Technique & progression
Decoding Pilates cues
The short answer
Pilates cues are usually images rather than anatomical instructions. "Navel to spine", "zip up", "wring out the lungs" and "grow taller" all describe an intended sensation, and different teachers use them to mean slightly different things.
Cues are images, not anatomy
Nobody can voluntarily move their navel to their spine. The cue is an image intended to produce a particular abdominal action, and it works for some people and not others.
This is why teachers offer several cues for the same thing. If one does not land, a different image often does, and there is nothing wrong with you if the popular one does nothing.
Common cues and what they are asking for
Most of the standard vocabulary maps onto a small number of actual requests.
| Cue | What it is asking for |
|---|---|
| Navel to spine | Gentle abdominal engagement |
| Zip up | Pelvic floor and lower abdominal engagement |
| Ribs down | Stop the lower ribs flaring forward |
| Grow taller | Lengthen the spine rather than compress it |
| Shoulders away from ears | Stop shrugging; let the scapula settle |
| Soften the knees | Do not lock the joint |
| Wring out the lungs | Fully complete the exhale |
Ask when a cue does nothing
If a cue produces no change in what you feel, it has not landed. A good teacher will offer a different one rather than repeating the same words more emphatically.
Asking is normal and useful — it also tells the teacher something about how you process instruction.
Tactile cues
Many teachers use light hands-on cueing, which is often far more effective than words for position. Consent is the norm and you can decline at any time without explanation.
If touch is not welcome, say so at the start rather than mid-exercise — good teachers will simply use verbal and visual cues instead.
Frequently asked questions
- What does "navel to spine" mean?
- It is an image asking for gentle abdominal engagement. You cannot literally move your navel to your spine, and the cue works for some people and not others.
- What if a cue does not make sense to me?
- Ask for a different one. If a cue produces no change in what you feel, it has not landed, and a good teacher has several alternatives.
- What does "ribs down" mean?
- Stop the lower ribs flaring forward away from the pelvis, which is the most common compensation in overhead and extension work.
- Do teachers touch you in Pilates?
- Light hands-on cueing is common and often more effective than words. Consent is the norm and you can decline at any time.