Pair your Yoga With Pilates

Posted on September 24th, 2008 by

Some people use the term “yoga pilates” to refer to a yoga or a Pilates exercise class, or to a unique class that combines elements of both activities. In fact, yoga and pilates are two distinct, though similar, forms of exercise. Both are easy on the joints, and they can improve your flexibility and strength. But Pilates is a form of exercise developed in the 1920s by Joseph Pilates as a way to build strength and prevent injuries, while yoga is a traditional exercise dating back thousands of years.

There’s no reason why you can’t practice both Pilates and yoga. When comparing Pilates vs. yoga, you’ll find that many of the exercises are similar. For example, pigeon pose (eka pada rajakapotasana), a yoga pose that opens the hips, can be found in Pilates routines. And yoga and Pilates also complement each other. Pilates has a slightly greater emphasis on core strength, and some people may find that they can build strength in Pilates that translates to an ability to reach more advances poses in yoga.

If you are curious about “yoga pilates” and there is not a class available in your area, check out a Pilates DVD. As with yoga, you can find Pilates workouts designed for specific medical conditions or parts of the body, such as the back or abs. If you are new to Pilates, check out the Pilates Beginning Mat Workout DVD. In this DVD, available from Gaiam, certified instructor Ana Caban explains the principles and correct form for Pilates exercises. And when you are ready to advance, check out the Pilates Intermediate Mat Workout DVD.

Source: http://yoga.lifetips.com/tip/147754/pilates/pilates/pair-your-yoga-with-pilates.html

Tags: exercise, fitness, pilates, yoga

10-minute pilates

Posted on September 22nd, 2008 by

Need to tone up or look slimmer? Pilates expert Lynne Robinson shows you how. This week: doing Pilates in the office

Pilates should not only be confined to your pilates sessions.

The principles of good posture and movement should be with you at all times – even in the office. The ‘Twister’ will stretch between the shoulder blades and help streamline your waist. The ‘Leg Worker’ does just what it says – works and shapes the legs.

Both these exercises incorporate the “zip” movement with which you should now be familiar. To recap: gently squeeze your back passage, bringing the feeling forward to your pubic bone. Then draw these muscles up inside until your lower abdomen feels hollow.

Twister

For this to work, you need to be sitting at your desk on a swivel chair. Sit tall, weight evenly balanced.

If feasible, rest your feet together on the legs of the chair, or use your abdominals to hold your feet together just off the floor. Hold the desk in front of you.

Breathe wide into the rib cage. Breathe out, zip gently, stay zipped. Keeping your upper body still and facing the front, rotate your lower body with the chair. Twist as far as you are comfortable, as long as your upper body remains squarely facing forwards.

Breathe in then slowly, with control, twist back to the starting position. Repeat five times each way, lengthening upwards through the spine.

The Leg Worker

In flat shoes or bare feet, stand tall – on a bottom step if possible – feet parallel and hip-width apart. Hold on to the handrail.

The balls of your feet should be on the step, the arches and the heels over the edge. If you don’t have a step, you won’t get the stretch, but you can still work the legs. Breathe normally throughout and remain gently zipped.

Bend both knees directly over your second toes, maintaining good posture. Do not tip forward or back.

Lift both heels so that you are now on the balls of your feet.

Keep your knees bent. Keep lengthening upwards – don’t stick your bottom out! Slowly straighten your legs, but stay on the balls of your feet.

Now lower your heels away from the top of your head until, if you are on a flat surface, they reach the floor, or, if you are on a step, they lower over the edge to stretch your calves.

Repeat the sequence 10 times.

Source: http://www.telegraph.co.uk/health/main.jhtml?xml=/health/2008/09/22/hpilates122.xml

Tags: pilates

Peak pilates – the many advantages of pilates exercise

Posted on September 22nd, 2008 by

For years now, the Pilates has been a popular form of exercise to the mind and body. It successfully branched out and now, it comes in different forms. One of these forms is the Peak Pilates.

The Peak Pilates gives a different and unique approach and trains individuals on how to teach and not merely know what to teach. It offers Peak Pilates certification programs which centers in professional development and profound knowledge of the integrated and holistic approach to Pilates.

It is crucial to learn that knowledge about Pilates gives sturdy basis and assurance in teaching this form of exercise. These two things are very important to a person who wants to successfully teach pilates.

The Pilates Certification programs offer modular approach to its students. All who wants to teach Peak Pilates are required to study the introductory part, regardless of their physique level or movement level. In this way, they are allowed to learn and teach at their own capacity without hassle. The approach also matches the learner’s mental aptitude to the stage of Peak Pilates that he wants to teach.

How to Start

A good way to start this kind of program is to check out companies that offer Peak Pilates. You can do this by logging on to their website at www.PeakPilates.com. The site give you better idea of the company and the different courses it offers. Today, their most popular Pilates course is the Discover Pilates.

This course is very helpful especially to those who want to advertise their services and community to Pilates aficionados. The course discussion runs for only one day. With this, students can learn the origin and practice of Pilates. The discussion also emphasizes the good effect of Pilates to the body. They are also made familiar to the equipment used in the exercise.

The basic objectives of the course are the following: familiarize the history and importance of Pilates; know the origins of Classical Pilates and its difference from other forms of Pilates; understand the theory of the Powerhouse and its framework and how it is related to the movements; further personal workouts; and deepen the understanding about the Pilates, its principles, key terms, etc.

In whatever angle you look at, there is no doubt about the benefits that you can get from any form of Pilates you would like choose. So, try to see what Pilates you prefer most and get started.

Source: http://www.informationonhpv.com/general/peak-pilates-the-many-advantages-of-pilates-exercise/

Tags: exercise, pilates

Balancing Act: strength and flexibility

Posted on September 22nd, 2008 by

The abs and core typically get the lion’s share of attention when it comes to Pilates, leaving the fabulous effects Pilates delivers to the peripheral muscles somewhat neglected. Pilates masterfully sculpts beautiful arms, tones long, lean legs, tightens and lifts the buttocks, and masterfully shapes the the muscles of the back. When speaking of the core, we only mention core strength, but when speaking of the muscles of the arms, legs, shoulders and back, both strength and flexibility are important. In fact, it is this balance of strength and flexibility that not only creates the look of long, lean, sculpted muscles of the Pilates body, but also produces muscles that are simultaneously supple, strong and resilient. Because of the spring resistance of the Pilates equipment, muscles are strengthened along the entire length of the muscle, not just in the belly of the muscle. Thus, the “bulky” factor is reduced as well as the tightness, increasing flexibility.

The importance of strength goes virtually undisputed. We all know that stronger muscles enable us to lift more, push more and jump higher, but the relationship of strength and flexibility not often discussed. Flexibility is important because it allows for increased range of motion, and increased range of motion is a key component of POWER (Force or Strength x Distance or ROM/time = POWER.) Think of it this way: who is going to throw a ball further, given equal strength, the individual who can bring his arm 12-14 inches behind him to initiate the throw, or the individual who can only bring his hand just past his head? Who will drive the golf ball further? Kick a ball further? In other words, increased range of motion will increase the power that you can deliver. Flexibility is also important for injury prevention. Flexible muscles are more elastic, and thus able to restore themselves after being stretched, especially when the stretch is sudden. (Think of a tennis player leaping to get a ball, or a goalie in ice hockey popping into a virtual split in order to defend the goal.)

For athletes, the balance of strength and flexibility is the magic formula, and this formula will differ for each person, depending on the activity in which he/she is participating. A goalie in ice hockey will need more strength than the rhythmic gymnast, and the pitcher in professional baseball will need more flexibility in the shoulder joint than the recreational tennis player. Actually, we’ve discovered that at our Pilates studio, this balance of strength and flexibility is a large reason that men are gravitating towards Pilates in greater numbers. The men who do Pilates realize that they are lifting greater weights, discovering more power in their tennis serve, hitting more accurate drives on the golf course and staying more injury free because of Pilates’ ability to balance the increase of and relationship between strength and flexibility. Active women and men who practice Pilates are gaining new levels of strength, without sacrificing flexibility, and vice versa.

Some people choose to do Pilates as their sole form of exercise, along with cardiovascular conditioning, but more and more Pilates is being utilized as a highly efficient and effective means of cross-training, as a skilled instructor can provide Pilates cross-training exercises that will enhance any sport or recreational activity that people enjoy. Even if you can’t get to a studio, a well-balanced mat workout, especially if stability balls and BOSUs(r) are included, can do wonders for your favorite activity.

Source: http://pilatesonfifth.wordpress.com/2008/09/22/balancing-act-strength-and-flexibility/

Tags: pilates

Pilates exercises strengthen the spine

Posted on September 19th, 2008 by

Tags: pilates

Quick Pilates exercise: 10 minute pilates

Posted on September 19th, 2008 by

You may have noticed many an exercises which can tone your biceps at the front of the upper arms, but there is one difficulty though, you can not reach the area underneath. Here is one pilate exercise which should help you. Always remember that the side press-ups have been defined as powerful exercise. You must be aware of the fact that both incorporate the “zip” movement. You may gently squeeze your back passage while bringing the feeling forward to your pubic bone. Then you draw these muscles up inside until you feel your lower abdomen hollow.

This pilate exercise requires you not to use a hand weight of more than 3 kilos. Lie with your knees bent, hip-width apart and parallel. Between your knees place a small cushion, gently zip it and squeeze the cushion while breathing normally throughout. In your left hand hold the weight. Extend Stretch the left arm beyond the left shoulder while palm facing inwards. The upper part is steady and standstill with your right hand. Now gradually take the weight towards your left shoulder, remain the upper part of your left arm still. Now straight your arm and turn your arm in such a way so that the palm faces away from you while knuckles towards you. Gradually decrease the weight towards the right shoulder, keep the upper arm still. Straighten your arm again. Turn your arm back so that the palm faces inwards. Repeat up to 10 times with each arm.

Source: http://kbcd.blogspot.com/2008/09/quick-pilates-exercise-10-minute.html

Tags: pilate, pilates