Month: November 2021

Last week I analysed the Pilates Double Straight Leg Stretch performed by my son César Sampson. In this last week we’ll have a close look at the Criss Cross exercise. How can we perform the Criss Cross – the killer exercise of the Powerhouse Series – with more ease? How to disarm the Criss Cross? Which role do awareness and functionality play? Click and …

If we look behind the scenes of the Pilates Method, we notice that the Pilates Method constantly teases and taunts us. How do we deal with teasing? We focus on the process and the power of our mind. And why not also use the power of a mantra? Did you know that that ‘man‘ in ‘mantra‘ means ‘mind‘ and the ‘tra‘ means ‘vehicle’ …

“There can be no improvement without change!” But how exactly do we define change? Obviously, Joseph cannot become Noah and Mary cannot become Alina, but Joseph can change how Joseph thinks about and treats himself, and so can Mary. The only thing we can change sustainably is ourself. How? Act and …

Where touch says more than mere talk. Sometimes we talk our heads off, give a hundred thousand explanations and nothing changes! Then a certain touch changes everything. Today we will sense our shoulder girdle with the DIY shoulder rotation fascial massage. Extremely important to relieve neck tension sustainably …

The Differentiated Knee Side Roll! Why? Because the freedom of the individual parts defines the integrity of the whole. Use this therapeutic exercise to reprogramme your nervous system and to relieve tension. Good bye neck and back blockades! Let’s release the tensions that are caused so easily by the stress of modern life …

Hello All Together! Do you know how liberating it feels when we make our arms really long? Even if you don’t believe it, stretching our arms allows us to express ourselves completely freely. Let us create some awareness for the connection of our arms to the shoulder girdle and chest today. Free your arms for the sake of freedom of expression! Shoulder stabilisation is key! …

Constantly we bend forward – to our kids, the computer screen, customers, teachers and students. But HOW do we bend so that we do good to our spine? What do we have to do to keep our spine healthy? Our Powerhouse is key! Let us exemplify it with a Pilates flexion exercise – the Spine Stretch Forward. Let’s optimise HOW we bend forward …

Keen on preventing ischia problems? Well, it is clever to every now and then release the muscles in our hips, pelvis and lower back. The exercise sequence ‘Dancing Pyramid’ will help us. Watch our video and try the movement sequence ‘dancing pyramid’. Sense the difference. Your pelvis, hips and lower back will thank you …

What prevents us from rolling our body effortlessly like a ball – apart from conditions like hyperlordosis and scoliosis? How do we learn to roll effortlessly? I will show you today. We will learn to ground our pelvis on the floor and in the air. Yes, we will ground our pelvis also in the air so we can find flow in the movement …

The ‘Donkey Kick’ is a great therapy – psychologically and physiologically. Our busy mind will thank us because it is a great way to let off steam. Our body will thank us because it unites our body parts reflexively and lifts them. The ‘Donkey Kick’ reorganizes our spine and reenergizes it. What a relief for our back! Try it yourself …