Women Centered Movement

Originally written, Aug 12 2020

Pilates, and many forms of yoga, were created by male bodies. And just like clothes that are designed for male bodies, male created movement may not "fit" a female body just right. Sure I could put on men's pants and find a size that could pass, but I think the crotch would feel quite low and the hips would feel quite tight. I would also still prefer to wear women's underwear and to keep a bra on.  So why do we follow movement practices that were created for male bodies without questioning whether they are really serving us? Or at the very least, without adapting them to fit our bodies?

I first started to question this when I was pregnant and teaching Pilates, practicing Pilates and teaching other pregnant women Pilates. Suddenly, my "sitz-bone-width-apart" cue was feeling at odds with my quickly growing pelvis. And "scooping" (aka pulling the abdominals toward the spine) was clearly the opposite of what would actually be serving me when I went through the process of labor and birth. This was also blatantly obvious with pelvic floor cues that tend to overfocus on the lifting and tightening which I knew was not going to help get the baby out.

And yet, it certainly wasn't all bad - especially with a few adjustments, modifications and omissions. Pilates equipment is incredibly versatile and I found that it was exactly what I needed to keep me feeling powerful within my body.  My hyper-flexibility, made more prominent with the help of the hormone Relaxin, was really well supported by Pilates equipment. Allowing me to work in a range of motion that allowed me to stretch and expand, while also staying strong.

So, how do we know what serves our bodies? What parts of your movement practice work for your particular body, at each particular phase of life that you are in? Here are some questions to ask yourself about your movement practice that can help you consider whether modifying a particular movement might be helpful.

What is your goal?

If you're preparing to give birth this is a big one! The majority of women I work with need more help releasing their abdominals and pelvic floors. This doesn't mean Pilates is out! This just means Pilates should be modified in both the exercises being done, and the cueing,  to support this release.

If you're recovering from birth, many Pilates exercises can be very supportive of what the body needs. However, a lot of awareness needs to go into the pressure system of the abdominals (includes the abs, pelvic floor and diaphragm). Kegels must be done responsibly (do you know for sure you need to be doing Kegels?) and beware of the Pilates "scoop" because if not cued, timed or done correctly, it can make diastasis worse.

How is your body different from a male body? Are your hips wider? Is your center of gravity lower? Is your chest heavier? If you're menstruating, breastfeeding, or pregnant do you know how those hormones are affecting your 

structure and should you be doing your normal Pilates routine when you're working with different hormones?

What feels good to you? This doesn't mean what is easy for you. This means that if standing with your legs all the way together doesn't feel good, or bending your knees to your chest in a particular way feels like your hips are grinding, is it really the right position for you to be in? Or maybe you’re menstruating, completely exhausted and want to have a nap on the reformer instead of doing the 100’s. How can you still do your movement practice, but in a way that feels aligned with your cyclical nature?

Is there an alternative? This is where I think Pilates really shines. The number of alternatives to any particular exercise is innumerable. Maybe you try a different piece of equipment, or a different orientation to gravity (standing, sitting, lying down?), or maybe you simply open up your stance, turn your legs out or maybe turn them in, reverse the breath. Basically, explore!

Every exercise we do in Pilates, or asana in yoga, gives us an opportunity to make a choice. I think we need to start to question a lot of what we are told is the "right way" in both Pilates and yoga. Remember, is it serving you and your body? Or are you just following what (male) tradition says is the "right" way?