Alternatives to the Saw in Pilates

What the exercise is for

The Saw is there for rotation of the trunk, a forward reach over the leg, and sitting tall on the sit bones with the legs long, all on a long exhale.

Clients who can't sit upright with straight legs tend to round before they rotate, and lose most of the twist. Sometimes a higher seat is all it takes. When it isn't, keep the rotation and change the position.

Alternatives

1. Saw on a raised seat

   Mat

   Sitting on a folded mat or a block lets the client sit tall and rotate before they reach. The exercise stays the same.

   Setup: Seated on a folded mat or block, legs wider than the hips, knees bent as much as needed, arms out to the sides. Rotate, reach toward the outside of the opposite foot, return and switch.

   Watch for

   • Rounding first and rotating second
   • The opposite sit bone lifting off the seat
   • Knees rolling in as the client reaches

2. Spine Twist

   Mat

   Keeps the rotation and the tall sitting and leaves out the forward reach. Useful when your own rules for a client keep flexion light.

   Setup: Seated tall, legs long, or crossed if that sits better. Arms out to the sides. Rotate on the exhale, return to center, and switch.

   Watch for

   • Turning the arms while the ribs stay put
   • Leaning back or to one side
   • Hips shifting on the mat

3. Mermaid with rotation

   Reformer

   Rotation sitting up with the hands on the footbar, so the arms are supported and the carriage moves with the client. Sitting sideways also takes the long legs out of it.

   Setup: Seated sideways on the carriage, legs folded comfortably, hands on the footbar. Rotate toward the bar and slide the carriage out a little, then return. Start with a light spring.

   Watch for

   • Pushing the carriage with the arms instead of turning the trunk
   • Twisting from the shoulders alone
   • Collapsing into the hip nearest the bar

4. Thread the needle

   Mat

   Rotation from hands and knees, with the trunk level. Useful when sitting on the mat is the problem today. Not an option if kneeling is also off the table.

   Setup: Hands under the shoulders, knees under the hips. Reach one arm up to the ceiling, then thread it under the other arm along the mat, and return.

   Watch for

   • Hips shifting toward one side
   • Weight sinking into the supporting shoulder
   • The neck leading the turn

Options, not prescriptions. Adjust them to your training, your equipment and your client.