The Pilates Principles
Pelvic Placement
What Is Pelvic Placement in STOTT Pilates?
STOTT Pilates is a modern approach to the classic Pilates method, focusing on the natural curves of the spine and precise alignment. A core component of this method is pelvic placement, which involves positioning the pelvis in a way that supports efficient, safe movement.
There are two main pelvic positions:
Neutral Pelvis
Your hip bones and pubic bone form a level triangle.
Maintains the natural curve of the spine.
Used in most exercises to build core strength and stability.
Neutral spine is used more as core strength increases and you progress though the repertoire.
Imprinted Pelvis
The lower back gently lengthens toward the mat, often accompanied with the cue ‘slide the ribs down to the hips’
In this position the pubic bone sits slight higher than the hip bones
Used in specific exercises, often abdominal work like the hundred or inversions to provide added spinal support.
Helpful for beginners or those with back concerns.
How to Find Your Neutral Pelvis: A Step-by-Step Guide
Lie on your back with knees bent and feet hip-width apart.
Place your hands on your hip bones.
Gently rock your pelvis forward and back a few times and stop roughly in the middle when the hip and pubic bone are aligned.
You’re in neutral when you feel a small, natural curve under your lower back. If a bowl of water was balanced on your pelvis, would it be stable and not spill?
How to Find Your Imprint: A Step-by-Step Guide
On a gentle exhale through the mouth, draw your navel towards your spine (like zipping up tight jeans). Think of your abdominal muscles hugging in and down. Imagine wearing a corset and it being tightened.
Using your abdominal muscles (not your glutes), tilt your pelvis slightly backward towards the mat.
The pubic bone will rise slightly above the hip bones.
Your lower back will lengthen gently towards the mat, reducing the natural curve you have in Neutral.
In imprint, your lower back may lightly touch the mat, but it shouldn’t be forcefully pressed down.
Practice, Practice, Practice!
Pelvic placement is more than just a technique, it’s a cornerstone of safe and effective Pilates. By applying the STOTT Pilates principle of pelvic placement you’ll strengthen your core, improve posture, and protect your spine during every session.