Posts Tagged ‘ mind-body connection ’

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

 

Good Morning, Starshine!

March 1, 2013
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After teaching 7am classes twice a week for the last 6 months, I must weigh in on what it’s like to unite mind and body in a morning practice. The Yoga Room is offering a special 7am challenge, so now is the perfect time to start.

Before we get to the good stuff, you should know that science says you’ll have less of an appetite, more energy, more mental acuity, sleep better and be consistent in your practice by carving out exercise time in the morning*.

But, what I’ve noticed is that the morning is full of possibilities! You have a blank canvas to paint on. A nighttime yoga or Pilates practice carries the baggage of the day with it and much of the class will be spent undoing the tension from that day. In the a.m., you have a brand new, and hopefully rested, body to utilize which will take your practice even further.

In the end, when everyone else is gone, you are stuck with YOU (and your body). Spend time with YOU at the very start of your day. Why not give gratitude, challenge your body, and create space before you press on and work to please everyone else? To live your whole day in a body that’s connected to your mind, breath, and spirit is a wonderful thing. It brings about a mindfulness that changes the way you think, move, connect with others, and make decisions.

For tips on how to become an early riser, check out Leo Babauta’s article in one of my favorite blogs, Zen Habits.

Details on the 7am challenge and TYR Rewards are here. See you bright and early!

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*http://www.webmd.com/fitness-exercise/features/lose-weight-with-morning-exercise
*http://www.nydailynews.com/life-style/health/new-study-suggests-morning-workouts-key-cutting-hunger-cravings-article-1.1158645

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

 

Olympian Sessions: Just for fun!

August 1, 2012
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So, I’m obsessed with the Olympics. It would be a huge challenge and dream come true to train or even work out with athletes of that calibre. Though I’m no sports expert, here’s what I would work on with these inspired athletes to ensure that their training keeps them balanced and functional in life. Click on the links to see videos!

Rowing:

Variations on Swan: Rowing requires a slightly flexed spine and tons of abs, so I would make sure their thoracic spine gets some good extension as well.

Single Thigh Stretch on Reformer and Extensors on the Chair: These athletes train for hours sitting with their legs out in front of them. It’s important for them to stretch the hip flexors and continue to strengthen the glutes and hamstrings.

Swimming: 

Standing Cadillac work, Side Splits on Reformer: Being in the water creates a different pull on the body than when moving through real life with gravity. I would focus on functional movements to increase balance.

Gymnastics:

Back Rowing: I would take advantage of these athletes’ grace and choreographic strengths. This exercise also mobilizes the spine fluidly, hopefully releasing them from the sometimes rigid lines they must maintain when in the air or balancing.

Mermaid/Side Bends: Though I am sure they have strong obliques, I’ve been watching any and all gymnastic events and am surprised by the lack of true lateral flexion in the spine (side bending). These exercises isolate that direction and sculpt the waist.

Go USA!

 

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.

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. 

Skinny Bitch, Tall Trunk

April 28, 2012
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It’s almost swimsuit season. It’s about now when we scramble to flatten our tummies and shrink our thighs before floating off to Fire Island or jumping on a cruise.

Let’s talk briefly about these crazy abs! While there are several ab muscles meant for moving your bones and changing your spinal shape (obliques and rectus abdominis), there is a whole muscle solely for the purpose of holding it all up and in. The Transverse Abdominis, plainly said, wraps from the back portion of our sides to the middle lower attachment of the ribs. It is often described as a corset.

We use this muscle subliminally in exhalation and prior to moving the rest of our body (stabilizing). But, given conscious effort, the transverse can help with more than just stabilizing the spine and pelvis.

Imagine squeezing a freshly-opened tube of toothpaste. The toothpaste has nowhere to go except out the top. The amount of contents in our abdomen does not change and therefore, when engaging our transverse and narrowing our waist, we MUST change shape, and grow taller. “Sucking in” is actually an opportunity to find space in your spine and grow an inch or two.

I challenge you to start with this deep, interesting muscle the next time your Pilates or any fitness instructor tells you to “grow taller”. I challenge you to grow taller the next time someone tells you to “engage your abs”. The two go hand in hand for most exercises with a neutral spine. Create the extra space with stability. The benefits of strengthening your Transverse Abdominus will extend beyond being a skinny Miami bitch; you will be preventing injury and creating stability and flexibility for all kinds of movement.

Marrying the Mind and Body

February 13, 2012
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Pilates can be a tough sell. In a hustle-and-bustle world of instant gratification, we rarely have the opportunity to slow down and listen to our bodies.

Imagine taking your brain and placing it inside of your muscles. Then, use that knowledge and power to engage your muscles and move your bones as they were designed to move. Pilates gives you the rare chance to marry your mind with your body in this way.

Why should you delve into this kind of relationship? Because the relationship with your body is a relationship for LIFE. It will be there after everyone else is gone; it will be there when your mind is gone. Imagine your final days if you’ve consciously been nurturing this union your whole life.

Take a vow. Say “I do,” to engaging in mindful practice towards efficient, balanced and healthy movement.

Update: I’m currently in Reformer class, and I can’t wait to share my latest discoveries with you! I’m also teaching my first mat class on Tuesday–subbing for a friend of mine. I will be teaching class starting the first weekend of March–check back for details!

Let’s Start at the Very Beginning…

November 10, 2011
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My expectations for my own practice teaching were marred a bit by the teaching we did in class. Everyone had been discussing, practicing and watching the exercises for several days and knew what they were doing.

When I told my first specimen outside of class to “inhale and take the right leg to table top,” he looked at me like I was crazy.

It’s very humbling to initiate a physical shape in someone else’s body from only words. We go through our lives imitating what we see, rather than listening and creating. This mind-body connection can be both frustrating and enlightening to negotiate.

The biggest thing I’ve learned is to start at the VERY beginning with almost everyone. You can quickly assess someone’s mind-body connection by giving them simple instructions.

Getting your student in a good starting position is not only imperative for the execution of the exercise, but also to WARM UP their listening and critical thinking skills for the session. Only when this has been tapped into can solid progress be made.

Why Pilates?

October 20, 2011
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The short answer?

Pilates is about conscious movement.

In my study of acting and singing (which still feels very young, although I’ve been doing it for ten or so years), I’ve noticed the need for an uninhibited physical state and balanced movement. No matter how hard I try, I can never get my body to the even, blank canvas that is best for trying on characters and communicating through song. This is a challenge for everyone.

Unconsciously, I suddenly felt the need to find a balanced physical genesis for myself. I believe this is where my work-out “junky” stage began: In college I started running, going to the gym, trying work-out videos, going to more dance classes. I did all these things at different points without commitment and never well! But, I wanted to use my body and I often made discoveries in my singing while exploring movement.

In practicing Pilates for the past two years, I’ve eased my own pain, gained body awareness and a strong sense of proprioception, improved my creative being and built a stronger, more balanced structure for living and practicing my art.

I’m still a work-out whore, trying out all sorts of physical adventures. My summer consisted of cycling, stand-up paddle boarding and kayaking (all brand new activities to me). I’m currently itching to try boxing, Alexander Technique and trapeze. But, I come home each night to the solid base of Pilates, which forces me to think, move and live with awareness.

 

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