The Snake is one of those advanced movements in Pilates that catches your eye in photos and videos. It embodies the essence of Pilates as a full-body practice, requiring flexibility, control, and strength. As with many advanced movements, mastering the basics and preparing the body is key before diving into the full exercise.
Building the Foundations
The Snake is not a movement you jump into without preparation. The starting position itself is a challenge and requires flexibility and stability. Begin by breaking it down:
Step onto the Reformer: Ensure your stance is secure.
Find the Pike Position: Position the hands correctly, ensuring a firm grip, and focus on creating a stable base.
Step Back Down: Practise transitioning into and out of the starting position with control.
Taking time to master these initial steps will set you up for success when performing the full movement.
Matwork Preparation
Before introducing the Snake on the Reformer, try a mat variation. This allows you to teach the movement mechanics without the added complexity of the machine.
Sit on the mat with your legs crossed, preparing for a side bend.
Bring both hands to the floor as you twist the body, mimicking the twist and stretch of the Snake.
Focus on fluidity and control to build the foundation of the movement.
Matwork variations are invaluable for building awareness of the movement pattern and preparing clients who may not yet have the strength or flexibility required for the Reformer version.
Control and Springs on the Reformer
When moving to the Reformer, spring tension is crucial. Too much resistance can make it difficult to push out, while too little can reduce the support needed to maintain control. The spring setting determines the level of challenge:
More Springs: Greater support, suitable for building confidence and practising form.
Fewer Springs: Less support, creating a more advanced challenge that tests strength and stability.
Emphasise maintaining control throughout the movement, particularly during transitions and twists. The Snake is as much about precision as it is about strength and flexibility.
An Iconic Pilates Movement
The Snake is undoubtedly an advanced exercise, classified as one for those with a solid Pilates foundation. It looks fantastic and demonstrates the beauty and precision of the Pilates method. While it may not be suitable for beginners, it serves as a perfect reminder of the full-body integration that is central to Pilates practice.
Whether you are teaching it as a goal for advanced clients or preparing beginners with foundational movements, the Snake offers an opportunity to explore the depth and breadth of Pilates. It is a challenge worth mastering and an exercise that highlights the artistry of movement.
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