Transcription

• Speaker #0

  Hi and welcome to this new episode of BioPilates Deep Dive. Today we will explore together a movement that I particularly love for its elegance and richness. The side bend and see how it connects with what happens deep inside us in our cells through the Krebs cycle and cellular respiration. I will guide you as if we were together on the mat while opening a window into the anatomy of the adductors and the possible adaptations so that everyone can find their ideal version of the movement. Cellular respiration unfolds in three main stages. The first is glycolysis, which breaks down glucose in the cytoplasm into pyruvate and already releases a small amount of ATP. The second takes place inside the mitochondria. Pyruvate is transformed into acetyl-CoA and enters the Krebs cycle. There it It binds to oxaloacetate to form citrate. This citrate then undergoes a series of transformations, releasing carbon dioxide and producing reduced coenzymes NADH and FADH2, which are like small electron transport units. The third stage is the respiratory chain. As these electrons travel along it, they power a system of proton pumps that create an energy gradient. used by ATP synthase to produce ATP, the fuel for all our actions. Why talk about this in an episode devoted to the side bend? Because when the body positions and moves with precision, it optimizes how it uses that energy. A stable posture, a precise muscle engagement, and a fluid breath reduce unnecessary expenditure, prevent parasitic tension, and improve coordination. This is where the link between movement and the cell becomes real. Now let's go into the description of the movement. The starting position is taken sitting on one hip, body facing sideways, with pelvis and spine in a neutral position. The knees are bent. The foot of the top leg is flat on the mat, slightly forward of the sitting bones, while the bottom leg rests on the mat with the foot behind the top foot. The torso is supported by the hand aligned with the hip, arm extended, and palm turned upward to encourage scapular openness. The other arm rests on the knee, ready to extend overhead. Even before moving, you need to organize your stability. This starts with the transverse abdominis, gently engaged as if drawing the navel toward the spine without stiffness. The pelvic floor gently lifts on the inhale. The shoulder blades are positioned. lowered and drawn slightly together, while the serratus anterior prevents the rib cage from escaping forward. On the inhale, stabilize the supporting shoulder and lift the pelvis toward the ceiling. The knees open, the thighs draw together to form a clamp between adductors and abductors, and the trunk moves into a pure lateral flexion with no rotation or extension. The free arm extends overhead. The gaze fixed straight ahead, creating a harmonious arc between the hand and the feet. On the exhale, bend the knees, lower the pelvis toward the mat, and rest the free arm back on the knee. Repeat three to five times on each side. What makes this movement effective is as much what you avoid as what you do. Avoid sinking into the supporting shoulder by pressing into the floor and sliding the shoulder blade toward the back pocket. Avoid reflex lordosis by co-engaging the gluteus maximus and hamstrings. Avoid unwanted rotation through the coordinated work of the obliques and multifidi. Keep the neck long with a gentle cervical inclination. The biomechanical interest of the movement can also be seen through the role of the adductors. The adductor longus, originating on the anterior surface of the pubis near the pubic tubercle and inserting into the middle third of the linea aspera is particularly active on the top leg in external rotation. The adductor brevis arising from the inferior pubis and inserting higher on the linea aspera acts as a deep stabilizer, co-opting the hip and limiting shear during the pelvis lift. Together, they work concentrically on the way up and eccentrically on the way down. in synergy with the abductors of the bottom leg. This precise muscle work is not isolated. It fits into a neuromuscular sequence where scapular stability is engaged before elbow extension, then the adductor-abductor clamp and hip extensors take over to lift the pelvis. The spine then lengthens laterally without losing its neutral alignment. To keep this exercise accessible and progressive, there are several modifications. You can bring the feet closer to the pelvis to increase the lateral flexion demand and trunk work or move them farther away to reduce the lateral range and make the movement more accessible. You can also keep the bottom knee on the floor and lift the pelvis to create an arc between the hand and that knee, which develops scapular strength and pelvic organization with less load. Another option is to start with the knees together, still sitting on one hip, following the same breathing logic. to slow the rhythm and improve control. you can hold the top position for four full breaths. The diaphragm and transverse abdominis work together, intra-abdominal pressure stabilizes, and proprioception sharpens. Breathing plays a central role in the success of the movement. Inhaling to stabilize and lift, then exhaling to control the descent, modulates ATP demand in step with oxygen supply. A stable posture reduces the consumption of parasitic muscles. The coenzymes from the Krebs cycle then feed the respiratory chain, which runs smoothly, reducing free radical production and improving recovery. Common mistakes are worth identifying. The arc turning into a banana shape indicates excessive ribcage opening. An active exhale recenters the ribs and tightens the abdominal corset. The The pelvis tilting into anterior tilt can be corrected by imagining a heavy tail toward the heels and engaging the gluteus maximus. The head inclining too much is adjusted by keeping the gaze sternum alignment parallel to the floor and the neck long. Progressions follow a clear logic. The hand-to-knee preparation builds scapular strength and pelvic control. The bent-knee version introduces the movement with a guiding arm. Isometric holds add specific breathing work. Lever variations with closer feet or the top leg extended modify the load. Three to five repetitions per side in one or two sets are enough to progress without unnecessary fatigue. By linking the execution of the side bend to cellular respiration, you understand that postural precision reduces metabolic cost, and that metabolic precision. allows postural refinement. This movement is no longer just a pose. It becomes a learning and coordination process that takes place both at the scale of the body and at the scale of the cell. Thus, when you rise into the arc, feel your adductors contract and your breathing synchronize with the movement. You are repeating on a large scale what happens on a miniature scale in every mitochondrion. The rhythm is the same. Load, hold, release. And just as in the cell, the quality of the sequence determines the quality of the result. By practicing the side bend with this awareness, you are not just developing your strength and mobility. You are cultivating a precise dialogue between your movement and your energy. This dialogue is at the heart of the method and philosophy we explore together. Thank you for sharing this moment with me on BioPolari's Deep Dive. Take the time to experience this side bend, listen to your breath, and feel how every detail matters, from the placement of your feet to the smoothness of your inhale and exhale. I will meet you in our next episode as we continue to dive together into the art and science of mindful movement.