Hope you enjoy the three part videocast below for those mama's who are pregnant. The INTRO gives a brief description as to why and how these exercises can be helpful including some reminders to listen to your body.
The other sections are PART 1 and PART 2. You can choose to watch them separatly or you can do them all together. These exercises are gentle enough and easy to follow. Even if you are not expecting, these exercises are wonderful fundamentals and great for those just starting out their Pilates practice. Feel free to leave any questions you might have in my comments box. ENJOY!
Showing posts with label Pilates from home. Show all posts
Showing posts with label Pilates from home. Show all posts
Monday, May 11, 2009
Monday, March 30, 2009
BREATH!!
I'm feeling quite anxious today. I have lots on my mind and quite a big 'to do' list. It is the start of a new week and with it comes a plethora of things I'd like to accomplish. It's hard on days like these, when I know I have a lot to do but just can't seem to feel enthused. Oh no, not good! So now, I remind myself to BREATH.
Yes, breath! Breathing helps oxygenate our blood, improves our circulation and rejuvenates our body. It is super cleansing and can give you a nice burst of energy. There are different techniques out there. Today I want to chat about costal breathing which is taught in Pilates. Although, from time to time, I like to change it up with some good diaphragm breathing which is quite therapeutic too..more on that later!
As one of the 6 Pilates principals, breath is the foundation of the Pilates method. Breathing is used in coordination with exercises to initiate and support your body while doing the exercise. Costal breathing, aka, lateral breathing is the act of drawing the air up into your ribcage expanding the air out into the sides and back of the ribcage. It also includes up and down the spine to your pelvic floor. Costal breathing helps us open tightness in your rib cage (emotional tension can get caught in and around our hearts which leads to the tension in our ribs that acts as a barrier). Most importantly doing costal breathing while performing Pilates exercises with your abdominals pulled in along your spine will better support you and your body through the exercise.
Below you will find a little description of a costal breathing technique. I made a video of it, but unfortunately I am having a heck of time trying to upload it onto my site. Not sure what has happened but will attempt to upload it on a later date. In the meantime, try out the description below. If you have any questions regarding this exercise please feel free to comment!
Here's how to begin:
1- Sit in a supportive chair or lie down on your back with your knees bent. Inhale through your nose and fill your lungs with air while expanding your rib cage. As you take this air in, think about the air expanding your ribs out to the side and around the back of your ribcage, but also up and down along the spine to your pelvic floor. Try not to let your shoulder raise to your ears as your take that breath in either, keep them relaxed. Exhale out through your mouth allowing your ribs to naturally decompress. Don't force your ribs down as this will just cause more tension in your body.
2- Inhale through your nose, expanding your rib cage (no shoulders to ears please). As you take that inhale, you want to continue until your expansion gets tighter and constricted try to sip in a little bit more air through your nose. This will further your oxygen intake as well as lung capacity (as you get seasoned you will find you can take in longer breaths). Exhale again out through your mouth allowing for your ribs to naturally decompress as you let all the stale air out.
3- Do this breathing technique 6-10 more times. Each time trying to further your intake of air as well as how much you expel. You will find that eventually the tightness you've felt in your ribcage will begin to open.
Enjoy, feel better and have a wonderful week!
Yes, breath! Breathing helps oxygenate our blood, improves our circulation and rejuvenates our body. It is super cleansing and can give you a nice burst of energy. There are different techniques out there. Today I want to chat about costal breathing which is taught in Pilates. Although, from time to time, I like to change it up with some good diaphragm breathing which is quite therapeutic too..more on that later!
As one of the 6 Pilates principals, breath is the foundation of the Pilates method. Breathing is used in coordination with exercises to initiate and support your body while doing the exercise. Costal breathing, aka, lateral breathing is the act of drawing the air up into your ribcage expanding the air out into the sides and back of the ribcage. It also includes up and down the spine to your pelvic floor. Costal breathing helps us open tightness in your rib cage (emotional tension can get caught in and around our hearts which leads to the tension in our ribs that acts as a barrier). Most importantly doing costal breathing while performing Pilates exercises with your abdominals pulled in along your spine will better support you and your body through the exercise.
Below you will find a little description of a costal breathing technique. I made a video of it, but unfortunately I am having a heck of time trying to upload it onto my site. Not sure what has happened but will attempt to upload it on a later date. In the meantime, try out the description below. If you have any questions regarding this exercise please feel free to comment!
Here's how to begin:
1- Sit in a supportive chair or lie down on your back with your knees bent. Inhale through your nose and fill your lungs with air while expanding your rib cage. As you take this air in, think about the air expanding your ribs out to the side and around the back of your ribcage, but also up and down along the spine to your pelvic floor. Try not to let your shoulder raise to your ears as your take that breath in either, keep them relaxed. Exhale out through your mouth allowing your ribs to naturally decompress. Don't force your ribs down as this will just cause more tension in your body.
2- Inhale through your nose, expanding your rib cage (no shoulders to ears please). As you take that inhale, you want to continue until your expansion gets tighter and constricted try to sip in a little bit more air through your nose. This will further your oxygen intake as well as lung capacity (as you get seasoned you will find you can take in longer breaths). Exhale again out through your mouth allowing for your ribs to naturally decompress as you let all the stale air out.
3- Do this breathing technique 6-10 more times. Each time trying to further your intake of air as well as how much you expel. You will find that eventually the tightness you've felt in your ribcage will begin to open.
Enjoy, feel better and have a wonderful week!
Tuesday, March 10, 2009
Pilates Core Exercises
I've decided to jot down a few fab Pilates exercises (tried not to get too wordy with descriptions so that I can hold your attention) that you can try out in the comfort of your own home...
So right now, get off your chair, get on the floor and move your computer screen/laptop to an area where you can read and do! ~In the future I will post short videos a few times a week demonstrating Pilates exercises.
Enjoy!
Warm up w/ Breathing
Lying on your back with knees bent, pillow or ball in between knees, feet on floor.
Place your hands on on the tops of hips (hands in pockets). Imagine you have a suspension bridge connected from hip bone to hip bone. Every exhale you can feel your hands and your suspension bridge sink and drop. You can add a kegel on your exhale as well which will further support your core and pelvic floor.
Do 5 times.
Modified 100
Lying down, knees bent, ball or pillow in between knees, feet flat on floor. Hands behind your head. Exhale lift head and shoulders off the floor and look down at abs (keep the weight of your head in your hands). Stay here for 6 full breaths concentrating on watching your suspension bridge sink and drop. To maintain this upper torso curl, imagine curling and lifting from the spot between your shoulder blades (this will take pressure off neck straining).
Modified Roll Down
Sitting up straight, legs parallel, knees bent, feet flat on floor. Hold the backs of thighs.Exhale moving from hips, round spine, pull in belly (your suspension bridge) and roll back towards the floor. Stop halfway down and hold position for 2 full breaths. As you return to sitting bend elbows wide as you pull belly in and up along the front of spine. Keep gaze down towards belly throughout exercise. Do 5 times.
Modified Double leg Stretch
Lying down, knees bent at 90 degree angle, feet off floor. Place hands on the backs of thighs (closer to your bum. which supports your back as legs move away from center). Exhale lift your head and shoulders off the floor, again thinking that the curl of upper torso is coming from between the shoulder blades. Also make sure suspension bridge is sinking and dropping (aka scooping out the belly). Inhale legs straighten out at a 65 degree angle (keep legs together. A pillow or ball will help with this). Exhale bend knees in but keep a resistance by gently pressing backs of legs into hands and hands into legs. This will keep you from folding in and flapping legs out. Do this 5 times.
P.S. Feel free to post questions you might have to help clarify!
So right now, get off your chair, get on the floor and move your computer screen/laptop to an area where you can read and do! ~In the future I will post short videos a few times a week demonstrating Pilates exercises.
Enjoy!
Warm up w/ Breathing
Lying on your back with knees bent, pillow or ball in between knees, feet on floor.
Place your hands on on the tops of hips (hands in pockets). Imagine you have a suspension bridge connected from hip bone to hip bone. Every exhale you can feel your hands and your suspension bridge sink and drop. You can add a kegel on your exhale as well which will further support your core and pelvic floor.
Do 5 times.
Modified 100
Lying down, knees bent, ball or pillow in between knees, feet flat on floor. Hands behind your head. Exhale lift head and shoulders off the floor and look down at abs (keep the weight of your head in your hands). Stay here for 6 full breaths concentrating on watching your suspension bridge sink and drop. To maintain this upper torso curl, imagine curling and lifting from the spot between your shoulder blades (this will take pressure off neck straining).
Modified Roll Down
Sitting up straight, legs parallel, knees bent, feet flat on floor. Hold the backs of thighs.Exhale moving from hips, round spine, pull in belly (your suspension bridge) and roll back towards the floor. Stop halfway down and hold position for 2 full breaths. As you return to sitting bend elbows wide as you pull belly in and up along the front of spine. Keep gaze down towards belly throughout exercise. Do 5 times.
Modified Double leg Stretch
Lying down, knees bent at 90 degree angle, feet off floor. Place hands on the backs of thighs (closer to your bum. which supports your back as legs move away from center). Exhale lift your head and shoulders off the floor, again thinking that the curl of upper torso is coming from between the shoulder blades. Also make sure suspension bridge is sinking and dropping (aka scooping out the belly). Inhale legs straighten out at a 65 degree angle (keep legs together. A pillow or ball will help with this). Exhale bend knees in but keep a resistance by gently pressing backs of legs into hands and hands into legs. This will keep you from folding in and flapping legs out. Do this 5 times.
P.S. Feel free to post questions you might have to help clarify!
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