Amapola Pilates & Wellness

Head & cervical placement is the fifth principle of STOTT Pilates®.

The head and neck should follow the natural line of the spine, maintaining continuity throughout the body.

Whether the movement involves flexion or extension, the cervical spine responds to the upper back, without force or unnecessary tension.

When the neck stays aligned, movement feels more supported, efficient, and connected.

Rib cage placement is the third principle of STOTT Pilates®.

Rib Cage Placement is about maintaining a neutral thoracic position during movement.

As the arms move overhead, the rib cage remains in gentle contact with the mat, without pressing the spine down or allowing the chest to lift excessively.

The goal is not to flatten the spine or force the movement, but to maintain control and alignment through the thoracic spine.

The arms only move as far as the rib cage can remain stable and controlled.

This awareness helps support efficient movement and reduce unnecessary tension through the back. 🌿

Breathing is the first principle of STOTT Pilates®.In this practice, breath is more than inhaling and exhaling — it’s a way to bring awareness to the body.By placing the hands on the rib cage, we learn to feel how the ribs expand with each inhale and gently soften on the exhale.This breathing pattern supports the spine, encourages deep stabilization, and prepares the body to move with clarity and control.Before strength, before complexity, there is breath.This is where conscious movement begins. 🌿