Michael Miller Pilates English Portuguese French German Italian Russian Czech

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 tÃ 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 tÃ 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 mÃ 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 mÃ 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 té	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 té	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 fenÃ tre des bras			Window your arms		196
Lean head through the window	inclinar a cabeça através desta janela	Penche-toi par la fenÃ 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 tÃ te de ce cÛ té		Scendi e mettiti sulla schiena con la testa qui'	Step off and come over here on your back with your head here		202
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From Marise's tape	Do tape da Marise	De la cassette de Marise			From Marise's tape		204
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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 tÃ 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 tÃ 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 tÃ te		Le braccia scorrono sul pavimento verso dietro sopra la testa	Arms slide along the floor to over your head		237
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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 mÃ 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
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					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
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Translation by Michael Miller	translation by Teresa de Castro

Michael Miller Pilates makes sense SM