Beginners Pilates Classes, this section is just for you! We are now in our 3rd week of the beginners programme. By now, hopefully, some words I use in class are becoming familiar, but lets do a recap.
Some principles I encourage you to embrace in class are necessary to practice effectively. These are for now :-
- Concentration – To bring about a change in your body, both the mind and body need to work together! So stay aware of each movement and what you are trying to achieve.
- Relaxation – Release area so tension. Focusing on the movement totally will help this; so take some time at the start to let go of unwanted tension.
- Alignment – Correct alignment at the start of and through the movement is essential. Sound movement patterns are reinforced if you can align the body and bring joints into neutral.
- Breathing – Breathing is a movement process in its own right, synchronizing the breath to movements is a key part of Pilates and breathing effectively helps both the body and mind to relax, recharge and focus.
- Centring – The ability to recruit the deep muscles to stabilize and support the body is a major focus in Pilates. This is a dynamic skill which is a response to the demand on the movement.
As we master the above five skills the result is the ability to perform a flowing, coordinated movement which will produce muscular endurance and stamina in your body!
Movements to practice:
- Standing well – Think long, lean and keep the imaginary thread drawing you up to the sky.
- Balancing on one leg – Balancing on one leg challenges the centre control, if it is easy try to close your eyes and balance.
- Lateral breathing – Breathe deep into the back and sides of the rib cage, breathe in through the nose, keep the shoulders relaxed, breathe out gently from the bottom of your lungs, don’t purse the lips or puff your cheeks, keep your face relaxed.
- Stabilize your centre – In relaxation position breathe in preparing your body and as you breathe out draw in your lower tummy muscles to hold the spine and pelvis steady. This is an important exercise to practice, it can be enhanced by using your pelvic floor muscles; on the base of the abdomen which prevent you from passing wind and control urine etc. Lift from the back passage forward towards the pubic bone. Practice these muscles connections as you learn to maintain an appropriate amount of connection in the centre.
Beginner Programme (Practice with quality, do 5 reps of each)
- Standing well
- Standing on one leg
- In relaxation position
- Breathing well
- Compass/Pelvic clock
- Stabilizing the centre
- Leg slides
- Knee openings
- Knee folds
- Knee circles
- Good upper body movement
- Shoulder drops
- Hip rolls feet down
- Spine curls
- Oyster
- Arm openings
- Diamond press
- Big squeeze
- Dart
- Table top
- Cat
You see, you all already know more than you thought! So get practicing this week with quality movements and I will see you all next week. Good luck, Teresa x