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As I approach the 2-year mark of certification as well as teaching group classes weekly, here’s a reflection one of the things I love most about my teaching career so far – the freedom to design my class plans. I was working as a designer in a startup (also a career pivot) when I got my first opportunities to teach, and it struck me how much room for creativity a Pilates teacher has in this day and age.

As I continued to teach, the challenge went beyond class planning but also on being able to think on the spot and make risk-reward calculations on how to proceed with a class, given that students are all at different stages of understanding and embodiment of

the Pilates, PLUS that:

— they need to learn things

— get better at things

— understand how the things they know can evolve into the next level of challenge

All in all, it’s critical to have an intentional teaching approach

A standing warm-up is an incredibly effective way to bring your body into an active state from the get-go. By moving out of a lying position and into a vertical stance, we encourage full-body engagement, integrating both upper and lower body connections right from the start. This shift to standing gets the body prepared to stabilize and mobilize all at once, addressing both muscle activation and movement awareness.

Building Balance & Coordination
Standing warm-ups naturally incorporate balance and coordination into the routine. These movements encourage the body to find balance points, requiring both static and dynamic stabilization. Whether it’s a simple hip opener, a stretch, or a lunge with a reach, the body starts to build the neuro-muscular connections that are essential for the rest of the workout. Balance is foundational, particularly for students who may have muscular imbalances or stability issues.

1. Standing Roll-Downs
   • Why it works: Starts by articulating the spine slowly, moving from head to tailbone. This mobilizes the spine, encourages flexibility, and activates the core.
   • How to perform: Stand tall, feet hip-width apart. Start by nodding the head and slowly rolling down one vertebra at a time. Pause at the bottom and reverse the movement slowly. Repeat 5–8 times.
2. Side Reaches and Lateral Stretches
   • Why it works: This opens the side body, activates the obliques, and stretches the intercostals, helping to promote spinal mobility and upper body connection.
   • How to perform: Stand tall, feet hip-width apart, arms extended overhead. Reach one arm up and over to the opposite side, creating a side bend. Return to center, and repeat on the other side. Repeat 5–8 times each side.