is a great way to engage the multifidus muscles that run along your spine. With exercises like scapular stabilization and mid-back work with the swan pictured above, it encourages your back line support!

Essentially the chair though small, offers large results! A champion of the apparatus based work for vertical pilates the chair challenges your balance, alignment and coordination with exercises that are both compound (arms, abs, and legs) as well as isolating core stabilizers.

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Spring Weather. Spring-based training.

Here’s hoping the weather continues to become spring-like as its now April and we deserve it!

Regardless of the weather .. those of you joining us for apparatus based pilates, are experiencing the spring-based training of both the cadillac . reformer equipment.

The resistance and proprioception they provide is unique to any other workout including weight training.

Pilates apparatus based work is moving in relationship to the reformer and cadillac springs, both concentrically and eccentrically…the muscular focus is changed by the breath and the weight of the springs as they open and close.
A lighter spring can be so much more challenging to control stability and movement whereas a heavier spring choice can either be more challenging or more supportive.

Springs have a wonderful spiral-like, three-dimensionality that reflects qualities we have have in our bodies. Moving with the support and or challenge of the apparatus springs, we create a constant negotiation…

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What makes you smile?


Many see smiling simply as an involuntary response to things that bring you joy or laughter.
The pure joy of movement, doing yoga or pilates can bring you that moment of “M-OMMM” (me-omm time)…just getting away from your every day life, work and commitments can give you the re-charging factor you need to be the “best-you”!
Studies have shed light on how the act of smiling can elevate your mood and the mood of those around you.
Still others have found a strong link between

good health, longevity, and smiling.

Most importantly, studies have shown that just the act of smiling  can have both short- and long-term benefits on people’s health and wellbeing. (health website –


  • Relieves stress, elevates your mood . is contagious
  • Lowers your blood pressure, boosts your immune system
  • Allows you to stay positive
  • Makes you attractive . look younger

* The world of pilates and yoga…

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Put your best foot forward in footwork!

In footwork we start with the feet but move our focus to the legs which moves the carriage pushing against and resisting the spring tension.

Calais-Germain’s “No-Risk Pilates”, explains that as instructors, we often see the yo-yoing of the pelvis between imprinting and over-extending or arching your spine when moving the carriage in footwork. This repeated rocking of the pelvis, can cause a strong compression of the intervertebral disks of our lower spine and sacrum at the L5/SI joint.

Footwork strengthens the intrinsic muscles in our ankles and feet as well as the inner /outer thighs, the quads and the glutes as follows:

Turn-out – heels connect – inner thigh line /adductors, Piriformis
Parallel – hamstring/glute line (back of leg in hip extension)
Medial – inner thigh line/adductors, quads . glute med/TFL

Put your best foot forward with footwork!

  • Find a neutral spine to support your lumbar spine – with the carriage out and long…
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