Transitions

The WHAT, 3 reasons WHY, & a little bit of HOW

According to The Cambridge Dictionary: 

Transition as a NOUN: a change from one form or type to another, or the process by which this happens.

Transition as a VERB: to change, or make someone or something change, from one form or situation to another.

It’s been said, evidently by the philosopher, Heraclitus, that everything is in flux and the only thing constant in life is change.

If we accept this conceit of life being 100% in flux then transitions, or the act of transitioning, are going to take up a large chunk of our time and energy.

If this is true then do you agree with me that it would behoove* us to focus on HOW we move between, adapt, and transition from one thing to another?

*what a whacky word but I’m so pleased that I could use it in a sentence :) 

Transitions can happen in language, in life, in dance, and for the purposes of this blog post, ON our MATS, between Pilates exercises. We should want all of those transitions to be as smooth as possible.

Being comfortable and efficient in the in betweens is what we’re aiming for.

Photo by Wolfgang Hasselmann 

3 Reasons WHY Focusing on Smooth Transitions Between Pilates Exercises will Strengthen your Practice

Depending on the style of Pilates that you’re doing there might be more or less emphasis placed on the transitions between exercises. I know that I teach transitions differently depending on

• the experience of my client
• how I’m structuring the session
• if it’s a class or private
• what equipment I’m utilising

If I’m teaching a Mat Class I find it easier to weave in the transitions. I was trained classically so in Joseph Pilates original 34 Matwork exercises the transitions are pretty much built in to the flow.

3 Reasons Transitions are Good for Us (& our Practice)

1. Transitions help us find BREATH. Generally in a classical Mat class the transitions will be one breath between the last rep of an exercise and the first rep of the next one (maybe two breaths if you’re lucky). Just like the breath in the exercise is designed to make it easier to perform, the breath of the transition informs you on how to make the transition as smooth and efficient as possible using just the right amount of energy so you’re ready to go on
2. Transitions help us find FLOW. If you can connect the exercises through the transitions then a series of exercises can feel like one long chain of movement. You can ride the wave of connecting transitions to find some serious flow from one exercise into the next, into the next, and into the next…
3. Transitions help us stay MINDFUL. If you’re already finding the breath and flow as you transition from one exercise to the next then you pretty much have to be paying attention in the present moment. This is where a Pilates practice can move into a more trance like state and keep you fully engaged. It’s awfully hard to check out if you’re linking the exercises one after the other.

My Favourite Mat Transition:

(HOW through pictures - think of it as a flip chart)

The transition from SAW to SWAN is one of my favourite transitions because I feel a bit like a break dancer (a very wee bit)

At the end of SAW you’re in a sitting position and in order to make the rest of the class ‘work’ you have to end up on your belly but still with your head at the top of your mat. One reason I like this transition is because you’re allowed to use momentum. You begin by swinging one leg to the other on an inhale and by the time you’re lying down prone you’ve exhaled.

Here are the steps:

all photos by Moi’

My LEAST Favourite Mat Transition:

(& there are more, let me assure you!)

This one I do not like because I really struggle to perform it but through the joy of photos you can see a manipulated version of me transitioning from SWIMMING to LEG PULL.

Now I don’t consider myself weak but I have never been able to push myself up from the floor through a low plank to a high plank (in yoga the position is Chaturanga Dandasana and I can’t accomplish it in my yoga practice either - goals!)

Again, you’d have one full breath for the transition. On the inhale you’d come down out of SWIMMING and tuck the toes under, and then on the exhale you’d lift up into your plank ready to rock LEG PULL:

The one I cannot do!👇

all photos by Moi’

In Conclusion

Transitions, aka, the movements that get you from one Pilates exercise to the next are important:

• They link the exercises smoothly together
  
• They help you find FLOW
• They reinforce the importance of the BREATH
• They keep your Pilates practice as MINDFUL as possible.
• They can be fun and easy or a challenge adding depth to your practice

Thanks for reading! If you want to be kept in the loop of all things Dragonfly Pilates & Movement (classes, workshops, retreats, etc.) then make sure to sign up for my (generally) weekly newsletter below (of course you can unsubscribe at any time).

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The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and Rebecca Forde disclaims all liability and responsibility arising from any reliance placed on any of the contents of this post

 cover & social photo by Damon Hall