ENGLISH

PORTUGUESE

FRENCH

GERMAN

ITALIAN

RUSSIAN

CZECH  
Turn around

Vira para o outro lado

in French

Drehen Sie sich um

Girati Turn around Turn around 1
Sit down sente-se Sit down

 Setzen Sie sich

Siediti Sit down Sit down 2
Place your arms by your sides braços ao longo do corpo Place your arms by your sides

Legen Sie Ihre Arme neben ihren Körper

Porta le braccia verso di te vicino al corpo

Place your arms by your sides

Place your arms by your sides

Place your arms by your sides 3
Lift your legs levante as pernas Lift your legs

Heben Sie Ihre Beine

Solleva le gambe Lift your legs Lift your legs 4
Turn and lie down vire e deite-se Turn and lie down

Drehen Sie sich um und legen Sie sich hin

Girati e sdraiati Turn and lie down Turn and lie down 5
Feet on the bar pés na barra Feet on the bar

Füsse auf die Stange

Piedi sulla sbarra/spranga Feet on the bar Put your feet here 6
Put your hands by your neck colocar as mãos no pescoço Put your hands by your neck

Legen Sie ihre Hände an ihren Hals

Metti le mani sul collo Put your hands by your neck   7
to find the middle encontrar o centro to find the middle

Die Mitte finden

Trovare il centro to find the middle   8
lift your hips up elevar o quadril lift your hips up

Heben Sie ihre Hüfte hoch

Solleva le anche lift your hips up   9
and roll down e desenrolar and roll down

Und rollen Sie ab

e scendi giu' rotolando and roll down   10
place your feet in the Pilates position colocar os pés na posição do Pilates place your feel in the Pilates position

Platzieren Sie ihre Füsse in Pilates Position

Metti i piedi nella posizione Pilates place your feet in the Pilates position Put your feet in a V position 11
be on the ball of your foot estar no arco transverso do pé be on the ball of your foot

Seien Sie auf ihren Fussballen

Sii sulla punta delle dita dei piedi be on the ball of your foot   12
arms by your sides braços ao longo do corpo arms by your sides

Arme an der Seite ihres Körpers

Braccia distese vicino ai fianchi arms by your sides arms by your sides 13
lift your heels elevar os calcanhares lift your heels

Heben Sie ihre Fersen

Solleva i talloni lift your heels lift your heels 14
squeeze your heels together pressionar os calcanhares juntos squeeze your heels together

Pressen Sie ihre Fersen zusammen

Premi insieme i talloni squeeze your heels together squeeze your heels together 15
exhale to prepare expirar para preparar exhale to prepare

Atmen Sie aus um sich vorzubereiten

Espira per prepararti exhale to prepare exhale to prepare 16
and press e pressionar and press

Und drücken Sie

e premi and push out through the legs and push out through the legs 17
exhale come home expira e volta exhale come home

Atmen Sie aus und kommen Sie in die Anfangsposition zurück

Espira e ritorna alla posizione iniziale exhale come back exhale come back 18
pull back your toes flexionar os dedos pull back your toes

Ziehen Sie ihre Zehen zurück

Tira all'indietro le dita dei piedi pull back your foot and press out your heel inhale 19
loose lips lábios soltos loose lips

 Lockere Lippen

Labbra sciolte loose lips loose lips 20
relax the lips relaxar os lábios relax the lips

 Entspannen Sie Ihre Lippen

Rilassa le labbra relax the lips relax the lips 21
legs together pernas juntas legs together

Beine zusammen

Gambe insieme legs together legs together 22
on your arches no arco do pé on your arches

Auf ihr Fussgewölbe

Sull'arco del piede on your arches on your arches 23
go in and out vai e volta go in and out

Bewegen Sie den Reformerschlitten hin und zurück

Vieni dentro e fuori go out and in go out and in 24
one more mais um one more

 Noch einmal

Ancora uno one more one more 25
put your heels on the bar colocar os calcanhares na barra put your heels on the bar

Setzen Sie ihre Fersen auf die Stange

Metti i talloni sulla sbarra put your heels on the bar put your heels here 26
toes pulled back dedos flexionados toes pulled back

Zehen zurückgezogen

Le dita dei piedi sono ritirate indietro toes pulled back toes pulled back 27
flex your toes flexionar os dedos flex your toes

Flexen Sie ihre Zehen

Fletti le dita del piede flex your toes   28
    usually 10 times

 

Normalmente 10 volte     29
now onto the balls of your feet agora na meia ponta now onto the balls of your feet

Jetzt auf ihre Fussballen

Adesso sulle dita dei piedi now onto the balls of your feet   30
push out empurre push out

Pressen Sie nach hinten

Premi fuori push out   31
lower your heels descer os calcanhares lower your heels

Senken Sie ihre Fersen

Abbassa i talloni lower your heels   32
lift your heels elevar os calcanhares lift your heels

Heben Sie ihre Fersen

Solleva i talloni lift your heels   33
exhale to go down expirar para descer exhale to go down

Atmen Sie aus, wenn Sie die Fersen herunterdrücken

Espira e vai giu' exhale to go down   34
inhale to lift inspirar para elevar inhale to lift

Atmen Sie ein, wenn Sie die Fersen heben

Inspira per venire su inhale to lift   35
return retornar return

Zurück

Ritorna return   36
bend your elbows dobrar os cotovelos bend your elbows

Biegen Sie ihre Ellbogen

Piega i gomiti bend your elbows   37
lift your head levantar a cabeça lift your head

Heben Sie ihren Kopf

Solleva la testa lift your head   38
stretch out your arms esticar os braços stretch out your arms

Arme lang und ausgestreckt

Stendere le braccia stretch out your arms   39
legs up long pernas esticadas e longas legs up long

Beine hoch und gestreckt

Gambe stese verso l'alto lunghe e dritte legs up long   40
soft knees joelhos relaxados soft knees

weiche Knie

Ginocchia rilassate soft knees   41
arms up and down braços para cima e para baixo arms up and down

Arme hoch und runter

Braccia su e giu' arms up and down   42
     

 

  relax your lips   43
just in time, 7:00 o'clock na hora,7:00 horas just in time, 7:00 o'clock

pünktlich, 7 Uhr

Puntuale, ore 7:00 just in time, 7:00 o'clock   44
in a row, five in a row em seguida, cinco em seguida in a row, fine in a row

in einer Reihe, fünf in einer Reihe

Di fila, cinque di fila in a row, five in a row   45
straighten esticar straighten

 

Dritto (to straighten=raddrizzare) straighten   46
sunset pôr do sol sunset

Sonnenuntergang

Tramonto sunset   47
we will ask vamos perguntar we will ask

Wir werden fragen

Chiederemo we will ask   48
I don't care não importa I don't care

Ich mach mir nichts draus

Non m'interessa I don't care   49
I don't care (informal) não é importante I don't care (informal)

Es ist mir egal

Non me ne importa niente I don't care (informal)   50
in sanskrit the word for the senses em sânscrito a palavra para sentidos in sanskrit the word for the senses

Das Wort in Sanskrit für SINNE

La parola sensazioni in sanscrito in sanskrit the word for the senses   51
that's because é porque that's because

Das ist weil/wegen

Questo e' perche' that's because   52
when I was young quando eu era jovem when I was young

Als ich noch jung war

Quando ero giovane when I was young   53
she is 20 years old ela tem 20 anos she is 20 years old

Sie ist zwanzig jahre alt

Lei ha 20 anni she is 20 years old   54
I say that Pilates is an idea. eu digo que Pilates é uma idéia I say that Pilates is an idea.

Ich sage Pilates ist ein IDEE

Dico che Pilates e' un idea I say that Pilates is an idea.   55
beyond além beyond

darüber hinaus

Oltre beyond   56
but in the beginning mas no começo but in the beginning but in the beginning

aber am Anfang

Ma all'inizio but in the beginning   57
more accessable

mais acessível

more accessable

zugänglicher

Piu' accessibile more accessable   58
it's not fair não é justo it's not fair

Es ist nicht fair

Non e' giusto it's not fair   59
stretch alongar stretch

Dehnen; strecken

Allungare/stendere stretch   60
the magic of Pilates is not to be found in the intellect a mágica do Pilates não é encontrada no intelecto The magic of Pilates is not to be found in the intellect.

Der Zauber von Pilates kann nicht mit dem Verstand/Intellekt erfasst werden

La magia di Pilates e' di non essere stato trovato nell'intelletto the magic of Pilates is not to be found in the intellect   61
the other way outro lado the other way

in die andere Richtung

Nell'altra direzione the other way   62
it's not the same não é a mesma coisa it's not the same

Es ist nicht dasselbe

Non e' la stessa cosa it's not the same   63
sunset pôr do sol sunset

Sonnenuntergang

Tramonto sunset   64
guitar at boarding point for the batobus    

Gitarre am Einstiegspunkt für den Bateaubus

  guitar at boarding point for the batobus   65
we will ask nós vamos perguntar we will ask

Wir werden fragen

Chiederemo we will ask   66
in English...in French em Inglês...em Francês  

Auf Englisch….auf Französisch

In inglese … in francese in English...in French   67
negotiation negociação negotiation

 Verhandlung

Negoziare negotiation   68
frog sapo frog

 Frosch

Rana frog   69
practice praticar practice

uben

Praticare practice   70
some algum some

einige

Alcuni some   71
somebody someone alguém somebody someone

jemand

Qualcuno somebody someone   72
somewhere em algum lugar somewhere

irgendwo

Da qualche parte somewhere   73
sooner antes sooner

früher; eher

Prima sooner   74
somewhere em algum lugar somewhere

irgendwo

Da qualche parte somewhere   75
every todos every

jede(r)

Ciascuno every   76
everyone everybody todos everyone everybody

jedermann; jede(r)

Ognuno everyone everybody   77
everything todas as coisas everything

alles

Tutto, ogni cosa everything   78
everywhere em todos os lugares everywhere

uberall

Ovunque everywhere   79
evermore daqui em diante evermore

immerfort

Sempre evermore   80
pedestrian pedestre pedestrian

 Fussgänger

Pedoni pedestrian   81
straight reto straight straight

gerade

Dritto straight   82
heavy pesado heavy

schwer

Pesante heavy   83
light leve light

 leicht

Leggero light   84
street Berthollet rua Berthollet rue Berthollet

 

  street Berthollet   85
street Archives rua Archives rue des Archives

 

  street Archives   86
the Marais O Marais the Marais

 

  the Marais   87
I am dead tired Estou exausto I am dead tired in German

Ich bin todmüde

Sono stanco morto I am dead tired   88
music in the Marais música no Marais music in the Marais

Musik im Marais  

  music in the Marais   89
dust on the brain poeira no cérebro  

 

  dust on the brain   90
I would love to have eu adoraria ter I would love to have

Ich würde liebend gerne …. haben

Desidererei avere I would love to have   91
to dig cavar to dig

zu graben  

Scavare to dig   92
I don't care informal eu não me importo I don't care informal

 

  I don't care vulgar   93
I don't care informal não me importo I don't card informal

 

  I don't care informal   94
I don't care in good French   I don't care in good French

 

  I don't care in good French   95
to keep down manter baixo to keep down

unten halten

Abbassare /Tenere giu' to keep down   96
keep your shoulders down manter os ombros baixos keep your shoulders down

Lassen Sie ihre Schultern fallen/Schultern senken

Abbassare le spalle keep your shoulders down   97
small details pequenos detalhes small details small details

 Kleine Details

Dettagli minimi small details   98
bored entediado bored

 gelangweilt

Annoiato bored   99
pregnant grávida pregnant

schwanger

Incinta pregnant   100
to speak well falar bem to speak well

Eine Sprache beherrschen

Parlare chiaramente to speak well   101
straight...stretch...stretch...still reto...alongado...alongado...calmo straight...stretch...stretch...still

 Gerade…strecken…strecken….stop

Dritto, allunga, rilassa straight...stretch...stretch...still   102
fourth quarto fourth

vierte(r)

Quarto fourth   103
cross your hands cruzar suas mãos cross your hands

Kreuzen Sie Ihre Hände

Incrocia le mani cross your hands   104
over the head para trás da cabeça over the head

über dem Kopf

Sopra la testa over the head   105
squeeze out all the air expirar todo o ar squeeze out all the air

Pressen sie alle Luft heraus

Espira tutta l'aria squeeze out all the air   106
ride a bicycle pedalar a bicicleta ride a bicycle

 Ein Fahrrad fahren

Pedalare /andare in bicicletta ride a bicycle   107
to stretch alongar to stretch

dehnen; strecken

Allungare/stendere to stretch   108
the best of the worst...sweet pain o melhor do pior...deliciosa dor  

das Beste vom Schlimmsten ....süsser Schmerz

Il meglio del peggio, dolori lievi the best of the worst...sweet pain   109
fist punho fist

die Faust

Pugno fist   110
support weight sustentar o peso support weight

das Gewicht halten

Mantenere il peso support weight   111
the last thing a última coisa the last thing

das Letzte

L'ultima cosa the last thing   112
michael teaching (3 minutes) michael ensinando em 3 minutos  

 

  michael teaching (3 minutes)   113
spider aranha spider

die Spinne

Ragno spider   114
later depois later

später

Piu' tardi later   115
Elysee Montmartre (3 min music)    

 

  Elysee Montmartre (3 min music)   116
Elysee Montmartre 2 (3 min music)    

 

  Elysee Montmartre 2 (3 min music)   117
Elysee Montmartre 3 (1 min music)    

 

  Elysee Montmartre 3 (1 min music)   118
bells of St. Sulpice (2 minutes)    

 

  bells of St. Sulpice (2 minutes)   119
Washboard Wiggles (3 minutes)   across from Les Deux Margots

 

  Washboard Wiggles (3 minutes)   120
Metro music (25 seconds) música de metrô  

 

  Metro music (25 seconds)   121
Arrondissements  

Arrondissements Arrondissements

 Arrondissements

  Arrondissements   122
chatting with the taxi driver (2 minutes) conversando com o motorista de táxi  

 

  chatting with the taxi driver (2 minutes)   123
swimming pool piscina swimming pool

Schwimmbad  

Piscina swimming pool   124
go up vai em frente go up

nach oben gehen

Andare su / salire go up   125
freeway estrada freeway

 Autobahn

Superstrada freeway   126
I feel eu sinto I feel / more on I feel

Ich fühle

Sento I feel   127
marchander, v.t. To ask the price of, to bargain for; to haggle over, (Am.) to dicker: (fig.) to spare; to grudge mercador, perguntar o preço de, pechinchar  

 

  marchander, v.t. To ask the price of, to bargain for; to haggle over, (Am.) to dicker: (fig.) to spare; to grudge   128
she does not hesitate to expose her life ela não hesita em expor sua vida Elle ne marchande pas sa vie.

 Sie zögert nihc, Ihr Leben darzulegen/ zu exponieren

  she does not hesitate to expose her life   129
not to spare someone, not to mince matters with someone não polpar alguem,não falar com rodeios com alguém ne pas marchander quelqu'un

 

  not to spare someone, not to mince matters with someone   130

Turn around

virar para o outro

Tourne-toi

Drehen Sie sich um

Girati

Turn around

  131

Sit down

sente-se

Assieds-toi

Setzen Sie sich hin

Siediti

Sit down

  132

Lift your legs up together

levantar suas pernas juntas

Lève les jambes ensemble

Beine zusammen und heben Sie sie hoch

Solleva insieme le gambe

Lift your legs up together

  133

From under here, try to grow taller here

daqui de baixo, tentar crescer aqui

Essaie de t'allonger depuis l'intérieur

Versuchen Sie, von da unten grösser und länger zu werden

Cerca di allungarti da qui' sotto rimanendo nella stessa posizione

From under here, try to grow taller here

  134

Feel that?

está sentindo isso?

Tu sens ça?

Spüren Sie das?

Lo senti?

Feel that?

  135

Excellent

excelente

Excellent

exzellent

Eccellente

Excellent

  136

Legs together

pernas juntas

Les jambes ensemble

Beine zusammen

Gambe insieme

Legs together

  137

Belly in

barriga para dentro

Rentre le ventre

Bauch rein

Pancia in dentro

Belly in

  138

There, yes, good...

aí,sim,bom...

Voilà, c'est bien

 Ja, gut so

Li, si', bene

There, yes, good...

  139

Inhale, push out

inspira,empurrar

Aspire et pousse

Atmen Sie ein, pressen Sie nach hinten

Inspira e spingi

Inhale, push out

  140

Good, lift your head

bom,levantar a cabeça

Bien, lève la tà te

Gut, heben Sie ihren Kopf

Bene, solleva la testa

Good, lift your head

  141

Relax your neck over the pillow

relaxar o pescoço sobre o travesseiro

Pose la nuque sur l'oreiller et détends-toi

Entspannen Sie Ihren Hals auf dem Kissen

Rilassa il collo sul cuscino

Relax your neck over the pillow

  142

Feel that release of throat

sentir o relaxamento do garganta

Ressens la tension dans la gorge

Fühlen Sie die Entspanntheit des Halses

Senti il rilassamento della gola

Feel that release of throat

  143

Without letting go of belly

sem relaxar a barriga

Sans rel­ cher l'effort dans le ventre

ohne den Bauch loszulassen

Senza rilassare la pancia

Without letting go of belly

  144

Without going down in the chin

sem encurtar o queixo

Sans trop descendre le menton

ohne das Kinn runterzudrücken / hinuterfallenzulassen

Senza piegare troppo il mento

Without going down in the chin

  145

Go out in the back of your neck

alongar atrás do pescoço

Laisse sortir l'énergie par la nuque

Verlängern Sie ihren Nacken

Flettere la testa all'indietro

Go out in the back of your neck

  146

And down

e desce

Et descendre

und runter

E giu'

And down

  147

Heels deep, and tall

calcanhares longos

Pousse les talons et remonte sur les doigts de pied

 Versen tief, dann wieder heben

A terra su con il tallone

Heels deep, and tall

  148

Reach for your handles

alcançar as alças

Saisis les poignets

Fassen Sie nach den Griffen hinter ihnen

Impugna le maniglie

Reach for your handles

  149

Head up, elbows down, long legs

cabeça para cima, cotovelos baixos e pernas longas

La tà te haute, les coudes baissés, les jambes longues

Kopf hoch, Elbogen lang, Beine lang

Testa su, gomiti giu', gambe allungate

Head up, elbows down, long legs

  150

Make fist

fazer um punho

Fais un poings

 Fäuste machen

Fai un pugno

Make fist

  151

Find the reach through your knuckles / ball of feet

encontrar o alongamentro através das juntas dos dedos / arco do pé

Etire les bras en faisant passer l'énergie par les jonctures de doigts / les plantes des pieds

Die Reichweite ihrer Arme durch ihre Knöchel finden / Fussballen

Cerca di allungarti attraverso le nocche/le dita dei piedi

Find the reach through your knuckles / ball of feet

  152

More vigor now, give it something

mais vigor agora, com vontade

Avec plus de force, mets-y tout ton énergie

mehr Anstrengung nun, mehr Anstrengung!

Con piu' vigore adesso, metticela tutta

More vigor now, give it something

  153

Assert the will to trigger the heart

com vontade para accionar o coração

Applique-toi à te stimuler le coeur

  Setzen Sie ihren Willen ein, um das Herz zu aktivieren

Esercita la volonta' a stimulare il cuore

Assert the will to trigger the heart

  154

And when you come out of that move on

e qunado acabar passar para o próximo

Après cela, continue au prochain

Wenn Sie damit fertig sind, gehen Sie weiter

e quando hai finito prosegui

And when you come out of that move on

  155

Come on in, bend your elbows, ah and rest

volta,dobra os cotovelos,ah e descansa

Retourne à la position de repos, plie les coudes et détends-toi

Kommen Sie zurück, beugen sie Ihre Ellbogen und ruhen Sie sich aus

Ritorna alla posizione di prima, piega i gomiti e rilassati

Come on in, bend your elbows, ah and rest

  156

Stay there

fica aí

Reste ainsi

Bleiben Sie dort

Rimani fermo li'

Stay there

  157

Feet come in the straps

pés nas alças

Les pieds dans les lanières

Füsse in die Schlaufen

I piedi dentro la cinghia

Feet come in the straps

  158

Frog legs

pernas no sapo

Jambes de grenouille

 Froschbeine

Gambe flesse con ginocchia verso l'esterno

Frog legs

  159

Arms by your sides

braços ao longo do corpo

Bras à tes cÛ tés

Arme an ihrer Körperseite

Braccia vicino ai fianchi

Arms by your sides

  160

Inhale push out

inspira e vai

Aspire et pousse en mà me temps

Atmen Sie ein und pressen Sie den Schlitten nach hinten

Inspirare e spingere

Inhale push out

  161

Legs stay straight

pernas permanecem esticadas

Les jambes restent droites

Beine bleiben gerade

Le gambe rimangono dritte

Legs stay straight

  162

Over and up

para trás e para cima

Lève les jambes et avec les jambes en l'air, lève les hanches

Bringen Sie ihre Beine über hren Kopf und heben Sie ihre Hüfte hoch

Solleva le gambe sopra la testa e solleva le anche

Over and up

  163

Yep

é

Bien

 Ja!

Si'

Yep

  164

Bend your knees without letting your hips fall

dobrar os joelhos sem deixar o quadril cair

Plie les jambes sans laisser tomber les hanches

Beugen Sie ihre Beine ohne ihre Hüfte fallenzulassen / ohne dass ihre Hüfte sich senkt

Piega le ginocchia senza lasciare cadere le anche

Bend your knees without letting your hips fall

  165

So you are a little ball here

então você é uma pequena bola aqui

Reste en boule

Sie sind zusammengerollt wie ein kleiner Ball

Rimani come se avessi la forma di una piccola palla

So you are a little ball here

  166

And then start from here reaching away

e começa daqui alongando

En commençant de là, étire les jambes

Und dann beginnen Sie von hier ihren Rücken/ ihr Rückgrat abzurollen

E poi incomincia da qui' ad allungarti /stenderti

And then start from here reaching away

  167

Stretching to heels down

alongar até abaixar os calcanhares

En descendant les talons

Fersen herunterbringen

Stendere giu' i talloni/Porta giu' i talloni

Stretching to heels down

  168

Inhale push out

Inspira e vai

Aspire et pousse en mà me temps

Atmen Sie ein und drücken Sie den Schlitten nach hinten

Inspirare e premere allo stesso tempo

Inhale push out

  169

Over and up

para trás e para cima

À nouveau, lève les jambes et lève les hanches

Bringen Sie ihre Beine über ihren Kopf und heben Sie ihre Hüfte hoch

Solleva le gambe e le anche

Over and up

  170

Little ball

pequena bola

En petite boule

Kleiner Ball 

Piccola palla

Little ball

  171

Relax your heart into the mat

relaxar seu coração para dentro do colchonete

Détends la poitrine sur le tapis

Lassen Sie ihr Herz in die Matte sinken

Rilassati con il petto nel tappeto

Relax your heart into the mat

  172

and then pull heels to bottom

e pressionar os calcanhares para baixo

Et tire les talons aux fesses

Dann ziehen Sie die Fersen auf ihr Hinterteil (Po) runter

E poi porta i talloni al fondo schiena

and then pull heels to bottom

  173

Long body

corpo longo

Corps long

 Langer Körper

Corpo allungato

Long body

  174

Far away and up

longe e para cima

Bien étiré et en l'air

weit hinaus und hinauf

Lontano e su

Far away and up

  175

In

dentro

En boule

 Rein

Dentro

In

  176

And roll down

e desce

Déroule-toi progressivement, une vertèbre à la fois

und herunterrollen

Scendere giu' rotolando

And roll down

  177

Push out

empurra

Étire-toi

hinausschieben

Buttare fuori/Premere

Push out

  178

Roll up

rolar para cima

Enroule-toi à nouveau

 aufrollen

Tirare su

Roll up

  179

Yes

sim

Oui

 ja

Si'

Yes

  180

Good

bom

Bien

 gut

Bene

Good

  181

That's the Short Spine

este é o Short Spine

Cela s'appelle l'épine dorsale courte

 Das ist die sog. “short spine”

Questo e' chiamato "short spine" (spina dorsale corta)

That's the Short Spine

  182

Step off.

sair

Descends de l'appareil

Steigen Sie herunter

Scendi

Step off.

  183

OK

ok

Bien

 OK START HERE!!!

OK/Bene

OK, like good  OK, like yes

  184

Come stand here face that way

vem cá e fica de frente para cá

Mets-toi ici, tourne de ce cÛ

 Stellen Sie sich mit dem Gesicht in diese Richtung

Vieni, rimani in piedi rivolto da quella parte

Come stand here face that way

  185

Inhale come up

inspira e sobe

Aspire et monte

 Atmen Sie ein und kommen Sie hoch

Inspira e tirati su

Inhale come up

  186

Lengthen out the back of the neck

alongar atrás do pescoço

Etire la nuque

 Verlängern Sie Ihren Nacken

Allunga la nuca

Lengthen out the back of the neck

  187

Facing that way, standing here

de frente para cá, fica de pé aqui

Tiens-toi debout de ce cÛ

 Drehen Sie sich um und stellen Sie sich hierhin

Guardando da quella parte, rimanendo qui'

Facing that way, standing here

  188

That same sense of knuckles

aquela mesma sensação nos metacarpos

Les poignets et jointures en ligne droite

 Dasselbe Gefühl mit den Fingerknöchel (????)

Questo ha lo stesso senso delle nocche

That same sense of knuckles

  189

Inhale, pull down, exhale reach wide

inspira,puxa,expira e expande

Aspire, baisse les bras droits; laisse échapper l'air et tire vers l'extérieur

 Einatmen und herunterziehen, ausatmen und arme wieder heben

Inspira, abbassa le braccia e espira allungando piu' che puoi le braccia mantenendole dritte

Inhale, pull down, exhale reach wide

  190

Alright, come on out of that

tudo bem, pode voltar daí

Bon, ça suffit

 Ok, kommen Sie herunter .....

Bene, adesso e' sufficente

Alright, come on out of that

  191

This way it is called the long box

esse jeito é chamado Long Box

Dans cette position, on l'appelle la boÐ te longue

 Diese Übung heisst die “long box”

Questo esercizio e' chiamato "Long Box"

This way it is called the long box

  192

Hold on to this

segura essa sensação

Tiens ça

 Halten Sie das

Tieni questo

Hold on to this

  193

Stay there

fica aí

Reste là

 Bleiben Sie hier

Stai li'

Stay there

  194

Knees into your body

joelhos em direção ao corpo

Les genoux collés au corps

 Knie an Ihren Körper

Ginocchia verso il tuo corpo

Knees into your body

  195

Window your arms

formar uma janela com os braços

Forme une fenà tre des bras

 

 

Window your arms

  196

Lean head through the window

inclinar a cabeça através desta janela

Penche-toi par la fenà tre

 

 

Lean head through the window

  197

Inhale everything up

inspirar e levantar tudo

Aspire tout

 

Inspira profondamente

Inhale everything up

  198

Exhale open

expirar e abrir

Laisse échapper l'air complètement

 

Espira completamente

Exhale open

  199

Stay in tension

ficar em tensão

Maintiens la tension

 

Rimani in tensione

Stay in tension

  200

We went and explored it rather than feeling like we ignored it

nós exploramos ao invés de ignorar isso

Au lieu de ignorer, nous l'avons exploré

 

Invece di ignorarlo lo abbiamo esplorato

We went and explored it rather than feeling like we ignored it

  201

Step off and come over here on your back with your head here

sai daí e vem deitar aqui com sua cabeça para este lado

Descends et couche-toi ici sur les dos avec la tà te de ce cÛ

 

Scendi e mettiti sulla schiena con la testa qui'

Step off and come over here on your back with your head here

  202

 

 

 

  203

From Marise's tape

Do tape da Marise

De la cassette de Marise

 

 

From Marise's tape

  204

 

 

 

  205

Press through the heels

pressionar através dos calcanhares

Pousse avec les talons

 

Premi per mezzo dei talloni

Press through the heels

  206

Find your tension

encontrar a sua tensão

Ressens la tension

 

Trova la tua tensione

Find your tension

  207

Curl in to come up

Enrolar para subir

Creuse les muscles du ventre pour te lever

 

Per alzarti usa i muscoli della pancia

Curl in to come up

  208

Fill up with air

encher com a inspiração

Remplis les poumons d'air

 

Riempi i polmoni d'aria

Fill up with air

  209

Lift your head

levante a sua cabeça

Lève la tà te

 

Solleva la testa

Lift your head

  210

Start your exhale

começe a expirar

Commence à laisser échapper l'air

 

Inizia espirando

Start your exhale

  211

Roll up

subir enrolando

Déroule

 

Arrotola

Roll up

  212

Find the breath

encontar a respiração

Ressens la respiration

 

Concentrati sulla respirazione

Find the breath

  213

Feet are solid locked together

os pés estão grudados juntos

Les pies solidement entrelacés

 

I piedi sono congiunti solidamente

Feet are solid locked together

  214

Once more to the left

mais uma vez para a esquerda

Une fois de plus à gauche

 

Ancora una volta sulla sinistra

Once more to the left

  215

Once more to the right

mais um para a direita

Une fois de plus à droite

 

Ancora una volta sulla destra

Once more to the right

  216

Last time forward

última vez para frente

Dernière fois en avant

 

L'ultima volta in avanti

Last time forward

  217

Last time back

última vez para trás

Dernière fois en arrière

 

L'ultima volta in dietro

Last time back

  218

Head back on hand

cabeça descançando na mão

La tà te à nouveau sur la main

 

Ritorna la testa sulla mano

Head back on hand

  219

Top leg turns out, turns in

perna de cima, rota para fora e para dentro

Tourne la jambe supérieure vers l'extérieur, maintenant vers l'intérieur

 

La gamba sopra e' rivolta all'esterno, mentre l'altra rimane all'interno

Top leg turns out, turns in

  220

And reverse

e reverteu

Et maintenant l'inverse

 

E all'inverso

And reverse

  221

Inhale to lift

inspirar para levantar

Aspire pour monter les jambes

 

Inspira nel sollevarti

Inhale to lift

  222

Bring the leg forward and rainbow it up and behind

trazer a perna para frente e semi círculo para cima e para trás

Avec la jambe en avant, fais-la monter en demie-arche vers l'arrière

 

Portando la gamba in avanti cerca di tracciare come un arcobaleno venendo in avanti e andando in dietro

Bring the leg forward and rainbow it up and behind

  223

And up and forward

e para cima e para frente

Et en demie-arche vers l'avant

 

E sopra e in avanti

And up and forward

  224

Work the back side

trabalhar a parte de trás

Fais travailler les fesses

 

Fai lavorare la parte dietro

Work the back side

  225

Bend your legs as one

dobrar as pernas como uma única unidade

Plie les jambes comme si elles n'étaient qu'une seule

 

Piega le gambe in un tutt'uno

Bend your legs as one

  226

Bend your knees out to working level

dobrar os joelhos até a posição de trabalho

Plie les genoux et monte les jambes sans laisser le dos se décoller du plancher

 

Piega le gambe prima d'iniziare con l'esercizio

Bend your knees out to working level

  227

Out into a pushup position

entrar na posição de flexão

Mets-toi dans la position de flexion

 

Mettiti nella posizione di flessione

Out into a pushup position

  228

Straight leg

perna esticada

Jambes droites

 

Gamba dritta

Straight leg

  229

Over, up, under, and through

para trás, cima, para baixo e direto

Par dessus, en l'air, par en-dessous et à travers

 

Al di sopra, sopra, sotto e attraverso

Over, up, under, and through

  230

Last one, sit down, spin your legs around for

último,sentar e rodar as pernas para o outro lado para

La dernière. Assieds-toi, tourne-toi pour...

 

Questo e' l'ultimo, siediti e girati per …

Last one, sit down, spin your legs around for

  231

Float your legs

flutuar as pernas

Fais flotter les jambes

 

Ondeggia le gambe

Float your legs

  232

inhale

inspirar

Aspire

 

Inspira

Inhale

  233

Change your legs

mudar as pernas

Change les jambes de place

 

Cambia la posizione delle gambe

Change your legs

  234

Roll forward carefully

rolar para frente com cuidado

Roule lentement en avant

 

Rotola in avanti prudentemente

Roll forward carefully

  235

Find lift in the up leg

encontrar sustentação na perna de cima

Lève bien la jambe supérieure

 

Solleva la gamba

Find lift in the up leg

  236

Arms slide along the floor to over your head

braços deslizam pelo o chão até atrás da cabeça

Les bras glissant le long du plancher pour arriver en dessus de la tà te

 

Le braccia scorrono sul pavimento verso dietro sopra la testa

Arms slide along the floor to over your head

  237

 

 

 

  238

 

 

 

  239

Stand at the end of the reformer

ficar de pé no final do reformer

Mets-toi debout au bout du réformateur

 

Mettiti alla fine del reformer

Stand at the end of the reformer

  240

Knees together

joelhos juntos

Les genoux ensemble

 

Ginocchia insieme

Knees together

  241

As you inhale sit down

enquanto você inspira sentar

En aspirant, assieds-toi

 

Quando inspiri siediti

As you inhale sit down

  242

Lift your legs up and swing your legs around and lie down

levantar as pernas e balançar suas pernas ao redor e deitar

Lève les jambes et tourne-toi pour te coucher ici

 

Solleva le gambe, girati e sdraiati

Lift your legs up and swing your legs around and lie down

  243

Toes apart heels together

dedos separados, calcanhares juntos

Les doigts de pieds séparés et les talons ensemble

 

Dita dei piedi a parte e talloni insieme

Toes apart heels together

  244

As you inhale...

enquanto você inspira

En aspirant

 

Mentre inspiri

As you inhale...

  245

Scoop your belly squeeze your heels together and press out

deixar a barriga côncava,preccionar os calcanhares juntos e empurrar

Creuse les muscles du ventre , les talons ensemble, et pousse avec les pieds

 

Rientra con la pancia, talloni fermi insieme e premi con i piedi

Scoop your belly squeeze your heels together and press out

  246

Inhale push out

inspira e empurra

Aspire et pousse en mà me temps

 

Inspira e premi

Inhale push out

  247

Exhale come home

expira e volta

Inspire et retourne à la position d'origine

 

Espira e ritorna

Exhale come home

  248

Toes are soft

dedos suaves

Les doigts de pied détendus

 

Le dita dei piedi sono rilassati

Toes are soft

  249

Feel your shoulders nice and wide

sentir seus ombros relaxados e abertos

Tire les épaules en arrière

 

Senti le spalle ampie e aperte

Feel your shoulders nice and wide

  250
          Contrology is the complete coordination of body mind and spirit. Contrology is complete coordination of body, mind and spirit. 251
          Contrology develops the body uniformly. Contrology develops the body uniformly. 252
          Joseph Pilates described the mat in words, pictures and film. Joseph Pilates describes the mat in words, photographs and film. 253
          Michael Miller says there is an idea within Pilates. Michael Miller says there is an idea within Pilates. 254
          Gravity makes alignment important. Gravity makes alignment sensational. 255
          With tension you can feel alignment in the body. With tension you can feel alignment in the body. 256
          It takes tension to get the whole body turned on.

It takes two points to create tension.

257
            It takes two point to make tension. 257a
            It takes two points to create tension. 257b
            A point is a direction of rotation 257c
            It takes tension to get the whole body engaged. 257d
            To get a balanced body 257e
          To get a balanced body you have to make the whole body work.   258
          Pilates is the complete coordination of body, mind and spirit. Pilates is complete coordination of body, mind and spirit. 259
          That is the definition of Pilates.

That is the definition of Pilates

260
          Pilates produces a uniformly developed body. Pilates produces a uniformly developed body. 261
          That is the promise of Pilates. That is the promise of Pilates. 262
          Contrology is a sequence of exercises.

Contrology is a sequence of exercises.

263
            Pilates is a sequence of exercises.  
          Michael Miller says that Pilates is an idea. Michael Miller says that Pilates is an idea. 264
          Squeeze your inner thighs together to cause your exhale.

Squeeze your inner thighs together to cause your exhale.

265
            Squeeze your inner thighs together to engage your core. 265a
            Squeeze your inner thighs together to cause your inhale. 265b
          Pull you stomach in to press out through your heel. Pull your stomach in to press out through your heel. 266
              267
         

The Core is a condition not a location.

The Core is a condition not a location. 268
          The Core is a condition that determines a location. The Core is a condition that determines a location. 269
          When you engage your core you tighten your grip. When you engage your core you tighten your grip. 270
          When you need air. When you need air. 271
          When do you come up? When do you return? 272
          tilt you chin down Tilt your chin towards your breastbone to make the back of your neck longer. 273
          bend your knees wide and put your heels together Open your knees wide and press your heels together. 274
          Michael Miller makes a special meaning for the word spirit in Pilates. Michael Miller makes a special meaning for the word spirit in Pilates. 275
          Spirit in Michael Miller Pilates is the observer. Spirit in Michael Miller Pilates is the observer. 276
          The observer is the listener.   277
          The listener is not the thinker. The listener is not the thinker. 278
          When you do Pilates you listen to your sensation. When you do Pilates you listen to your sensation. 279
          If you are not listening to your sensation you are not doing Pilates. If you are not listening to your sensation you are not doing Pilates. 280
          In Michael Miller Pilates you control how you breathe. In Michael Miller Pilates you control how you breathe. 281
          You exhale all your air out and you wait in the gap until you need the air. You exhale all your air out and you wait till you need air. 282
          You start to move when you need air. You start to move when you need air. 283

Michael Miller Pilates makes sense SM

        You wait for the bus and when it comes you get on. You wait for the bus, and when it comes, you get on. 284
         

When you exhale all your air you wait in the gap until you need air.

  285
              286
              287
              288
Translation by Michael Miller translation by Teresa de Castro       Translation by Jane O. Translation by Martina Mason