At the beginning of each term, I like to spend a little extra time working on the basic fundamental principles of Pilates. This includes ensuring that each participant is effectively able to master the concepts of abdominal centreing, alignment, breathing and concentration. Sometimes, participants are eagre to jump into the more global muscle challenging exercises and the concept of drilling into the fine intricacies of the basic principles can be a little daunting. This, in itself, represents a need to enlist the ability to "concentrate" and really make the most of of the practice. Lets revisit a few ways that we can encourage ourselves to switch off from our daily distractions and really focus on the work presented in class.
Concentration:
Concentration in Pilates represents the ability to focus on the particular exercise, the muscles and bones involved, our breathing and the feeling of our body in space or against a surface. When we concentrate, we are applying our concious awareness to control movement. When we use the principle of concentration, we are able to correct faulty alignment and muscle use by examining how we are placed - statically and once we engage in movement. Once we have corrected our alignment, we can then create healthy movement patterns with correct muscle sequencing. The retraining of poor patterns is under our voluntary control, allowing us the ability to develop efficient movement patterns. I love to bombard my clients with a large amount of cues - encouraging different ways of promoting the same excellent technique. This, however, can be confusing for some people and can cause information overload. Participants are encouraged to use the information they feel most beneficial and switch off from any additional information that might be distracting their ability to concentrate. It is the responsibility of a good instructor to ensure the progression of information is delivered in an "easy to digest", sequential format - with exercises taught in layers - clearly and specifically described. The Pilates practitioner should also be able to communicate the purpose behind the principles and each exercise, to allow the participant further motivation to perfect their execution.
In a group class, this can sometimes be challenging, so please, communicate your specific needs to your instructor to ensure you are getting the most out of your session.
Breathing:
The breath in Pilates is consciously controlled to establish an efficient pattern, encouraging streamlined oxygen exchange and activating muscles in the abdominal wall. The conscious control of the breath is also an excellent concentration stimulate, the simple practice of being aware of our breathing allowing us to focus on our physical body in a way we can feel immediately. You want to feel yourself effectively directing the air to the lower part of the lungs and allowing the ribcage to expand sideways. Minimise fast, shallow breathing and tension in the upper shoulders and neck.
Alignment:
As we attempt to align ourselves, we must become more aware of our bodies. This acute awareness enlists a deeper level of concentration - the feedback felt from our sensory nerves giving us a platform to work from and towards. If we have access to a mirror, we can also access visual feedback on our alignment, giving us something tangible to work towards. In some positions and exercises, balance is greatly affected by our alignment and again provides another attribute to be aware of.
Abdominal Centreing:
Engaging and connecting with your abdominal centre allows you to become aware of your centre. When practiced and maintained in class, this awareness can be easily brought into the rest of your daily activities, creating a connection with your Pilates session away from the class setting. Many people feel completely disconnected from their abdominal area, which is why the simple process of reconnecting with your "corset" can provide an instant feeling of "wholeness" and again builds the principle of concentration.
In summary, using the fundamentals further builds the basic principle of concentration. Suddenly the basic principles don't seem to basic anymore and you are then able to get a great deal more out of each and every exercise, regardless of intensity. Allow yourself the opportunity to nurture your body as a whole, including your alignment, abdominal centre and breathing and explore the intense results of intense concentration.
-Natasha Debsieh
Cert IV Pilates Instructor
Practical Pilates
Pilates in St George region of Sydney's South and Wollongong
Thursday 28 April 2011
Monday 4 April 2011
Can't seem to fit your Pilates workout in? Common excuses and their remedies
As we travel farther away from the great intentions of the new year, some of us may be finding it harder and harder to stay motivated to continue with our exercise and particularly our practice of Pilates. Here in Australia, it's starting to cool down and with the recent time-change, its becoming much more inviting to curl up on the lounge with a good book, blanket and a warm bowl of food.
As Pilates instructors, we start to see some of the attendance taper off to regular classes and sessions, and although this can also often be a result of the winter "bugs" starting to rear their ugly heads, often it is a result of unfortunate excuses that prevent us from continuing our disciplined practice of Pilates.
Now before I delve in to some of these excuses, I want to explain that I am all in favour of taking it easy and taking care of yourself from time to time. I certainly believe that your body needs periods of rest and relaxation, where berating yourself for NOT exercising can be ineffective. So please, as you read this, keep in mind that my purpose is to keep you motivated, not guilty for allowing your body much needed rest.
Common Excuse #1 - I'm too busy to find the time to exercise.
When your life seems so busy and out of control, I beleive this is a key the time to add practice to your schedule. Exercise and the practice of Pilates allows you to take time out and put things in perspective during this busy time. Exercise will also rejuvenate you and allow you to be more productive. Schedule your practice into your diary, and plan around it - you'll be amazed.
Common Excuse #2 - I'm feeling so out of shape and everyone else is so fit.
This is particularly applicable when you normally participate in a group class. Sadly, we can often be so competitive with our peers, without even realising it. Often you might have a bad day, or are feeling out of shape because you missed your last practice or two, and it seems we find that a good excuse NOT to exercise. Consider teaming up with a buddy, or talking to your instructor about your specific "problem areas" to get you motivated to take a proactive approach to your health.
Common Excuse #3 - I'm not overweight so I don't really "need" to exercise.
This, of course, is a big myth. Exercise is important part of whole body health. Pilates, specifically, is very beneficial for posture and alignment, core strength and is an excellent mental trainer as well.
Common Excuse #4 - I'll just do it tomorrow.
This can be fine every now and then, to keep your life in balance, but the problem starts to go sour when tomorrow's practice doesn't happen. Especially if you're attending a planned session or class, its important to develop your sense of self commitment by following through with your plans. A habit takes a long time to build, but can be broken very quickly - place priority on your plans and make them into habits that happen automatically.
Common Excuse #5 - Boredom - I'm not "feeling" it anymore, or we just do the same old thing all the time.
Boredom is a huge issue - not just mentally, but physically as well. To create a physical response in the body, we need to keep mixing it up - challenging our muscles in new and diverse ways. Try something different - attack your practice with a different focus, eg: abs, posture, flexibility, breathing. Ask your instructor to give you some more challenging exercises. If you're in a group class - push yourself to do a few extra reps while the rest of the class is resting. Try a different class with a different teacher. Try a whole different activity all together! Variety is the spice of life. Just because something worked for you for a while, doesn't mean it will always keep working - keep it fresh.
Common Excuse #6 - It's too expensive, I'll just do it on my own.
The cost of a scheduled session or class is minimal compared to the other "indulgences" we partake in regularly - a cup of coffee, take away food, a movie, etc. The benefits of participation in regular exercise to our health are priceless. The advantage of having a scheduled session or class with a qualified instructor means we are getting a quality workout, applicable advice, and are being continually motivated to continue in a healthy direction. When you spend your hard earned cash on participating in a class or session, you are not only financially committing yourself to something, you are investing in a remedy to all of the excuses listed above. You should also try to get as much value as you can out of your investment - capitalise on the resources of your studio or instructor - ask them questions, enquire about available information, utilise any programs or information sources they may offer.
I truly hope, that you are feeling slightly more motivated to continue your practice of Pilates. Most of all, leave your past excuses in the past and abolish any unnecessary feeling of guilt that have prevented you from investing in your health.
Kind Regards,
Natasha Debsieh
Practical Pilates
Pilates classes and Private Sessions in Wollongong and the St. George region of Sydney South.
As Pilates instructors, we start to see some of the attendance taper off to regular classes and sessions, and although this can also often be a result of the winter "bugs" starting to rear their ugly heads, often it is a result of unfortunate excuses that prevent us from continuing our disciplined practice of Pilates.
Now before I delve in to some of these excuses, I want to explain that I am all in favour of taking it easy and taking care of yourself from time to time. I certainly believe that your body needs periods of rest and relaxation, where berating yourself for NOT exercising can be ineffective. So please, as you read this, keep in mind that my purpose is to keep you motivated, not guilty for allowing your body much needed rest.
Common Excuse #1 - I'm too busy to find the time to exercise.
When your life seems so busy and out of control, I beleive this is a key the time to add practice to your schedule. Exercise and the practice of Pilates allows you to take time out and put things in perspective during this busy time. Exercise will also rejuvenate you and allow you to be more productive. Schedule your practice into your diary, and plan around it - you'll be amazed.
Common Excuse #2 - I'm feeling so out of shape and everyone else is so fit.
This is particularly applicable when you normally participate in a group class. Sadly, we can often be so competitive with our peers, without even realising it. Often you might have a bad day, or are feeling out of shape because you missed your last practice or two, and it seems we find that a good excuse NOT to exercise. Consider teaming up with a buddy, or talking to your instructor about your specific "problem areas" to get you motivated to take a proactive approach to your health.
Common Excuse #3 - I'm not overweight so I don't really "need" to exercise.
This, of course, is a big myth. Exercise is important part of whole body health. Pilates, specifically, is very beneficial for posture and alignment, core strength and is an excellent mental trainer as well.
Common Excuse #4 - I'll just do it tomorrow.
This can be fine every now and then, to keep your life in balance, but the problem starts to go sour when tomorrow's practice doesn't happen. Especially if you're attending a planned session or class, its important to develop your sense of self commitment by following through with your plans. A habit takes a long time to build, but can be broken very quickly - place priority on your plans and make them into habits that happen automatically.
Common Excuse #5 - Boredom - I'm not "feeling" it anymore, or we just do the same old thing all the time.
Boredom is a huge issue - not just mentally, but physically as well. To create a physical response in the body, we need to keep mixing it up - challenging our muscles in new and diverse ways. Try something different - attack your practice with a different focus, eg: abs, posture, flexibility, breathing. Ask your instructor to give you some more challenging exercises. If you're in a group class - push yourself to do a few extra reps while the rest of the class is resting. Try a different class with a different teacher. Try a whole different activity all together! Variety is the spice of life. Just because something worked for you for a while, doesn't mean it will always keep working - keep it fresh.
Common Excuse #6 - It's too expensive, I'll just do it on my own.
The cost of a scheduled session or class is minimal compared to the other "indulgences" we partake in regularly - a cup of coffee, take away food, a movie, etc. The benefits of participation in regular exercise to our health are priceless. The advantage of having a scheduled session or class with a qualified instructor means we are getting a quality workout, applicable advice, and are being continually motivated to continue in a healthy direction. When you spend your hard earned cash on participating in a class or session, you are not only financially committing yourself to something, you are investing in a remedy to all of the excuses listed above. You should also try to get as much value as you can out of your investment - capitalise on the resources of your studio or instructor - ask them questions, enquire about available information, utilise any programs or information sources they may offer.
I truly hope, that you are feeling slightly more motivated to continue your practice of Pilates. Most of all, leave your past excuses in the past and abolish any unnecessary feeling of guilt that have prevented you from investing in your health.
Kind Regards,
Natasha Debsieh
Practical Pilates
Pilates classes and Private Sessions in Wollongong and the St. George region of Sydney South.
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