Pilates

 

 Stand Tall and Relax – Correct Posture and How to Relax

When I was growing up my mum was constantly reminding me to sit up tall and stand straight. Little did I know that it would be the same words that I would be repeating every day in my Pilates and Yoga classes. It takes time to learn correct posture principles, but the easy way to start is get to know your spine.

If you can, see a Pilates Teacher or Osteopath to help you to know your spinal shape first.

 

 Correct Posture Set-Up

sadhana yoga pics

1. Stand tall. Imagine a string pulling you upwards from the crown of your head.
2. Feet should be parallel to each other and as wide as your inner hip sockets with the weight evenly distributed between the heels and toes and knees slightly bent.
3. Draw the chin slightly down, as if you have a tennis ball between the chin and chest .
4. Drop the shoulder blades down towards the waist and open out the front of the chest, relax as you do so.
5. Do the Michael Jackson! – Bring your hands onto your hips and tuck the bottom under – you will feel the lower abdominal muscles engaging.
6. Be comfortable and breathe properly– inhale from nostril to navel so the oxygen can enter the belly (like a balloon filling up with air) and exhale from navel to nostril (pop the balloon) to release the carbon dioxide

My Back and Me – how to breath and move the back safely

The most common complaints I hear from students are related to muscle tension and stiffness due to chronic or acute back pain. As a result from these problems, we suffer from poor posture, stress, tight shoulders, weak abdominal muscles and even depression.

Through Yoga and Pilates exercises, as well as better breathing techniques, many of these problems can be alleviated, and we can learn how to develop strength in the core muscles of the body, particularly along the spinal column, helping to move the body with comfort and ease so that there is less chance of injury.

Where do I start?

With the breath. Most of us do not know how to breathe properly resulting in a ‘disconnection’ from the mind and the body. Once we understand that the body cannot be moved without the breath, the more we can feel the body in its entirety. Full effective breathing can help alleviate issues highlighted above, and encourage healthier blood flow. Slow calm breathing results in relaxing the entire body so that blood pressure is lowered, helping to lower cholesterol levels. Please ensure you check with your GP before you begin any type of exercise program.

Abdominal Breathing

Lie on the floor, knees bent and feet flat on the ground.

Place hands on lower belly and feel on the inhalation oxygen filling up the lung so that the rib cage and abdomen expand around the hands.

On exhalation, feel the abdomen contract to release carbon dioxide so that belly and rib cage contracts.

Do not exaggerate or hold the breath.

 Keep shoulders relaxed (up to 6 breaths).

Cat Stretch (Bilasana)

The cat stretch is a wonderful way to loosen up tight shoulders, stiff lower backs and feel the abdomen moving with the inhalation and exhalation. The exercise can be done in a chair if kneeling isn’t suitable. Kneel on all fours with knees under hips and as wide as the hips. Place hands a couple of inches forward of the shoulders so there is less stress in the wrist joint. Arms can be as wide as the shoulders if shoulders are particularly stiff. Take a couple of long breaths out of the mouth to relax.

Cat Stretch A – Flexion of the Spine

 

On the inhalation, tuck the lower back under, creating an arch and pushing up the upper back, with chin towards chest.

Don’t bring the shoulders up to the ears.

Cat Stretch B – Extension of the Spine

On the exhalation lift the lower back, drop shoulders down and look forward. Go slowly and with breath ease, repeat 4 times then rest.

Pilates Leg Work-Out

The exercises below are designed for all, but if you have any knee injuries or hip problems it is better if you can work with a teacher so they can modify the exercises. Please consult a doctor before taking on any exercises. Please stop immediately if you feel faint or experience any pain.

The Pilates and Yoga exercises below will help you get stronger, leaner looking legs but they need to be part of a lifestyle change. Tale up some cardiovascular exercise such as walking or swimming, have lots of water and herbal drinks (fennel/nettle/ginger teas) to flush out the toxins and eat small regular healthy meals throughout the day with lots of vegetables, proteins and good fats.

The number of reps you perform will depend on your fitness goals.

• Muscle size – 6 – 10 reps
• Muscle tone – 10 – 15 reps
• Aerobic fitness – 20 reps or more.

Warm up by walking up and down couple stairs, rotate hips, take some knee kicks and walk for 5 minutes. NEVER stretch the muscle when they are cold as they are more prone to injury.

Lunge

Basic Lunge © Sadhana Yoga Pictures

• Stand with your feet about a foot apart and step the right leg forward (2/3 feet)
• Keeping your toes pointed forward and take left heel off the ground
• Bend your right thigh so leg is parallel to the floor (The front right toes should be visible, if right knee is taken over the right toes you will risk injury to the right knee)
• Inhale into the abdomen, exhale draw in the navel towards spine and slowly lower the left knee to ground – keep back upright and do not lean forward, keeping the front toes in sight
• Number of REPs – see above table

Squats

Wide-Legged Squat © Sadhana Yoga Pictures

• Extend both legs out ( not too far – you should feel comfortable and balanced)
• Turn feet out so knees are in front of toes (reduce pressure on knee joints)
• Inhale into the abdomen, exhale draw in the navel towards spine and slowly lower the bottom towards ground – dont go too far and ensure knee dont come inwards.
• Either keep arms on legs or extend arms up (you can use 2/3 lbs weights/water bottle) when lowering towards the ground
• Number of REPs – see above table

Donkey Kicks

Donkey Kicks © Sadhana Yoga Pictures

 

• Move into an all-fours position and keep your back straight and your stomach pulled in
• Start and stop position – as picture above (first position).
• Inhale into the abdomen, exhale draw in the navel towards spine and raise the bent leg higher keeping back straight, shoulders relaxed, and hips level ( as if you can balance a drink on the hips) , inhale bring leg back to first position – not to the ground.
• Make sure you keep your torso held in and you don’t arch your back – this will prevent injury.
•  Start with 10 reps per leg build upto 30 reps – see above table

Single Heel Kicks

Single Heel Kicks © Sadhana Yoga Pictures

 

• Lie face down (you can take pillow under your head) .
• Inhale into the abdomen, exhale draw in the navel towards spine and bend one leg slowly raising the thigh off the floor ( keep abdomen drawn in to protect your spine, and relax shoulders)
• Inhale – lower the leg down, change legs.
• If you have no back or knee injuries move onto double leg heel kicks

 Double Heel Kicks

Double Heel Kicks © Sadhana Yoga Pictures

• This is an advanced Pilates exercise and is not suitable for anyone with back/knee injuries
• As above, Exhale draw abdomen into the spine and take both thighs off the floor kicking heels together upto 5 times, inhale lower down
• When kicking keep hips towards the ground.
• Number of REPs – see above table

Banish The Bloating

Step one: How to banish the bloating

If like me you had a bit too much of the sprout curry (yep we even curry sprouts!) then you may be feeling a little bloated? Here’s how to download:

1. Drink – preferably water and lots of it, but don’t go crazy. About 1.5 litres is plenty to sip throughout the day but try not to drink during a meal. Water also helps to flush out toxins from your body.
2. Eat – Chew fennel seeds or ginger before and after meals
3. Posture – stand tall
4. Exercise – but don’t make it a chore, do what you enjoy (good exercises include swimming, and walking) and it’s always better with a friend to help motivate each other. Follow the Pilates and Yoga tips below which are great compliments to any movement.

Step Two: Yoga and Pilates to work the belly and back

Working the ‘Core’. The core is essentially the emotional hub of the body, the strength and power house where all movement begins. If this is unstable the back suffers, we have poor digestion amongst many other problems.

Basic Curl Up

Before

 

Basic Curl Up © Sadhana Yoga Pictures

 

 

 

 

 

 

 

Lie on your back, bend knees, feet hip width apart, feet flat on the ground throughout.

Take both hands behind head to support your head, try not to clasp fingers, and elbows should be out of sight during the exercise to avoid tensing shoulders. Chin should remain off the chest.

 

During

Inhale – breathe into belly

Exhale – draw lower abdomen in towards back (not too tightly) and raise head/chest off floor

Inhale – lower body down

Take it slow and breathe calmly.

Repeat 6 – 12 times

After

Appanasana – back stretch © Sadhana Yoga Pictures

 

 

 

 

 

 

 

Stretch out full body afterwards, then hug knees to chest to release lower back.

Oblique Strengthening Exercise

Oblique Twist © Sadhana Yoga Pictures

Before

Lie on back as above

Bring fingers to ears

Relax shoulders

 

 

During

Inhale – breathe into belly

Exhale – draw lower abdomen in towards back (not too tightly)

Raise head and shoulders off the floor as before and twist from waist try to touch your right elbow to left knee (don’t struggle to get them to touch, it takes time)

Inhale – lower body down

Exhale – repeat opposite side

Take it slow and breathe calmly.

Repeat 6 times per side

After – Side Lying Twist

Lying Twist © Sadhana Yoga Pictures

Lying twist – slowly take both knees to one side and look over at opposite shoulder, stay for a few calm breaths before changing to other side.

 

 

 

 

Strengthening the upper and lower back

Most people focus on working the front of their body, but this can lead to a stiffer and weaker spine as there’s no support for the abdomen, therefore exercises for the back as just as essential if not more so.

Before

The Dart © Sadhana Yoga Pictures

Lie on the floor, arms beside your body and legs hips width apart.

 

 

 

 

 

During

Inhale – lift the upper chest and head off the floor – it is essential that the chin remains into the chest so the neck is protected

Exhale – stay up for 2 seconds

Inhale – lower down

The above breath sequence may or may not work for you, as long as the breaths are slow and comfortable to avoid tension in the body, and draw in the lower abdomen.

After

Childs Pose © Sadhana Yoga Pictures

Child Pose

Stretch the back slowly into Child’s Pose stretch:

Hips to heels

Lengthen through rib cage