If you’ve ever participated in a pilates mat class, you may have come across the long sit position. It sounds simple enough — sitting tall with your legs extended in front of you, hands by your sides or on the mat, and focusing on your posture and breathing.
But for many, this seemingly basic move can be surprisingly difficult. If you’ve ever struggled with holding the long sit position, you’re not alone.
So why exactly is it so challenging? Let’s break it down.
One of the most common reasons people struggle with the long sit in pilates is tightness in the hamstrings or hip flexors.
These muscle groups are not only crucial for maintaining the flexibility and range of motion needed to sit with your legs extended straight but also impact the position of the pelvis.
When your hamstrings and hip flexors are tight, they can pull on your pelvis and tuck it under making it difficult to sit on the base of the pelvis, the sit bones. You end up sitting on the tailbone and the spine becomes rounded rather than upright.
Maintaining an upright position in the long sit also requires strong posture and core engagement.
If your lower back tends to round or you feel slouched forward, it’s possible that your core muscles (specifically, the muscles along the spine and abdominals) aren’t firing correctly.
Another key component of the long sit is the ability to keep the spine long and straight. If your spine is stiff or lacks mobility, it can be difficult to sit up tall without hunching over.
This stiffness may be the result of spending long hours hunched over a desk or phone, and if it is, mastering the long sit will help tremendously with this spine stiffness.
And sometimes, the difficulty in holding the long sit isn’t just physical — it’s mental.
The position requires stillness, patience, and focus, and some people find it uncomfortable to hold for longer periods of time. This discomfort can lead to a mental block, where the mind is constantly saying “I just can’t do this!”
Try breaking the position down into smaller steps. Start by holding the long sit for just 10 seconds and gradually increase the time.
Focus on your breath and use props like cushions or yoga blocks under your sit bones for extra support. Over time, you’ll build both physical endurance and mental resilience.
If you’re struggling with the pilates long sit, it’s not just you. It’s a common challenge that many people face, and with patience and consistent practice, you can improve your flexibility, core strength, and posture.
Addressing tight muscles, weak spots, and even psychological discomfort can go a long way in helping you conquer the long sit.
Remember, pilates is all about progress, not perfection. So take your time, listen to your body, and celebrate the small wins along the way. With a little effort, you’ll be sitting tall and strong in no time!
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