Feature Pilates Article Pilates Basics -- Here is Your Cheat Sheet                                                   There is so much to know when it comes to practicing Pilates.  You could read volumes of books and go to hundreds of classes and still have so much to learn.  Here is a list of basic concepts every Pilates student should know.   Mind Principles   Concentration On the purpose of the exercise, correct movements, and coordination of the body and mind.     Centering  Mind and Body     Control Moving on Purpose/ Engage    Imagination   Using creative images to increase the Mind Body Connection  Intuition Listen to our bodies   Integration Make Pilates Principles Part of Your Daily Life Body and Mind      What is Your “Center” or “Core”  Abdomen: Rectus Abdominus, Internal Obliques, External Obliques, Transversus Lower Back Hips and Buttocks Shoulders/Upper Back     Body Principles:      Breathing “Even if you follow no other instructions, learn to breathe correctly” Joseph Pilates   Pelvic Placement Neutral and Imprint/Scoop   Rib Cage Placement Lateral Thoracic Breathing.  (That means breathe into the sides of your body/ribs) Scapular/Shoulder Girdle Protract/Retract Elevation/Depression  Keep shoulders down and back  Head and Cervical Placement Neutral Cervical Placement.  Keepin the natural curve of your spine in your neck  Axial Elongation  Lengthening the spine from back top of head to tailbone  Core Control   Initiating movement from the core  Spinal Articulation Moving one vertebrae at a time  Fluidity/Flow balance, grace, agility, move and live with purpose and precision.  Coordination Coordinating Body and Mind with each movement, adding more challenge    Purpose of Many Pilates Exercises     Improve Blood Circulation     Reduce Heart Strain     Develop the Lungs     Stretch the Muscles, Increase Flexibility     Develop Minor Muscles to Strengthen Major Muscles     Perfect Posture     “law of natural exercises recognizes ‘companion’ or reciprocal movements     Gain a Sturdy Body and Sound Mind     Coordinate the Mind, Body, and Spirit     Happiness and Relaxation     Reawaking Revitalization "mental vigor" awakening the mind "spiritual enhancement" Patience and persistence      “exercises emphasize the need for .. constant stretching an relaxing.”  Quotes by Joesph Pilates         Check List for Correct Movement     What is the start position?     How is my spine aligned; is it flat or is a curve there; where should it be?     Is my neck supported; is there any neck strain?     Where are my shoulders, down away from ears; is there any strain?     Are my ribs connected with the abs or are they popping up?     Is my transversus connected, belly button to the spine?     Are my hips balanced and stable?     Are my arms aligned and in proper position?     Are my legs aligned and in proper position?     Are my feet supposed to be pointed or flexed?     What muscles activate the movement and work through the movement?     What is the breath pattern?     Am I breathing fully and slowly?     Am I moving with fluidity instead of forcing or straining?      Principles of Breathing   Do not hold your breath. Keep breath flowing     Inhale through the nose to cleanse air     Exhale trough the mouth. Exhale completely   Breath into your back and sides of ribs     Relax your jaw and tongue, neck and shoulders     Do not let shoulder rise on inhale.     Hollow abdominals, pull naval to spine on exhale     Zip or stitch ribs together on the exhale. Try zipping down and zipping up     Try to breathe at least five seconds each way   Exhale to flex/round spine     Inhale to extend/arch spine     Exhale to move legs and arms away from body (typically in mat work. varies) From our Archives: Resolutions for a Great Pilates and Fitness Year As the New Year approaches it is time to make the age-old resolutions.  Often our resolutions are too general.  “I resolve to get in shape.”  “I will eat better.”  “I will loose weight.”  -- too general.  Perhaps, that is why so few people stick to their goals.  40 to 45% of American adults make one or more resolutions each year.  The first week people do pretty well - 75% keep the resolution.  By one month only 64% are still working on it.  By the sixth month it dwindles down to less than half of the people, 46%. *  How can we improve our odds?  Try getting beyond the general resolutions with these key questions: why, when, how.  Why: Why is perhaps the most meaningful question.  It will be your motivation to stick with the resolution after the first few weeks of January.  Why: why do you want to loose weight?  Why do you want to get in better shape?  Why do you want to be able to stick with your Pilates routine?  What will be the benefits?  Take a moment to list all the possible benefits from meeting your Pilates goals and you other important goals as well. After you figured out the initial whys go even deeper into the feelings and emotions behind the whys.  Post them on the refrigerator as a constant reminder.  The added benefit of doing this is that other people will see your goals.  Do not hide your goals.  The more people you let know about your goals the more likely your are to achieve them. It will be your motivation to stick with the resolution after the first few weeks of January.Why: why do you want to loose weight?Why do you want to get in better shape?Why do you want to be able to stick with your Pilates routine?What will be the benefits?Take a moment to list all the possible benefits from meeting your Pilates goals and you other important goals as well. After you figured out the initial whys go even deeper into the feelings and emotions behind the whys.Post them on the refrigerator as a constant reminder.The added benefit of doing this is that other people will see your goals.Do not hide your goals.The more people you let know about your goals the more likely your are to achieve them. When: Without a when, your goal will never happen.  There are several whens in a resolution.  When will you start your resolution?  When will you reevaluate your progress?  When will you accomplish your resolution?  Without a when, you will never start and never have a due date to keep you motivated.  Write all your goal dates on the calendar. How:  How are you going to accomplish your goals?  List out all the nitty gritty details of how you will meet your goals.  You can coordinate the hows with the whens and the whys.  For example: What: “I will do my Pilates exercises at least two to three times a week.” Why:  “ My back feels better, my energy is higher, and my body looks toner and leaner.” Deeper Why: “I will feel better about myself, I can replace negative feelings about my body with positive ones (be specific)” When:   “Today I will pull out my video/book, or I will order my video/book.  I will arrange an appointment with a certified instructor next week.  By a month from now I will consistently be doing Pilates 2-3 times a week.  Three months from now I will evaluate my progress, etc” How:  “I will do this by marking my calendar for workout appointments, even if the time is just with myself.  I will seek help from Pilates professionals.  Pilates Fitness Journal strongly recommends this goal.  Countless people injure themselves trying to do Pilates on their own.  At least get started off right with the help of a professional.  If you are doing Pilates at home find a space to do Pilates at home, get a mat, bands, balls, whatever you need to keep motivated. Remember you what, why, how, when, and even where and you will be sure to have a more successful Pilates year ahead and who knows what other successes will follow.                            *Source: Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002). John Norcross is a co-author of Changing for Good     Yoga and Pilates                           by Kim Preveza                                                                                       Fall 2005   Have you ever asked “what is the difference between Yoga and Pilates.”  If so, you are not alone. Now, there are many resources available to you on the combination of Pilates and Yoga.  Pilates Fitness Journal provides you with the following lists of resources and exercises.  The exercise list includes poses which are every similar in both Yoga and Pilates.  This list is most helpful to those who already practice Yoga and/or Pilates as it just the names of the exercises.  We will be adding more information and pictures on all of these poses in the future.  For further information about Yoga and Pilates one of the following books and/or videos may be helpful.  Please also see our review this month for another resource on Pilates and Yoga.   Perhaps the stock answer to the question of the difference between Pilates and Yoga is that Yoga is more relaxing and spiritual while Pilates is more focused on the core and control.  However, if you ever read Joseph Pilates book Return to Life you will find Pilates is designed to be a mind, body, and spirit practice as well.  Pilates lore has it that Joseph Pilates studied yoga.  By comparing and contrasting the Pilates Poses with the Yoga Asanas you will find Pilates and Yoga have quite a bit in common.  We have complied 27 exercises that Yoga and Pilates share.    So, what is the difference?  Well, it is true Pilates does have more abdominal work.  Pilates also has more shoulder work when you add in the work on the equipment (the equipment itself is a difference).  Additionally, Pilates has the side leg series for the gluteus/bottom.  Yoga has some poses/asanas one does not find in Pilates as well.  Yoga has more balancing exercises and often ends with a relaxation pose.   Finally, the breathing is very different.  Students who practice both often find it confusing at first.  Pilates moves the diaphragm by using lateral thoracic breathing – moving the ribcage out to the sides of the room like an accordion as one inhales and stitching the ribs together as one exhales. Pilates also usually has the breath go in through the nose and out through the mouth.  Yoga uses more of a belly breathing with an inhale into the belly and both breathes are done through the nose.   The best way to really learn the differences and similarities between the two is to get on the mat a practice, practice, practice.    Copyright 2005 by Pilates Fitness Journal                                            Reprinted with Permission                                                           www.pilatesfitnessjournal.com   Yoga Warm Up Pranayana  Camel Ride Jathara Parivartanasana Marjariasana Apanasana Sphinx Child’s Pose Pindasana     Plow Part II Leg Raises Desk Dvipada Pitham Plow Part III Halasana Seated Angle or Coccyx Balance Staff & Seated Forward Bend & Plow I   Balance Boat II Paripurna Navasana Cobra Bhujangasana Locust Salabhasana   Sunbird Chakravakasana Asymmetrical Locust East Stretch Purvottanasana Body Straight Pose Padasana   Inversion Chair Ardha Utkatasana Uttanasana    Down Dog Adho Mukha Half Bend Ardha Uttanasana     Side Bend Trikoasana Warrior Virabhadrasana Parasarita Padottanasana   Relaxation Shavasana  Pilates Warm Up Breathing Sitting Pelvic Tilts SpineTwist Cat Ab Prep Breath Stroke Prep Shell Stretch   Ab Series Roll Up Scissors Hip Lift Roll Over Prep Open Leg Rocker Prep Spine Stretch Forward   Balance Teaser Swan Upper Body Swan Full or Lower Body Swimming Prep Swimming Full Leg Pull Front Leg Pull     Pilates Push-up Part I Pilates Push-up Part II Pilates Push-up Part III Elephant on Reformer   Finishing Stretches Mermaid on Reformer Front Stretch on Reformer Picking Flowers on Reformer                                   Books         Yogilates by Jonathon Urla Pilates Yoga The BalleCore® Workout : Integrating Pilates, Hatha Yoga, and Ballet Core Awareness: Enhancing Yoga, Pilates, Exercise & Dance Yoga-Pilates Fusion The Practical Encyclopedia of Yoga & Pilates Yogapilates: A Flowmotion Book Complete Guide to Pilates, Yoga, and Meditation Intelligent Exercise With Pilates & Yoga Jennifer Kries' Pilates Plus Method                                  Videos Combining Pilates & Yoga for Balance Yogilates:Beginners Workout Yogilates:Intermediate Workout Yogilates: Level 3 - Advanced Workout Yogalates: Yoga and Pilates Vol 1 Yogalates: Yoga and Pilates Yogalates: Yoga and Pilates Vol 2 Yogalates: Yoga & Pilates / Yoga for "A Healthy Back" Stott: Simple Stretches: Pilates-infused, Yoga Level 1 Stott: Pure Vitality: Pilates-infused Yoga Level 2 Stott: Body & Soul: Pilates-infused Yoga Level 3   Kyphosis and Pilates                                       by Dr. Andromeda Trumbull, D.C.                                                                                                                         Summer 2005   Kyphosis is a progressive spinal disorder that can affect people of any age group. This disorder may cause a deformity described as humpback or hunchback.  Abnormal kyphotic curves are usually found in the thoracic or thoracolumbar spine, but can be cervical. Kyphotic posture may present as: a jutting chin, tight chest and posterior neck muscles, weak spinal extensors, posteriorly tilted pelvis, and in extreme cases respiration may be inhibited. This postural condition can be addressed using the Pilates repertoire and breathing exercises.                                                                               Causes of kyphosis: Posture dysfunction, Scheuermann's Disease, Congenital Kyphosis, Kyphosis secondary to trauma, tumors, infection, and arthritis.   Kyphosis is classified as either postural or structural. Postural kyphosis is attributed to poor postural habits leading to core and trunk weakness. Structural kyphosis is caused by an abnormality affecting the bones, discs, or muscles. Kyphosis with a structural cause may require medical intervention because the patient alone cannot control curve progression. Postural kyphosis can be addressed and corrected through Pilates with proper cueing, postural re-education and consistent healthy lifestyle choices.  Deformity and pain often motivates one to seek treatment. Early treatment is important to control curve progression especially in adolescents.   Exercises: Kyphotic posture may present as: a jutting chin, tight chest and posterior neck muscles, weak spinal extensors, posteriorly tilted pelvis, and in extreme cases respiration may be inhibited.   Stretch:  pectoral muscles, hamstrings Strengthen:  spinal extensors, core muscles / abdominals   Exercises: 1.             Pulling Straps - Long Box / Reformer 2.             Chest Expansion - Reformer or Cadillac 3.             Flying Eagle - Cadillac 4.             Swan - Cadillac or Wunda Chair 5.                Swimming - mat work   Pillowing: When lying supine, the kyphotic client may have difficulty with head position and comfort in the neck. Pillowing the head, neck and shoulders will provide comfort and increased ability to perform movement.   Breathing: With reduced breath depth, the ribcage will become stiff along with the spine and this decreased flexibility will be substituted by a lift generated by the neck muscles.   In general, inhalation lends itself to length of the body. On inhalation the erector spinae contract, the rectus and the pelvic diaphragm relax this drives the sacral promontory to move backward. During inhalation the ribs rotate upwardly and since each rib articulates with a vertebra this rotation will decompress the vertebrae and over the length of the spine, elongation takes place.   Conversely, exhale lends itself to flexion and compression of the spine as the intercostals and diaphragm contract to force air out. During expiration the rectus and pelvic diaphragm contract and the erector group relax, this drives the sacral promontory anteriorly.   Cue your breath work appropriately to achieve your goals - flexion or extension.   Pearls: •      Breathe in through your nose and open the lower rib area allowing the “back” to open and spread out away from the spine as in a "posterio-lateral breath".   •     Through the nasal breath the breath tends to come from the diaphragm, it's deeper penetration triggers the parasympathetic (rest and digest) nervous system,  which calms and relaxes the mind and body promoting better focus.   •       Thera band – wrap a thera band around the ribcage holding or tying it in the front, have client visualize expanding and stretching the Theraband out to the sides on the inhale, and relaxing it on the exhale.   Contraindicated: Goal is to avoid over flexion, some exercises that may be eliminated or reduced in frequency are: 1.             Stomach Massage - Reformer 2.             Down Stretch - Reformer 3.             Push Thru - Cadillac 4.             Saw - mat work 5.             Roll Back Series - mat 6.             Rowing Series - Reformer Keep in mind similar exercise or postures that may encourage flexion of the spine and eliminate or modify as needed.    Improve the quality of life for yourself and those who are fortunate enough to train under your guidance.   Dr. Andromeda Trumbull, D.C. Pilates Coordinator Sports Club/LA - Beverly Hills 310 888 8180 x 323