Tag: lateral breathing

Pilates, build on the rock and not on the sand

Priya Tew

Pilates is one of those back to front type of practices I always think. In other exercises the aim is to go as fast as you can and as hard as you can for as long as you can. In Pilates it is the opposite. Before you can actually jump in and do an exercise we want you to learn how to :

 

Breath

Maintain neutral with good posture

Engage your core muscles 

 

It is so important to master these basics first before adding too much movement. I know if can be frustrating to have to SLOW DOWN and focus on the small things but these really are the key to a strong, functional body.

Why?

Well this basic triad underpins everything you will do in a Pilates class. You can do all the moves without the magic trilogy and it will feel easy and like you’ve not worked. Add in the breathing, posture and core then suddenly it becomes a lot harder. Use the old parable of the foolish man built his house upon the sand and the wise man build on the rock. Lets say the house is your body. If you build on a good, solid foundation with a firm understanding of the breathing, a solid connection to your core and knowing how to correct your posture, then your body will get stronger and won’t fall apart when everyday stress is placed on the body. Think moving from sitting to standing, lifting, rotation movements and just bending down to the floor, all movements we do all the time that can impact the body if not done with good form.

 

Pilates with Priya: Build on the rock, pilates foundations

 

I’ve had to slow down and reconnect with the basics after every baby I’ve had. It’s really shown me how important it is to do this so I am a bit advocate of it, but also know the frustations with it.  So if you are new to Pilates, it is perfectly OK to go at a slow pace, get to know your body, connect with your core, learn to breath and find out which parts of your posture you need to work on most. You will continually learn more about your body as you progress through the classes (heck, I’m still learning now) but those initial few months are precious ones, where you can form the best foundation. Practise the breathing daily, engage your core when breathing out and work on that posture between classes. You will click with it quicker if you practise more often.

If you have done Pilates for a while it can be amazing to go back to the basics, really check you are using thoracic breathing (breathing into the ribcage and not the tummy), focus on your posture and the muscles you are using in each exercise and work that core even harder!

Check it out and let me know, I would love your feedback.

Pilates: how to breath.

Priya Tew

Often when people start Pilates the breathing can be the bit that they struggle with the most. I often hear “I just can’t get the breathing” or “I want to breath in/out at the wrong time”. I must admit that I was the same. I found the breathing back to front and hard to master. Coming from an aerobics background I wasn’t used to using my breathing in a slow controlled way.

Pilates with Priya: How to breathe in Pilates

I’ve been focusing on the breathing with my classes, using a resistance band gently pulled around the ribcage to act as a guide. Feedback has included:

“It’s made me slow down and focus more”

“I can feel my core working more”

“It has made it harder”

“It  makes me more aware of my body and what I am doing”

When performing the Pilates exercises getting in touch with the  core muscles  is essential to doing the exercises correctly.  The core is like a house consist of the pelvic floor (floor), transverse abdominis (front wall), multifidus (back wall), and diaphragm (roof). Deep breathing is an essential part of maximizing this. When you breathe in, the diaphragm contracts downward drawing in air, allowing the lungs to inflate like balloons expanding in your ribcage, without the shoulders lifting or the abdomen being pushed outwards. It’s known as lateral breathing. When you exhale, the diaphragm returns pushing air out. Deep core muscles act as a brace around your spine to support and protect your back. Practise breathing with your core engaged, with every out breath feeling the strength of your core. Generally in Pilates you exhale on the hardest part of the exercise when you need the most core strength. So this would be when you push up in a press up or when you curl up in an exercise for example.

To practise this breathing try placing your hands on your ribcage with your longest fingers touching. As you breath in focus on your fingers moving apart and your ribcage expanding whilst your shoulders stay still. As you breath out your fingers return to touch. Breath into your ribcage. You may feel lightheaded when doing this, its deep breathing so takes some practise if you are not used to it but can be a very helpful practice in helping calm people and is used in meditation, showing the multiple benefits of Pilates.