Posts Tagged ‘ Basics ’

Pilates Basics: Breathing

April 14, 2013
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It’s back to basics this April! Let’s talk about breath–one of the central principles of Pilates.

The primary type of breathing used in Pilates is costal breathing–the rib cage expands side to side and front to back allowing the abs to stay engaged. Think of lateral movement especially–side to side. And also think of puffing out the back of the ribs when sitting or standing. The benefits of this type of breathing are that you can increase your ribcage elasticity and stabilize the torso for motions that require mega-support from the abs. Exhalation could be passive or active, but remians controlled and smooth. However, breathing this way for too long can cause anxiety in some.

Research has shown that diaphragmatic breathing reduces stress and relaxes people. Diaphramatic breathing is allowing the diaphragm to drop and may give you the feeling of filling the belly with air, although the air does not travel down that far.

Your Pilates breath should be different than your all-day regular life breath. It’s not beneficial to walk around keeping the abs zipped up and breathing only into your ribcage. You train the muscles in Pilates to be there when you need them for stability…not so you are stuck like a statue the whole day. The torso should move freely.

It’s a good idea to take breaks in Pilates and allow 3 or 4 diaphragmatic breaths to calm the body and deepen your oxygen intake while in a pose that requires less balance and less stability for the spine–say, child’s pose or half-bend forward. This is also a great way to release/stretch the lower back.

BREATHE

 

Pilates Practice

August 24, 2012
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I’m surprised when people offer up an excuse about their lack of flexibility or “core” strength when avoiding Pilates workouts.

Do you never bowl again because you can’t get a perfect 300?

I’m a huge fan of the yoga “practice” approach. You show up, you do your best and you thank yourself at the end. With persistence, things start to change including your body, your practice, and your belief in yourself.

It’s the same in Pilates; through practicing daily, the method will make you stronger. You can thank yourself each session, or you can wait for your body to thank you down the line.

So what if you can’t get your legs straight in teaser? That isn’t the point! The point is to find a spinal shape that works towards getting you stronger and more stable. And in the process, you’ve learned some lessons about your body: both challenges and strengths.

Pilates isn’t about creating perfect shapes; perfection implies no room for growth. Pilates is about growing in awareness, efficiency, and movement. You’ll never know what’s possible until you try.

 

Practice is the best of all instructors.

-Publilius Syrus

 

Pilates is for YOU! Check out my article…

June 26, 2012
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It’s easy to think of women in lulu, drinking Starbucks and flapping their “Hundreds” hands whens someone says “Pilates.” But, Joe Pilates trained boxers, soldiers and dancers. No matter who you are, Pilates will benefit you in some way. Read the article on the subject I wrote for a friend’s eNewsletter here!

Melinda is an excellent health coach and fitness teacher in the city. I can’t recommend her enough! Visit her website for nutritional info, coaching, and holistic health.

Commitment, Clarity, Excitement

June 8, 2012
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Teachers might learn a lot from the acting world. The one thing I’ve found to be imperative in both my acting projects and teaching Pilates: Commitment.

I’ve been working really hard (I’m a workaholic)–reading, practicing, teaching, watching others practice, observing and taking class at all kinds of studios. Guess what: I still don’t know everything that’s out there to know in terms of Pilates.

1. The body is complicated.

2. New research on the subject is infinite and always changing.

3. There are so many different opinions and styles of the method.

Still, I know a lot more than the average person does about Pilates. And yet, my classes still seem to be hit or miss.

I recently taught a class of 28 people and was forced to speak loudly, move quickly and take over the room. I said cues like they were FACT and not only  suggestion. Even adding drama on the last few reps seemed to engage people more fully. That same day I taught a class of 6 people that felt messy, clouded and, quite frankly, boring.

I’m learning that I don’t have to have ALL of the answers to be a good teacher. It’s my job firstly, to be safe, and secondly, to tell my students everything I do know so that they can get the best workout possible. Commit to what you do know and joyfully seek out answers for the rest. Speak like you have a class of 50–not 10, be present so you can be clear with your words, get excited and rock these people’s bodies. Commitment and excitement are key in creating solid classes. I can only go up from here!

 

Pilates Playtime on Vacation

May 25, 2012
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Traveling this summer? You can relax, get sun, stay connected and get benefits even from 15 minutes of Pilates a day–requiring no special equipment. In fact, taking a few moments to check in with your body will likely improve your vacation in more ways than one. It is always  best to talk to a trainer to personalize a workout (call me, maybe!), but you can also try these ideas on for size.

I recommend finding five exercises to practice. Each one should move the spine in a different direction (there are four, basically, and I added neutral for stabilization).

1. Flexion: Curving the spine bringing the front of the ribs and front of the hips closer together. (Hundreds, Cat Stretch)

2. Extension: Curving the spine bringing the tail and the head further behind the body (still lengthening out). (Swan, Cow Stretch)

3. Lateral Flexion: Bending the spine to one side bringing the shoulder closer to the hip on that side. (Side Bend, Banana).

4. Rotation: Rotating the shoulders and upper spine one way while keeping the pelvis neutral (wringing out the waist). (Spine Twist, Obliques)

5. Neutral: No movement, but spine stabilizes in the natural position (with abs engaged). (Plank, Watchdog)

Important Note: Bones don’t move themselves! Think about the abs and other core muscles that are creating the movement from within, rather than mindlessly forcing yourself into a shape. It’s only 15 minutes–make it count, body mind and soul!

Make sure you warm up and start with neutral or flexion before moving on to the other directions. If you are feeling ambitious, warm up with a few yoga sun salutations, or go for a brisk walk to get the breath moving!

This short routine will prime both your mind and body for a longer, better, more relaxed vacation day. Encouraging your body to return to your hardcore workout schedule after vacation will also be easier since you kept in touch with your body while away–it’s the only one you have!

Thanks to my friends at Pilates on Fifth for making great Pilates accessible online. I tried to use their videos when possible. 

Pilates Basics, Part 3: Upper Body

April 20, 2012
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In observing classes during my training and teaching classes these past few months, I’ve come to realize that a Pilates class can be totally useless if your teacher does not explain basic Pilates terminology. As with any sport, hobby, or skill, there is a universal vocabulary that makes it easier for Pilates instructors and other folk to communicate.

Don’t worry, no need to take notes. A great instructor will be able to guide a beginner with excellent cueing and will continue to refine the advanced student, but I thought I would outline a few of these basics in layman’s terms for those looking to get the most out of class. See Part 1: The Spine and Part 2: The Pelvis.

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I want to take a short amount of time to discuss what happens to the head, neck and shoulders in Pilates. We are aiming for efficiency, stability and safety in all Pilates exercises, so the alignment of the upper body is often different than in other practices, such as yoga.

SCAPULA: Also known as the shoulder blades, these are the flat bones that sit like wings on either side of the upper spine.

  • It is important to slide the scapula down the back and keep the shoulders away from the ears during nearly every exercise.
  • When in plank or on all fours, the scapula should lie fairly flat on the back, without “winging” or poking out.

CERVICAL SPINE: This section of the spine (top 7 vertebrae) can be very delicate in certain positions, so it’s important to think of the cervical spine as a continuation of the thoracic (mid-spine) motion. It’s also helpful

  • In neutral, the ears should fall above the shoulders and you should imagine space between each cervical vertebra.
  • In extension, the cervical spine should extend inline with the amount of thoracic extension. Try not to throw your head way back!
  • When flexing the spine, gently nod your chin but do not crunch it to your chest to ensure that no strain is put on the cervical spine.
  • In inversion (roll over, etc) be careful not to put weight on the cervical spine alone; balance your weight between the scapula instead. Be sure to remove any pillows that were under the head to elevate it during other exercises.

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These are some VERY basic terms and alignment ideas. Pilates is about detailed, efficient movement and knowing these basics will help you better communicate with your teacher to get the best workout possible. I will try to come “back to the basics” as I find out what my students struggle with most.

Pilates Basics, Part 2: The Pelvis

March 24, 2012
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In observing classes during my training and teaching classes these past few months, I’ve come to realize that a Pilates class can be totally useless if your teacher does not explain basic Pilates terminology. As with any sport, hobby, or skill, there is a universal vocabulary that makes it easier for Pilates instructors and other folk to communicate.

Don’t worry, no need to take notes. A great instructor will be able to guide a beginner with excellent cueing and will continue to refine the advanced student, but I thought I would outline a few of these basics in layman’s terms for those looking to get the most out of class. See Part 1: The Spine.

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It’s time to discuss the pelvis. Meant for more than birthing babies and rock and roll gyrations, this structure is a complex, important aspect of Pilates and any kind of movement.

I will be honest when I say, I am not an expert on the pelvis or pelvic floor (yet). But, training the pelvic floor has the power to hugely affect function in our breathing, balance, back, legs, posture and organs. I hope to write more about this later, but let’s stick to basics!

For the beginning Pilates student (and teacher), the position of the pelvis is important because it affects the shape of the spine. Here are some basic terms that may clear up your Pilates practice.

PARTS OF THE PELVIS (in a nutshell):

  • Sits Bones- Exactly what they sound like; the two bones you feel coming into contact with the floor when you sit up tall
  • Pubic Bone- Frontal, lower bone of the pelvis that makes up one of three frontal points with the ASIS (see below).
  • ASIS- Two front hip bones.
  • Sacrum- 5 fused vertebrae at the bottom of the lumbar spine, connected to the back of the pelvis.
  • Coccyx/Tailbone- 4 fused vertebrae below the sacrum.

NEUTRAL: Your front hip bones are on the same plane as the pubic bone. Lying on your back, this plane is parallel to the floor. Sitting or standing up, this plane is parallel to the wall. Your lumbar spine is in a neutral position, which is curved.

SUPPORTED: You may have also heard this called “tucked” and definitions vary among instructors. In short, you will use your abs to slightly lengthen the lower back and tilt the pubic bone more forward than it was. Your lumbar spine is slightly flexed. (Get dirty. Think of a pelvic thrust.)

 

Pilates Basics, Part 1: The Spine

March 13, 2012
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In observing classes during my training and teaching classes these past few months, I’ve come to realize that a Pilates class can be totally useless if your teacher does not explain basic Pilates terminology. As with any sport, hobby, or skill, there is a universal vocabulary that makes it easier for Pilates instructors and other folk to communicate.

Don’t worry, no need to take notes. A great instructor will be able to guide a beginner with excellent cueing and will continue to refine the advanced student, but I thought I would outline a few of these basics in layman’s terms for those looking to get the most out of class.

Let’s start with the spine, which is a central point of focus in Pilates. Joe Pilates said:

“If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.”

PARTS OF THE SPINE:

  • Cervical-Neck area, upper seven vertebrae
  • Thoracic-Middle, next twelve vertebrae
  • Lumbar- Lower, bottom five vertebrae

SPINAL FLEXION: Similar to a cat stretch; the head and tail are curling to the front of the body, engaging the abs (in any position).

SPINAL EXTENSION: Similar to a cow stretch; head and tail are reaching up and back from the body, engaging the back muscles (in any position).

SPINAL ROTATION: Wringing out the waist and rotating the torso to one side while maintaining a stable, still pelvis.

Next Up, Part 2: The Pelvis.

 

Don’t forget: We will have a Pre-Patty’s Pilates for Performers on March 17th at 11am at Ripley Grier. E-mail stephaniedjoiner@gmail.com to RSVP, or like heels together, toes apart Pilates on Facebook.

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