Tanya Futter Pilates

Revisiting the fundemantal of principles.. back to basics Exhale Yoga Studio

March MATness Day 1️⃣5️⃣
Shoulder Bridge. One exercise, many progressions.

Progressions are how we build strength, control, and confidence in Pilates. We don’t just jump to the hardest version — we layer the work step by step. First learning the foundation: spinal articulation, glute and hamstring connection, and pelvic stability. From there we can start adding challenges like marching, single-leg work, or increasing range and control.

The goal isn’t to make the exercise harder just for the sake of it, but to deepen the work while maintaining alignment and control. When the foundation is solid, the progressions start to feel powerful rather than overwhelming.

Sometimes the simplest exercises end up having the most variations.

Futter Pilates Boy | The Pilates Babe Elzaan van Rensburg

March MATness Day 1️⃣3️⃣

Despite the name, there is no pulling on the neck. The hands simply support the head and help keep the chest open and the spine long.

The head leads the body, initiating the movement as the spine begins to articulate off the mat. From there, the abdominals do the work, lifting and controlling the body as you come forward and stack the spine tall.

As you roll back down, think of lengthening through the spine, moving one vertebra at a time with control rather than collapsing or pulling with the arms.

Neck Pull challenges strength, control, and spinal mobility, reminding us that in Pilates the movement always comes from the center, not from forcing the body with the neck or shoulders.
Elzaan van Rensburg