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Sana Motion - Pilates & Body Fly

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07/10/2025

Correcting the Common Pilates Footwork Mistake

Part 2 – Building Awareness

To increase pelvic awareness, I like to use props. For example, ask clients to place a yoga block (or any flat object) on their pelvis. Then give them this imagery: “Imagine this is a glass of water—don’t spill it.”

With light springs, their focus shifts away from leg strength and toward core stabilization. The goal is simple: stabilize the pelvis while the legs mobilize.

Here’s where cueing matters—remind clients to keep their knees steady, fingertips at “mental distance,” and attention on holding the pelvis stable. This teaches them that footwork isn’t just about leg movement; it’s about core connection and control.

✨ I find this approach works especially well with beginners, helping them set the foundation for proper footwork.

👩‍🏫 What about you? How do you help your beginner clients find pelvic stability during footwork? Let’s share tips and support each other as teachers!

03/10/2025

Correcting the Common Pilates Footwork Mistake

Part 1 – Spotting the Mistake

In the footwork series, one of the most common mistakes we see is pelvic placement. Many clients struggle to stabilize their pelvis while moving their legs—or sometimes they simply don’t understand what they should be doing, even with clear teaching.

Poor body awareness makes this even more challenging. For many clients, it’s not easy to move while connecting the mind and body.

That’s why in all footwork variations, we aim to work in neutral pelvis and neutral spine. But how do we teach that?

👉 First, we cue clients on what a neutral pelvis is. In simple terms, when the ASIS and p***c symphysis are aligned (like a plate resting flat on the pelvis), the pelvis is neutral. A quick trick is asking clients to place their hands in a triangular shape over their pelvis.

And if that’s not enough? Lighten the spring setup—using a light or medium spring makes it easier for them to feel pelvic alignment without being overpowered by leg work.

➡️ Stay tuned for Part 2, where I’ll share how to add tactile awareness and imagery to help clients really connect to pelvic stabilization.

25/09/2025

As promised, here’s Part 2 of my response to the great question about Mermaid and scoliosis 💬🙏

Once the client is set up with more support (like a pillow or spacer), the focus is on elongation and awareness.

✨ Here’s what I cue:

👉 Gentle pressure into the footbar or shoulder block — this activates the deep obliques, TVA, diaphragm, and pelvic floor.
👉 Notice both sides — one direction will usually feel easier, the other more restricted. That’s where the awareness work becomes so valuable.
👉 And remember, in Pilates we don’t work unilaterally. It’s always about creating balance and connection on both sides.

For clients with scoliosis, Mermaid isn’t really about “how far you bend.” It’s about teaching length, stability, and safe movement. 🌿

23/09/2025

Big thanks to one of our lovely followers for raising this great question about Mermaid and scoliosis 🙏

You’re absolutely right — alignment cues can feel very different for clients with scoliosis. In fact, just sitting in the Mermaid position can already be a big challenge because the pelvis and rib cage may not align.
✨ Teaching tip: Instead of pushing into lateral flexion or rotation, focus on elongation. Place the client on a pillow or spacer to square the hips, then encourage them to lengthen the spine first.

This simple setup creates a safer foundation before moving into the exercise. 🌿
👩‍🏫 How do you adapt Mermaid for your clients with scoliosis?

19/09/2025

Knee Stretch – Round Back vs Flat Back (Part 4) ✨
To wrap up this series, let’s look at the key difference between Round Back and Flat Back.
🔹 In Round Back, the focus is on maintaining a posterior pelvic tilt and emphasizing lumbar flexion to connect the abdominals.
🔹 In Flat Back, the goal shifts—your spine stays neutral, and the connection relies even more on breath control to activate and stabilize.
Both versions challenge your core differently, and both are essential to understanding the depth of the Knee Stretch. 💡
That’s the complete series! 🙌 Thank you for following along—keep practicing, stay connected, and bring these techniques into your teaching.

17/09/2025

Knee Stretch – Round Back (Part 3) ✨
Now it’s time to put everything together. In this stage, notice the details:
🔹 The shoulders and pelvis stay stable—no extra movement.
🔹 The focus remains on maintaining the posterior pelvic tilt.
🔹 What moves is only a small action from the hip joint.
🔹 The true work comes from the posterior chain—hip extensors, hamstrings, and of course, the abdominals working to close the carriage.
This is where control meets strength. 💪 It’s not about big movements—it’s

And in Part 4, the final piece of this series, I’ll show you how to fix common mistakes and fully master the technique so you can feel the real essence of this exercise. Stay tuned!

12/09/2025

The essence of this exercise is not just about moving the carriage — it’s about control, breath, and precision.
👉 To activate it correctly, you must:
✔️ Maintain a posterior pelvic tilt (think of your pelvis like a wheel rolling back).
✔️ Engage both your abdominals and hip extensors to create stability.
✔️ Use proper breathing:
Inhale ➝ expand your ribs like an accordion
Exhale ➝ close the rib cage, draw the belly in, and gently engage the pelvic floor
This breathing technique is what allows you to keep the lumbar flexion and avoid losing the curve while pressing the carriage.
✨ Tip: Think of your heels and dorsiflex your ankles to maintain alignment as you move.
—
📌 Stay tuned for Part 3 next week, where I’ll demonstrate the full movement in silence so you can observe exactly what should move, and what must remain stable.

08/09/2025

Knee Stretch – Round Back (Part 1)
✨
This exercise is often tricky to master, especially in
group classes, because many people don’t feel their
abdominals working the way they should.

The key is technique. ✅
Here’s what to focus on in your setup:
🔹 Use 2 springs (usually 1 strong + 1 medium, or 2
strong for men depending on body mass).
🔹 Set your carriage and footbar correctly before you
start.
🔹 Align your knees + hips and curl your toes so your
heels press toward the shoulder blocks.
🔹 Laterally rotate the arms as if “bending” the footbar
to help connect your lats.
🔹 Remember: the goal of Round Back is not just to
round your upper spine, but to flex the lumbar
spine—emphasizing that lower back curve for true
abdominal connection.

This is the foundation—building awareness of the
setup and positioning before adding the next layer.

👉 In Part 2 (coming soon!), we’ll dive deeper into how
to recruit your abdominals and hip extensors, master
posterior pelvic tilt, and connect your breath for
maximum control.

03/09/2025

Part 3 (Final Part) – Common Mistakes & Final Refinements in the Mermaid 🧜‍♀️✨
In this last part of our Mermaid on the Reformer series, we focus on common postural issues that often show up in class.

🔎 Frequent Mistakes:

Forward head posture (common in kyphosis or desk workers) → limits activation of the deep neck flexors.

Rib cage shifting → reduces oblique engagement and spinal elongation.

Overloading with springs → prevents petite or less strong clients from properly connecting to their core.

✅ Solutions:

Use Joseph Pilates’ classic “salute” cue to guide the head and cervical spine into better alignment.

Adjust spring tension so the focus remains on core stability and thoracic mobility.

Cue continuous elongation of the spine, keeping pelvis stable while the ribs and spine mobilize.

💡 Teaching Reminder: The Mermaid is not just about stretching — it’s about training controlled lateral flexion, elongation, and integration of breath with movement. When taught with precision, it becomes a transformative exercise for posture and core health.

✨ That concludes our Mermaid on the Reformer series! Thank you for following along — may your teaching and practice be guided by precision, control, and flow.

📌 Stay tuned → More Pilates mistakes and form corrections will be discussed soon, so you can keep refining your practice and teaching.

02/09/2025

Part 2 – Precision & Alignment in the Mermaid on the Reformer 🧜‍♀️✨
Before movement begins, your setup determines your success in the Mermaid. A small misalignment can shift the work away from the core, strain the neck or shoulder, and limit range of motion.

🔍 Pre-Movement Checklist:
1️⃣ Pelvic Leveling – Hips must be square and level. If one side is higher, elevate on a cushion so both sit bones are evenly grounded on the carriage.
2️⃣ Hand Positioning – Avoid placing your hand in the center of the footbar. Move it slightly forward so your arm is straight, preparing the shoulder joint for optimal congruency.
3️⃣ Spinal Length – Maintain space from crown to tailbone, avoiding forward head posture. Lightly engage deep neck flexors to keep the cervical spine neutral.

Why this matters: Proper setup allows the obliques, erector spinae, and scapular stabilizers to work together, protecting your joints while maximizing the exercise’s benefits.

📌 Next in Part 3 → We’ll address one of the most common postural challenges you’ll see in Mermaid: kyphosis and forward head posture. You’ll also learn a practical cue from Joseph Pilates himself to help your students find better cervical alignment. Stay tuned!

28/08/2025

Knee Stretch – Round Back (Part 1) ✨
This exercise is often tricky to master, especially in group classes, because many people don’t feel their abdominals working the way they should.

The key is technique. ✅
Here’s what to focus on in your setup:
🔹 Use 2 springs (usually 1 strong + 1 medium, or 2 strong for men depending on body mass).
🔹 Set your carriage and footbar correctly before you start.
🔹 Align your knees + hips and curl your toes so your heels press toward the shoulder blocks.
🔹 Laterally rotate the arms as if “bending” the footbar to help connect your lats.
🔹 Remember: the goal of Round Back is not just to round your upper spine, but to flex the lumbar spine—emphasizing that lower back curve for true abdominal connection.

This is the foundation—building awareness of the setup and positioning before adding the next layer.

👉 In Part 2 (coming soon!), we’ll dive deeper into how to recruit your abdominals and hip extensors, master posterior pelvic tilt, and connect your breath for maximum control.

26/08/2025

Pilates is not a passing trend—it’s a living method.

I was introduced to it through injury, but what I discovered was a movement system so intelligent, so precise, and so healing that it became my life’s work.

I was trained by first-generation instructors who learned directly from Joseph Pilates himself. Today, I pass that knowledge on to the next generation—with the same level of discipline, precision, and intention.

This is what Pilates is meant to be: a method grounded in lineage, carried through presence, and practiced with purpose.

🌀 Pilates is here to stay—because the body needs it.

ที่อยู่

Sukhumvit Soi 23
Bangkok
10110

เวลาทำการ

จันทร์	08:00 - 21:00
อังคาร	08:00 - 21:00
พุธ	08:00 - 21:00
พฤหัสบดี	08:00 - 21:00
ศุกร์	08:00 - 21:00
เสาร์	09:00 - 17:00
อาทิตย์	09:00 - 17:00

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