Pilates
Pilates is very similar to yoga in appearance with 3 very important differences.
1. The exercises are generally more dynamic, positions are not held.
2. There is greater emphasis on core body strength.
3. The breath is done by inhaling through nose and exhaling through the mouth. This is known as fire breath in yoga. The inhalation expands into the sides holding the abs in.
Pilates Principles
1. Axial elongation Lengthening of the spine
2. Core control, connection from abs to back muscles
3. Spinal articulation, one vertebrae at a time
4. Neutral Spine Stack shoulders over hips
Abdominal Component Parts
1. Rectus Abdominis
2. External Abdominal Obliques (down to center)
3. Internal Abdominal Obliques
4. Transversus Abdominis
5. Pyramidalis
Pilates Warmups & Program
Please use the following program at your own risk. This is meant as a supplement to the classes I offer so you can remember the program, it is really important to take my class before doing these exercises. Even then if you are not sure of an exercise, check with me at the next class before you try it.
Warmups
Hold each posture 15 - 30 seconds or less if uncomfortable.
Mountain
Tadasana, feet parallel hip width apart, balance on the 4 corners of the feet, soften the knees, hips parallel to earth, heart and head to sky, lengthen lower back, relax shoulders.
Side Stretch
Reach up with right hand to sky, tip to the left, repeat on other side
Back Arch
Stretch both hands over head, interlace fingers, push palms away and arch back gently, come back to tall mountain
Monkey
Bend all the way forward hinging at the hips, come back up to put hands on thighs, pushing into hands extend back straight and parallel to earth, keeping the knees bent.
Forward Bend
Gently release the hands from the thighs and lower into the forward bend, grab you elbows and hang.
Tall Mountain
Come back up to hands stretched over head for tall mountain and hold.
Wrist Warmups
I found my wrist getting sore from arm use in the yoga practice, so I developed the following, my wrists feel better. All these stretches should be done slowly and smoothly.
Painting the Wall
From tall mountain hands become paint brushes, painting up and down, working the wrists back and forth.
Modern Art
Painting motion side to side.
Fishtails
Fingers are the tails of the fish, wrists leading in a side to side motion.
Turtle Heads
Turn hands sideways, make fists, keep forearm, wrist and hands in a straight line, move sideways at the wrists only.
Polishing the Table
Extend the fingers and continue the side to side motion of Turtle Heads.
Harleys
Make fists again and rock the wrists up and down in the motocycle motion.
Waving Bye Bye
Extend the fingers, rock the wrists up and down.
Roll Wrist In and Out
Make circles with the hands, moving at the wrists only.
Stork
Be carefull here, grab the fingers and thumb of one hand and stretch the wrist back, do the other hand.
Nautilus
Push the wrists forward toward the forearm (both sides).
Thumb to Forearm
Be gentle pulling the thumb towards forearm (both sides).
Shake the Wrists
Relax and loosen the hands.
Shoulders and Neck Warmups
Shoulder Shrugs
Roll the shoulders forward, up, back and down 3 times and reverse direction 3 more times.
Self Hugs
Grab your opposite shoulder with each hand crossing your elbows in front of you. Make sure you do both sides.
Neck Roll
Bring your chin to your chest and slowly roll your head up over the right ear, across the back, down over the left ear, bringing your chin back to your chest, repeat 3 times and then reverse the direction 3 times.
Pilates Program
Sitting:
Roll Down (Sitting) Exhale transition, inhale top and bottom (5x)
Rollover (Sitting) inhale roll back, exhale roll up (6x)
Spine Stretch (Sitting) exhale slide forward, inhale return (5x)
Open-Leg Rocker (Sitting) inhales out exhale back (5x)
Neck Pull (Sitting) exhales transition, inhale up, out and back (5x)
Leg-Pull (Sitting) leg lift (3x each side)
Seal (Sitting) inhale roll back, exhale roll forward (5x)
The saw (Sitting) legs wide pinky to toe (3x each side)
Back:
The Hundred (Back) inhale up (5x), exhale down (5x), (10x)
Single-Leg Circles (Back) inhale out exhale back (5x each direction)
Thigh arcs (Back) inhale out, exhale back 3x, 5x each
Single Leg Stretch (Back) opposite hand to knee (10x)
Double-Leg Stretch (Back) inhales up and out, exhale circle back (5x)
Bridging (Back) exhale up, inhale down (10x)
Scissors (Back) 4x point toes, 4x point heels
Rolling like a ball (Back) inhale roll, exhale return (5x)
Front:
Cat back stretch (Table) inhale arch exhale fold (5x)
All Fours (Table) 8x toes, heels, pointer hold
Shell Pose (child pose) resting
Swan (Front) exhales down inhale up (6x)
Single-Leg Kick (Front) (5x each leg)
Double leg kick (Front) kick heels to butt (3x)
Prone swim (Front) locust, swim (5 breaths
Leg-Pull Front (Front) leg lift (4x each side, forearm, plank)
Side, Sitting, Closing
Side lying sequence (Side) straight back, pike legs, hands on hip (8x)
Spinal twist (Sitting) legs wide hugging twist (3x each side
Closing - Namaste