The Pilates Exam Room Castos https://the-pilates-exam-room.castos.com A deep dive educational conversation for Pilates pros—A calm, practical chat for instructors: exam-prep conversations -aligned objectives, linking repertoire, movement science, and rehab principles to help you pass boards and stay sharp across the lifespan. Educational only, not medical advice. Fri, 31 Oct 2025 00:48:00 +0000 en © 2025 https://episodes.castos.com/lovegevity/images/The-Pilates-Exam-Room-1-.png The Pilates Exam Room https://the-pilates-exam-room.castos.com A deep dive educational conversation for Pilates pros—A calm, practical chat for instructors: exam-prep conversations -aligned objectives, linking repertoire, movement science, and rehab principles to help you pass boards and stay sharp across the lifespan. Educational only, not medical advice. The Studio episodic A deep dive educational conversation for Pilates pros—A calm, practical chat for instructors: exam-prep conversations -aligned objectives, linking repertoire, movement science, and rehab principles to help you pass boards and stay sharp across the lifespan. Educational only, not medical advice. Societygal hello@societygal.com false https://feeds.castos.com/796r3 yes <![CDATA[Teaser Series Deep Dive Discussion]]> Fri, 31 Oct 2025 00:48:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130308 https://the-pilates-exam-room.castos.com/episodes/teaser-series-deep-dive-discussion Understanding the benefits and steps to the teaser variation.

]]> false Understanding the benefits and steps to the teaser variation.

]]> 00:20:59 <![CDATA[The Secret Language of Movement]]> Thu, 23 Oct 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129500 https://the-pilates-exam-room.castos.com/episodes/the-secret-language-of-movement Visual Cueing for Instructors

]]> false Visual Cueing for Instructors

]]> 00:06:00 <![CDATA[Meet The Rhomboids]]> Fri, 17 Oct 2025 03:33:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129502 https://the-pilates-exam-room.castos.com/episodes/meet-the-rhomboids The Dynamic Duo

]]> false The Dynamic Duo

]]> 00:05:02 <![CDATA[The Human Spine]]> Fri, 10 Oct 2025 03:31:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129499 https://the-pilates-exam-room.castos.com/episodes/the-human-spine false 00:06:06 <![CDATA[Mastering Group Classes for Instructors]]> Thu, 02 Oct 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129409 https://the-pilates-exam-room.castos.com/episodes/mastering-group-classes-for-instructors false 00:06:51 <![CDATA[From Passion To Practice]]> Thu, 25 Sep 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129408 https://the-pilates-exam-room.castos.com/episodes/from-passion-to-practice Taking your pilates professional.

]]> false Taking your pilates professional.

]]> 00:05:30 <![CDATA[How To Read A Body]]> Thu, 18 Sep 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128655 https://the-pilates-exam-room.castos.com/episodes/how-to-read-a-body false 00:07:37 <![CDATA[The Unseen Machinery]]> Thu, 11 Sep 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128651 https://the-pilates-exam-room.castos.com/episodes/the-unseen-machinery false 00:07:07 <![CDATA[The Body As A Machine]]> Thu, 04 Sep 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128653 https://the-pilates-exam-room.castos.com/episodes/the-body-as-a-machine false 00:07:04 <![CDATA[How To Plan A Pilates Class - For Instructors]]> Mon, 01 Sep 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129404 https://the-pilates-exam-room.castos.com/episodes/how-to-plan-a-pilates-class-for-instructors Guideline and tips to remove the stress.

]]> false Guideline and tips to remove the stress.

]]> 00:06:08 <![CDATA[Core Uncovered]]> Thu, 14 Aug 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128034 https://the-pilates-exam-room.castos.com/episodes/core-uncovered Torso & Spine Demystified

Chapters

  • (00:00:00) - The Core of Your Body: Anatomy 101
  • (00:00:58) - What is a body's connective tissue?
  • (00:02:21) - Anatomy 5, Agonists, Integrists, Mobil
  • (00:05:02) - Anatomy 4, Breathing
  • (00:06:50) - The Secret Soldiers of the Spine
  • (00:09:16) - Is Your Spine More Mobile Than Mine?
  • (00:10:22) - External Obliques and Rectus abdominis
  • (00:12:32) - Muscles of the Back: Extensions and stabilizers
  • (00:14:11) - An Overview of Psoas and iliacus
  • (00:17:05) - Th thoracolumbar fascia: a soup can of
  • (00:19:20) - An Intimate Dance Through Your Spine
]]> false Torso & Spine Demystified

]]> 00:21:29 <![CDATA[Beyond The Six Pack]]> Thu, 10 Jul 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128033 https://the-pilates-exam-room.castos.com/episodes/beyond-the-six-pack A deep dive into core and more.

Chapters

  • (00:00:00) - Your Core: The Real Story
  • (00:00:50) - Understanding the Body's Connective Tissues
  • (00:01:58) - Your Inner Core
]]> false A deep dive into core and more.

]]> 00:07:29 <![CDATA[Your Body's Secret Symphony]]> Thu, 12 Jun 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128031 https://the-pilates-exam-room.castos.com/episodes/your-bodys-secret-symphony The Musculoskeletal System from Head to Toe

Chapters

  • (00:00:00) - A New Look at Your Body's Muscles
  • (00:01:19) - What is a muscle? (Myology 101)
  • (00:04:48) - How to Flex Your Neck
  • (00:06:51) - Anatomy 4, The Core
  • (00:10:10) - The iliopsoas
  • (00:11:16) - Anatomy 6, Stability and Mobility
  • (00:14:09) - Head and Shoulder Muscles
  • (00:15:27) - Anatomy 4, The hip, thigh, knee
  • (00:18:50) - What are hip flexors and the sartorius muscle?
  • (00:19:42) - Hamstrings 6, Leg extensors
  • (00:20:35) - Anatomy 4, Leg and knee movements
  • (00:23:43) - An Intimate Look at Your Body
]]> false The Musculoskeletal System from Head to Toe

]]> 00:25:28 <![CDATA[3 Steps Guide to Cueing]]> Thu, 01 May 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129398 https://the-pilates-exam-room.castos.com/episodes/3-steps-guide-to-cueing A look at Ginny Massie's 3 Step Guide to Empowering Communication

]]> false A look at Ginny Massie's 3 Step Guide to Empowering Communication

]]> 00:11:56 <![CDATA[Benefits of Pilates on Depression, Anxiety, and Stress]]> Thu, 03 Apr 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129378 https://the-pilates-exam-room.castos.com/episodes/benefits-of-pilates-on-depression-anxiety-and-stress An Observational Study Comparing People Practicing Pilates to Non-Active Controls

]]> false An Observational Study Comparing People Practicing Pilates to Non-Active Controls

]]> 00:13:46 <![CDATA[The Blueprint of You]]> Thu, 20 Mar 2025 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128647 https://the-pilates-exam-room.castos.com/episodes/the-blueprint-of-you false 00:05:49 <![CDATA[Your Body's Hidden Architecture]]> Thu, 20 Feb 2025 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128030 https://the-pilates-exam-room.castos.com/episodes/your-bodys-hidden-architecture Unpacking the Musculoskeletal System

Chapters

  • (00:00:00) - The Most Important Muscle in Your Body
  • (00:02:28) - Inside Your Body: The Core and Mobilizers
]]> false Unpacking the Musculoskeletal System

]]> 00:05:05 <![CDATA[The Language of Your Body]]> Thu, 09 Jan 2025 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128646 https://the-pilates-exam-room.castos.com/episodes/the-language-of-your-body false 00:06:45 <![CDATA[The Skeleton]]> Thu, 12 Dec 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128029 https://the-pilates-exam-room.castos.com/episodes/the-skeleton The Body's Blueprint

Chapters

  • (00:00:00) - A Skeleton: The Living Architecture
  • (00:01:01) - Myology 6, Your Living Framework
  • (00:04:14) - A Skeleton's Framework and Joints
]]> false The Body's Blueprint

]]> 00:05:27 <![CDATA[Pilates Certification Training]]> Fri, 06 Dec 2024 06:35:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2131856 https://the-pilates-exam-room.castos.com/episodes/pilates-certification-training The episode highlights the essential steps for aspiring Pilates instructors to gain certification and become effective teachers. 

Key themes include the importance of understanding anatomy and biomechanics, the need for comprehensive training, and the benefits of Pilates for health and well-being. This information is highly relevant to the general public, particularly those interested in pursuing a career in Pilates or enhancing their personal practice.

]]> false The episode highlights the essential steps for aspiring Pilates instructors to gain certification and become effective teachers. 

Key themes include the importance of understanding anatomy and biomechanics, the need for comprehensive training, and the benefits of Pilates for health and well-being. This information is highly relevant to the general public, particularly those interested in pursuing a career in Pilates or enhancing their personal practice.

]]> 00:14:42 <![CDATA[Rocking]]> Thu, 28 Nov 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130319 https://the-pilates-exam-room.castos.com/episodes/rockling An advanced prone thoracic extension with bilateral knee flexion holding the ankles/shins and a gentle forward–back rocking about the lower ribs/upper abdomen. It integrates spinal extensors + glute–ham synergy + anterior hip length while maintaining quiet ribs/pelvis and a long neck.

]]> false An advanced prone thoracic extension with bilateral knee flexion holding the ankles/shins and a gentle forward–back rocking about the lower ribs/upper abdomen. It integrates spinal extensors + glute–ham synergy + anterior hip length while maintaining quiet ribs/pelvis and a long neck.

]]> 00:08:17 <![CDATA[Lobster]]> Thu, 21 Nov 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130318 https://the-pilates-exam-room.castos.com/episodes/lobster A prone thoracic extension drill with coordinated arm and leg abduction/adduction (“open/close”) performed at a small hover. Trains posterior chain endurance, scapular organization, hip line control, and breath under rhythmic load—without dumping into the lumbar spine.

]]> false A prone thoracic extension drill with coordinated arm and leg abduction/adduction (“open/close”) performed at a small hover. Trains posterior chain endurance, scapular organization, hip line control, and breath under rhythmic load—without dumping into the lumbar spine.

]]> 00:06:51 <![CDATA[One Leg Kick and Double Leg Kick Explained]]> Thu, 14 Nov 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130317 https://the-pilates-exam-room.castos.com/episodes/one-leg-kick-and-double-leg-kick-explained Both drills are prone posterior-chain exercises.

  • One Leg Kick emphasizes hamstring curl + hip extension on a Sphinx/forearm support with thoracic lift.

  • Double Leg Kick adds bilateral knee flexion pulses with a coordinated thoracic extension reach (hands behind back).

They balance flexion-heavy ab blocks, pattern glute–ham synergy, and train scapular organization with a quiet pelvis.

]]> false Both drills are prone posterior-chain exercises.

  • One Leg Kick emphasizes hamstring curl + hip extension on a Sphinx/forearm support with thoracic lift.

  • Double Leg Kick adds bilateral knee flexion pulses with a coordinated thoracic extension reach (hands behind back).

They balance flexion-heavy ab blocks, pattern glute–ham synergy, and train scapular organization with a quiet pelvis.

]]> 00:07:21 <![CDATA[Decoding The Core]]> Thu, 07 Nov 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128645 https://the-pilates-exam-room.castos.com/episodes/decoding-the-core false 00:06:21 <![CDATA[Heel Squeeze]]> Thu, 31 Oct 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130315 https://the-pilates-exam-room.castos.com/episodes/heel-squeeze A prone posterior-chain activation that targets the deep hip external rotators, hamstrings, and glute max while the pelvis stays heavy and quiet. Trains organized turnout and hip extension without dumping into the lumbar spine. Also called Heel Squeeze Prone; a great bridge between Half Swan/Superman and more dynamic prone work.

]]> false A prone posterior-chain activation that targets the deep hip external rotators, hamstrings, and glute max while the pelvis stays heavy and quiet. Trains organized turnout and hip extension without dumping into the lumbar spine. Also called Heel Squeeze Prone; a great bridge between Half Swan/Superman and more dynamic prone work.

]]> 00:06:39 <![CDATA[Swimming]]> Thu, 24 Oct 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130314 https://the-pilates-exam-room.castos.com/episodes/swimming Swimming is a prone contralateral extension drill: alternating arm/leg lifts that train thoracic extension, posterior oblique sling (lat ↔ glute), and breathing under rhythmic load, while the pelvis stays heavy and the neck stays long.

]]> false Swimming is a prone contralateral extension drill: alternating arm/leg lifts that train thoracic extension, posterior oblique sling (lat ↔ glute), and breathing under rhythmic load, while the pelvis stays heavy and the neck stays long.

]]> 00:06:47 <![CDATA[Body Language]]> Thu, 17 Oct 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128028 https://the-pilates-exam-room.castos.com/episodes/body-language Understanding how we move.

Chapters

  • (00:00:00) - Learning to Move Your Body
  • (00:00:57) - Anatomy 4, Movement
  • (00:02:35) - Anatomy: Parts, Actions, Vocabulary
]]> false Understanding how we move.

]]> 00:05:51 <![CDATA[Breast Stroke]]> Fri, 11 Oct 2024 01:16:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130313 https://the-pilates-exam-room.castos.com/episodes/breast-stroke A prone thoracic extension series that coordinates scapular organization with a flowing arm stroke pattern. You create axial length, then layer extension and arm circles while the pelvis stays heavy and quiet.

]]> false A prone thoracic extension series that coordinates scapular organization with a flowing arm stroke pattern. You create axial length, then layer extension and arm circles while the pelvis stays heavy and quiet.

]]> 00:06:47 <![CDATA[Swan Dive Series]]> Thu, 03 Oct 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130304 https://the-pilates-exam-room.castos.com/episodes/swan-dive-series Swan Dive is an advanced prone thoracic extension with a rhythmic rocking “bow” about the lower ribs/upper abdomen. It integrates spinal extensors + glute-ham synergy + scapular organization while the pelvis stays heavy/quiet and the neck stays long.

]]> false Swan Dive is an advanced prone thoracic extension with a rhythmic rocking “bow” about the lower ribs/upper abdomen. It integrates spinal extensors + glute-ham synergy + scapular organization while the pelvis stays heavy/quiet and the neck stays long.

]]> 00:07:28 <![CDATA[Superman]]> Thu, 26 Sep 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130303 https://the-pilates-exam-room.castos.com/episodes/superman A prone, global back-extension pattern that integrates thoracic extension, glute-ham co-contraction, and scapular organization while the pelvis stays heavy and quiet. Think of it as a cousin to Swan/Dart, skewed toward a long-lever isometric hold rather than a press-up.

]]> false A prone, global back-extension pattern that integrates thoracic extension, glute-ham co-contraction, and scapular organization while the pelvis stays heavy and quiet. Think of it as a cousin to Swan/Dart, skewed toward a long-lever isometric hold rather than a press-up.

]]> 00:08:22 <![CDATA[The Half Swan]]> Thu, 19 Sep 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130301 https://the-pilates-exam-room.castos.com/episodes/the-half-swan A prone thoracic extension series that teaches you to create axial length and segmental extension from the mid-spine while the pelvis stays heavy and quiet. It balances the flexion-heavy ab work, restores posture, and trains scapular organization.

]]> false A prone thoracic extension series that teaches you to create axial length and segmental extension from the mid-spine while the pelvis stays heavy and quiet. It balances the flexion-heavy ab work, restores posture, and trains scapular organization.

]]> 00:08:42 <![CDATA[Beyond Scaffolding]]> Thu, 12 Sep 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128026 https://the-pilates-exam-room.castos.com/episodes/the-bodys-blueprint Your Bones, Joints, and the Suprising Engineering of Movement

Chapters

  • (00:00:00) - Your Skeleton
  • (00:00:58) - The Role of Bones in Your Body
  • (00:04:38) - How Do Your Ligaments Flex?
  • (00:06:20) - Anatomy 3, The skeleton
  • (00:07:03) - Your spine
  • (00:08:47) - How Spinal Mobility Is Made
  • (00:09:55) - Anatomy 4, Head, Neck, Rib Cage
  • (00:11:31) - The pelvis
  • (00:12:26) - The shoulder is a masterclass in mobility
  • (00:13:25) - Fooled by Nature: The forearm
  • (00:14:27) - Anatomy 4, The foundations of your body
]]> false Your Bones, Joints, and the Suprising Engineering of Movement

]]> 00:18:17 <![CDATA[Teaser Series]]> Thu, 05 Sep 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130298 https://the-pilates-exam-room.castos.com/episodes/teaser-series Teaser is an advanced segmental thoracic flexion to a balanced V-sit with controlled lever management (legs/arms) and an articulate return. It integrates rib–pelvis organization, hip dissociation, and breathing under load.

]]> false Teaser is an advanced segmental thoracic flexion to a balanced V-sit with controlled lever management (legs/arms) and an articulate return. It integrates rib–pelvis organization, hip dissociation, and breathing under load.

]]> 00:07:01 <![CDATA[The Neck Pull]]> Thu, 29 Aug 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130294 https://the-pilates-exam-room.castos.com/episodes/the-neck-pull Neck Pull is an advanced Roll-Up family exercise performed with hands behind head, elbows wide, increasing lever length and load across the anterior chain while demanding thoracic flexion control and—in the second variation—flat-back hinge competency. It’s a posture re-educator: length first, then segment.

]]> false Neck Pull is an advanced Roll-Up family exercise performed with hands behind head, elbows wide, increasing lever length and load across the anterior chain while demanding thoracic flexion control and—in the second variation—flat-back hinge competency. It’s a posture re-educator: length first, then segment.

]]> 00:06:56 <![CDATA[The Roll-Up Explained]]> Thu, 22 Aug 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130291 https://the-pilates-exam-room.castos.com/episodes/the-roll-up-explained A segmental spinal flexion (and extension on the return) performed supine → seated → forward flexion, then reversing to articulate down. Trains rib–pelvis integration, eccentric control, and breathing under load. It’s the poster child for peel, don’t yank.

]]> false A segmental spinal flexion (and extension on the return) performed supine → seated → forward flexion, then reversing to articulate down. Trains rib–pelvis integration, eccentric control, and breathing under load. It’s the poster child for peel, don’t yank.

]]> 00:06:25 <![CDATA[Obliques 1 & 2]]> Thu, 15 Aug 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130290 https://the-pilates-exam-room.castos.com/episodes/obliques-1-2 Obliques (aka Criss-Cross family) train segmental thoracic flexion + rotation while the pelvis stays quiet. They build rotational trunk endurance, hip dissociation, and breath coordination—core skills for gait, sport, and daily turning.

]]> false Obliques (aka Criss-Cross family) train segmental thoracic flexion + rotation while the pelvis stays quiet. They build rotational trunk endurance, hip dissociation, and breath coordination—core skills for gait, sport, and daily turning.

]]> 00:07:06 <![CDATA[The Case of The Aching Neck]]> Thu, 08 Aug 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128642 https://the-pilates-exam-room.castos.com/episodes/the-case-of-the-aching-neck false 00:07:05 <![CDATA[One Leg Circle]]> Thu, 01 Aug 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2130288 https://the-pilates-exam-room.castos.com/episodes/one-leg-circle A hip-centric circumduction drill done supine that trains hip dissociation (femur moving in the socket) while the pelvis and rib cage stay quiet. Builds control through multiple planes (sagittal ↔ frontal ↔ transverse) with modest range.

]]> false A hip-centric circumduction drill done supine that trains hip dissociation (femur moving in the socket) while the pelvis and rib cage stay quiet. Builds control through multiple planes (sagittal ↔ frontal ↔ transverse) with modest range.

]]> 00:06:00 <![CDATA[Classical Ab Series: Single Leg Stretch, Double Leg Stretch, Scissors and More]]> Thu, 25 Jul 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129516 https://the-pilates-exam-room.castos.com/episodes/single-leg-stretch-double-leg-stretch-scissors-and-more These are core pieces of the Classical Ab Series. They train segmental thoracic flexion and hip dissociation while the trunk stays organized (anti-extension, anti-rotation). Breath shapes the abdomen from the inside—your “free core brace.”

]]> false These are core pieces of the Classical Ab Series. They train segmental thoracic flexion and hip dissociation while the trunk stays organized (anti-extension, anti-rotation). Breath shapes the abdomen from the inside—your “free core brace.”

]]> 00:06:38 <![CDATA[The Language of Movement]]> Thu, 18 Jul 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128025 https://the-pilates-exam-room.castos.com/episodes/the-language-of-movement Your body's user manual: unpacking movement and why natural isn't always neutral.

Chapters

  • (00:00:00) - What Really Happens Inside My Body
  • (00:03:27) - Basic anatomical terminology for muscles, fascia, and more
  • (00:06:47) - Anatomy 6, Anatomical Neutrality
  • (00:09:15) - Body Physiology: Deep, Superficial and Intermediate
  • (00:10:08) - Body Movement 6, Planes of Motion
  • (00:14:19) - What is Neutral and Natural Posture?
  • (00:17:50) - The Neutral Posture
]]> false Your body's user manual: unpacking movement and why natural isn't always neutral.

]]> 00:18:27 <![CDATA[The Hundreds]]> Thu, 11 Jul 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129514 https://the-pilates-exam-room.castos.com/episodes/the-hundreds The Hundred is a dynamic thoracic flexion hold with rhythmic arm pumps and breath patterning (5 counts in, 5 counts out × 10 cycles = 100 pumps). It builds heat, increases respiratory efficiency, and trains global endurance while you stabilize the lumbopelvic region.

]]> false The Hundred is a dynamic thoracic flexion hold with rhythmic arm pumps and breath patterning (5 counts in, 5 counts out × 10 cycles = 100 pumps). It builds heat, increases respiratory efficiency, and trains global endurance while you stabilize the lumbopelvic region.

]]> 00:06:43 <![CDATA[Toe Taps]]> Fri, 05 Jul 2024 04:18:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129511 https://the-pilates-exam-room.castos.com/episodes/toe-taps Toe Taps teach hip dissociation (moving at the hip without the pelvis/lumbar spine joining the party) while training deep core stability and breath control. They’re a cornerstone for progressing toward dead bugs, ab series, and double-leg lower lifts—without poking the low back.

]]> false Toe Taps teach hip dissociation (moving at the hip without the pelvis/lumbar spine joining the party) while training deep core stability and breath control. They’re a cornerstone for progressing toward dead bugs, ab series, and double-leg lower lifts—without poking the low back.

]]> 00:06:21 <![CDATA[The Pilates Half Curl]]> Fri, 28 Jun 2024 04:15:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129510 https://the-pilates-exam-room.castos.com/episodes/the-pilates-half-curl The Half Curl (aka “chest lift prep”/“ab prep”) is a segmental thoracic flexion in supine. You maintain a stable pelvis/ribs, then curl the head/shoulders until the inferior tips of the scapulae are just light on the mat. Range is modest; quality is everything.

]]> false The Half Curl (aka “chest lift prep”/“ab prep”) is a segmental thoracic flexion in supine. You maintain a stable pelvis/ribs, then curl the head/shoulders until the inferior tips of the scapulae are just light on the mat. Range is modest; quality is everything.

]]> 00:06:44 <![CDATA[The Healthy Chaos of Movement]]> Thu, 20 Jun 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129171 https://the-pilates-exam-room.castos.com/episodes/the-healthy-chaos-of-movement Why Pilates Needs Non Linear Science

]]> false Why Pilates Needs Non Linear Science

]]> 00:18:04 <![CDATA[Pilates and The Perfect Movement Myth]]> Thu, 13 Jun 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129169 https://the-pilates-exam-room.castos.com/episodes/pilates-and-the-perfect-movement-myth Why Variability is Your Body's Secret Weapon

Chapters

  • (00:00:00) - Pilates: The Science of Movement Variability
  • (00:04:33) - The Surprising Science of Pilates
  • (00:07:50) - Pilates and Movement Variability
  • (00:15:03) - What Is True Movement Mastery?
]]> false Why Variability is Your Body's Secret Weapon

]]> 00:15:57 <![CDATA[Beyond The Mat]]> Thu, 06 Jun 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129341 https://the-pilates-exam-room.castos.com/episodes/beyond-the-mat A discussion about the history of Pilates and Joseph Pilates story.

]]> false A discussion about the history of Pilates and Joseph Pilates story.

]]> 00:15:37 <![CDATA[Cueing Tips for Instructors]]> Thu, 30 May 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129402 https://the-pilates-exam-room.castos.com/episodes/cueing-tips-for-instructors A 3-Step Process

]]> false A 3-Step Process

]]> 00:05:10 <![CDATA[From Pilates Student to Pilates Instructor]]> Thu, 23 May 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129401 https://the-pilates-exam-room.castos.com/episodes/from-pilates-student-to-pilates-instructor Preparing for Pilates Teacher Training and Ditching Perfection

]]> false Preparing for Pilates Teacher Training and Ditching Perfection

]]> 00:14:48 <![CDATA[Your Trapezius: The Unsung Giant]]> Thu, 16 May 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129397 https://the-pilates-exam-room.castos.com/episodes/your-trapezius-the-unsung-giant Deep Dive into Your Trapezius and How to Master Your Anatomy

]]> false Deep Dive into Your Trapezius and How to Master Your Anatomy

]]> 00:11:35 <![CDATA[Your Muscles: The Architects of Movement]]> Thu, 09 May 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129396 https://the-pilates-exam-room.castos.com/episodes/your-muscles-the-architects-of-movement The Master Architects of Movement, Heat, and Hidden Strength

]]> false The Master Architects of Movement, Heat, and Hidden Strength

]]> 00:27:15 <![CDATA[Core Uncovered]]> Thu, 02 May 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129395 https://the-pilates-exam-room.castos.com/episodes/core-uncovered-1 Your Abdominal and Back Muscle Blueprint

]]> false Your Abdominal and Back Muscle Blueprint

]]> 00:20:33 <![CDATA[Your Back's Unsung Heroes]]> Thu, 25 Apr 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129393 https://the-pilates-exam-room.castos.com/episodes/your-backs-unsung-heroes A Deep Dive into Extrinsic Muscles and Upper Limb Power

]]> false A Deep Dive into Extrinsic Muscles and Upper Limb Power

]]> 00:12:00 <![CDATA[The Hidden Symphony of Shoulders]]> Thu, 18 Apr 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129392 https://the-pilates-exam-room.castos.com/episodes/the-hidden-symphony-of-shoulders Unpacking the Incredible Engineering of Your Shoulder

]]> false Unpacking the Incredible Engineering of Your Shoulder

]]> 00:10:16 <![CDATA[The Pilates Ladder]]> Thu, 11 Apr 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129377 https://the-pilates-exam-room.castos.com/episodes/the-pilates-ladder From Beer Barrels to Back Bends: The Unexpected History and Ingenious Design of the Pilates Ladder

]]> false From Beer Barrels to Back Bends: The Unexpected History and Ingenious Design of the Pilates Ladder

]]> 00:11:34 <![CDATA[The Wunda Chair]]> Thu, 04 Apr 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129375 https://the-pilates-exam-room.castos.com/episodes/the-wunda-chair The Chameleon of Core.

]]> false The Chameleon of Core.

]]> 00:15:44 <![CDATA[The Cadillac]]> Thu, 28 Mar 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129371 https://the-pilates-exam-room.castos.com/episodes/the-cadillac A Deep Dive Overview of The Cadillac

]]> false A Deep Dive Overview of The Cadillac

]]> 00:11:49 <![CDATA[A Deep Dive Discussion About the Pilates Reformer]]> Thu, 21 Mar 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129350 https://the-pilates-exam-room.castos.com/episodes/a-deep-dive-discussion-about-the-pilates-reformer History, Mechanics, and Holistic Transformation

]]> false History, Mechanics, and Holistic Transformation

]]> 00:14:20 <![CDATA[The Pilates Reformer Explained]]> Thu, 14 Mar 2024 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129348 https://the-pilates-exam-room.castos.com/episodes/the-pilates-reformer-explained An Overview of the Pilates Reformer

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]]> 00:05:16 <![CDATA[Decode Your Body]]> Thu, 07 Mar 2024 21:24:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129394 https://the-pilates-exam-room.castos.com/episodes/decode-your-body The Essential Language of Movement, Anatomy, and Exercise

]]> false The Essential Language of Movement, Anatomy, and Exercise

]]> 00:15:31 <![CDATA[Pilates Machines Explained]]> Thu, 07 Mar 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129346 https://the-pilates-exam-room.castos.com/episodes/pilates-machines-explained Pilates machines and equipment explained.

]]> false Pilates machines and equipment explained.

]]> 00:04:26 <![CDATA[Pilates Origins and Evolution]]> Thu, 29 Feb 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129340 https://the-pilates-exam-room.castos.com/episodes/pilates-origins-and-evolution Joseph Pilates Contrology Evolution into Contemporary Pilates

]]> false Joseph Pilates Contrology Evolution into Contemporary Pilates

]]> 00:12:54 <![CDATA[Classical Vs. Contemporary Pilates]]> Thu, 22 Feb 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129337 https://the-pilates-exam-room.castos.com/episodes/classical-vs-contemporary-pilates Whats the difference between classical pilates and today's contemporary versions for functional movement.

]]> false Whats the difference between classical pilates and today's contemporary versions for functional movement.

]]> 00:14:40 <![CDATA[Decoding the Pilates Divide]]> Thu, 15 Feb 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129339 https://the-pilates-exam-room.castos.com/episodes/decoding-the-pilates-divide Understanding the difference between Classical vs. Contemporary Pilates

]]> false Understanding the difference between Classical vs. Contemporary Pilates

]]> 00:06:03 <![CDATA[Pilates Secret Teaching Techniques]]> Thu, 08 Feb 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129329 https://the-pilates-exam-room.castos.com/episodes/pilates-secret-teaching-techniques Beyond the mat: Unlocking Body Awareness through visual cueing.

]]> false Beyond the mat: Unlocking Body Awareness through visual cueing.

]]> 00:15:37 <![CDATA[The Art of the Cue]]> Thu, 01 Feb 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129327 https://the-pilates-exam-room.castos.com/episodes/the-art-of-the-cue false 00:06:02 <![CDATA[Pilates and Movement Science]]> Thu, 25 Jan 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2129174 https://the-pilates-exam-room.castos.com/episodes/pilates-and-movement-science false 00:06:16 <![CDATA[Anatomy Challenge]]> Thu, 18 Jan 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128650 https://the-pilates-exam-room.castos.com/episodes/anatomy-challenge false 00:06:09 <![CDATA[Levers, Posture, and the Physics of Movement]]> Thu, 11 Jan 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128641 https://the-pilates-exam-room.castos.com/episodes/levers-posture-and-the-physics-of-movement Decoding Your Body's Blueprint

]]> false Decoding Your Body's Blueprint

]]> 00:31:35 <![CDATA[Beyond The Bones]]> Thu, 04 Jan 2024 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128637 https://the-pilates-exam-room.castos.com/episodes/beyond-the-bones Unpacking Your Body's Foundational Engineering and Movement

]]> false Unpacking Your Body's Foundational Engineering and Movement

]]> 00:19:57 <![CDATA[Unlock Your Body's Story]]> Thu, 28 Dec 2023 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128636 https://the-pilates-exam-room.castos.com/episodes/unlock-your-bodys-story The Secrets of Posture Movement and Breath.

]]> false The Secrets of Posture Movement and Breath.

]]> 00:17:16 <![CDATA[Your Leg Day Everyday]]> Thu, 21 Dec 2023 11:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128622 https://the-pilates-exam-room.castos.com/episodes/your-leg-day-everyday A Deep Dive into the Lower Extremity's Powerhouse Muscles

]]> false A Deep Dive into the Lower Extremity's Powerhouse Muscles

]]> 00:18:45 <![CDATA[Your Body's Owner's Manual]]> Thu, 14 Dec 2023 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128623 https://the-pilates-exam-room.castos.com/episodes/your-bodys-owners-manual Understanding movement, core, and unsung anatomical heros.

]]> false Understanding movement, core, and unsung anatomical heros.

]]> 00:16:57 <![CDATA[Understanding Anatomy, Biomechanics, and Posture]]> Thu, 07 Dec 2023 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128638 https://the-pilates-exam-room.castos.com/episodes/understanding-anatomy-biomechanics-and-posture Your body's user's manual.

]]> false Your body's user's manual.

]]> 00:24:30 <![CDATA[Blueprint of Movement]]> Thu, 30 Nov 2023 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128620 https://the-pilates-exam-room.castos.com/episodes/blue-print-of-movement Unpacking your torso, spine and lower body.

]]> false Unpacking your torso, spine and lower body.

]]> 00:23:45 <![CDATA[Your Body's Blueprint]]> Thu, 23 Nov 2023 11:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128618 https://the-pilates-exam-room.castos.com/episodes/your-bodys-blue-print Unlocking the language of movement.

]]> false Unlocking the language of movement.

]]> 00:18:15 <![CDATA[Decoding Your Upper Body Muscles]]> Thu, 16 Nov 2023 10:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128376 https://the-pilates-exam-room.castos.com/episodes/decoding-your-upper-body-muscles Mobility and Hidden Connections

Chapters

  • (00:00:00) - The PAI ABC Course Muscles Manual
  • (00:03:01) - Heads and neck muscles
  • (00:05:06) - What is the Levator Scapula?
  • (00:06:43) - Resting the Arm: Supraspinatus, Infr
  • (00:10:11) - The muscles of the shoulders, neck and chest
  • (00:11:55) - Biceps and Triceps
  • (00:14:26) - Fascia: Connective tissue
  • (00:15:30) - The Beautiful Intersection of Your Upper Body
]]> false Mobility and Hidden Connections

]]> 00:16:46 <![CDATA[The Body's User Manual]]> Thu, 02 Nov 2023 09:10:00 +0000 The Studio https://permalink.castos.com/podcast/66387/episode/2128654 https://the-pilates-exam-room.castos.com/episodes/the-bodys-user-manual false 00:07:21