One of the beautiful aspects of Pilates is how versatile the exercises are across different pieces of apparatus and the mat. Today, we’re focusing on the elephant—an exercise typically done on the reformer—and how you can bring this into your matwork class.
Many Pilates teachers already know that a number of exercises can be seamlessly transferred from the reformer to the mat, and the elephant is a brilliant example. It’s an excellent exercise for posterior lengthening, targeting the entire back chain of the body. However, as with all Pilates movements, everyone is going to feel this exercise a bit differently, whether it’s tension in the hamstrings, the lower back, or elsewhere. And, naturally, it’s going to look different on each individual—this is important to recognise.
Key Focus Areas
The primary goal in matwork elephant is to encourage lengthening through the spine while folding the body towards the knees. To maintain this focus, think of pushing the heels back into the mat, as if you were pressing into the reformer carriage and reaching out, encouraging a dynamic stretch from the base of the heels through to the crown of the head.
Here’s a helpful transition: come from a four-point kneeling position, perhaps after an exercise like swimming, then push straight back into your elephant position. This makes the flow more natural, and it can be a smooth way to engage the client’s body in preparation for the lengthening and support that the elephant demands.
Maintaining Alignment
Just like on the reformer, maintaining proper alignment is crucial. The head and shoulders should be aligned with the spine, and the centre must remain active. This activation of the core is essential for supporting the back and allowing proper movement through the whole body. Remember, the elephant is not a static position, but rather a fluid movement. This is a key distinction between Pilates and methods such as yoga, where something like the downward dog is held as a static pose.
Honouring the Pilates Method
As Pilates teachers, we understand that Pilates is a movement-based method. When transferring exercises like the elephant into a mat class, it’s vital to keep the essence of the exercise true to its reformer roots. On the reformer, the elephant involves moving the body away on the carriage, working against the springs. On the mat, we mimic this by keeping the movement active, rather than simply holding the position.
It’s also important to honour the Pilates method by using its proper names. Don’t simply take the downward dog from yoga, place it in a Pilates class, and call it an elephant. We respect the origins and integrity of the Pilates system by teaching movements in the way they were designed, adapted for the mat but still carrying the intention behind the original exercise.
By thoughtfully transferring reformer exercises into your matwork sessions, you can offer clients a dynamic and varied experience that stays true to the Pilates principles while providing the challenge and support they need for their practice.
Final Thoughts: Movement, Not Position
As you incorporate the elephant into your matwork classes, remind your clients that this is a movement, not just a position. Encourage them to feel the flow of the exercise, the connection from head to heel, and the strength in their centre as they move. This focus on movement will help them experience the true benefits of Pilates, on or off the reformer.
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