The Box
“Think outside the box” is a saying that encourages us to go beyond the expected parameters and to challenge ourselves with something new – to take risks. But working with the box is an important first step to understanding what you are trying to go beyond. Within structure creativity and progress can be realized.
In Pilates the box is a concept used to aide in aligning the body; it is an imaginary line from shoulder to shoulder and hip to hip creating a level horizontal carriage as well as creating a stacked relationship of the hips over the shoulders, thus creating a ‘box’. There is also a box within the box, the inner box created by the relationship of the low ribs and the top of the pelvis that helps to inform us as to whether or not we are lifting up through the powerhouse and encouraging space in the waist and spinal elongation. We work strongly from our center (in Pilates the Powerhouse) and work with an awareness of maintaining the box, stretching out into our periphery while holding strong in the center. Next workout, think about the corners of your box and pulling them in to find greater stability, and stretching them out to provide more flexibility
The box is not only useful in Pilates but in all movement systems including yoga. When we work in yoga with asana we are not just trying to work more strongly and flexibly, but to create a greater alignment so that energy can flow more freely through the chakra system. For example, in Virabhadrasana I (Warrior 1) the body ideally is aligned with the shoulders and hips pointing in the same direction (facing the front of the mat) and squarely aligned, as through rising out of the earth. Contrast that to Virabhadrasana II (Warrior II) where the box alignment is parallel to the long edges of the mat, the hips are opening in opposition, and the arms and legs are reaching forward and back energized from the center. Often students don’t understand the different alignments of the box and especially in Virabhadrasana II, turn the torso toward the front. Next class, set your feet for this asana into a ‘T’, then box your hips and shoulders, and finally stretch your arms away from your heart and turn your gaze, and draw your sword for skillful action!
Working with awareness of the box is a great addition to your alignment in anything you do, as you may discover asymmetries in your hips, shoulders, ribs… so over time work with patience and guide your body back toward better balance.