Pilates Mat Exercises

There are a number of fundamental exercises that make up an effective Pilates routine. Throughout any of the postures, it's always important to use the core and breath to maximize effect.

A good warm up is essential to having a safe practice so try some of these before getting started:

-Imprint your spine on the mat. Lay flat with knees bent, arms at your side. Moving with your breath, gently rolling your tailbone up away from the mat and back into it again. Focus on deep inhalation and exhalation to help warm the body internally. Imagine the mat is cradling each of your vertebrae as you gently roll the tailbone up and down. Repeat at least four times before moving on.

-Roll like a ball on the mat. Using the core as the powerhouse for this exercise, place your hands behind your knees as you lay on your back on the mat. Begin rocking gently with your breath, working toward lifting the shoulders off the mat in a seated position. Continue rocking, rolling back onto the spine, tucking the chin and lifting the glutes off the mat. Repeat at least four times before moving on.

These two exercises help "wake up" the spine and increase awareness of the core.

A third warm up exercise is the swan. It encourages use of the muscles surrounding the spinal cord, and it helps warm the gluteals, hips and core.

-After rolling like a ball, stop in a seated position. Gently move onto all fours and lower your body onto the belly on the mat. It is important to imagine lengthening the body from head to toe in Swan. With this in mind, use the core to lift the shoulders and chest off the mat. The legs may lift as well, as long as length is maintained. The hands hover above the mat and are not used to press the body up off the mat. It may be helpful to imagine that the mat is freezing cold, and you must pull the abs up away from it. There are many variations depending on strength, so work on the fundamentals of Swan before adding a greater back bend to the posture.

These are just a sampling of the warm up exercises found in a Pilates workout. Every body is different, so adjustments can be made to compensate for your needs on any given day. The best part of Pilates is that it uses your own body as resistance, and can be done without any fancy props.

I'll have more workouts later in the week, so stay tuned!

All images from Pilates.about.com.

Unlimited monthly access!

Living Social is offering a discount for Pure Workout in SLC; for $29 you can have unlimited access for one month to the facility, including classes. The deal will also include body analysis, so let Pure Workout help you shape your fitness goals and your body!

Yogathon at WSU

On February 19, from 9am until 2pm, WSU will be hosting a Yogathon. You'll be able to participate for free with an active Wildcard (University ID) or for only $5 you can join as a member of the community.

$5 for FOUR Yoga classes? Yup.

Bring your mat and be ready to learn fundamentals of Yoga, do Yoga for athletes and more. For details, check out WSU's website and descriptions of the classes offered that Saturday. I'm hoping to see you there!

Where you can find me

Currenly, I am available to instruct private/group Yoga or Pilates sessions in one studio space.

Farr West Tumblers
3677 N Highway 126 Suite S
Farr West UT 84404

Times are subject to studio availability and can be provided upon request.

I currently teach scheduled, Yoga drop-in classes at the same location:

Drop-in Yoga at Farr West Tumblers
Tuesdays 8pm
Fridays 10am
Pre-pay (24 hrs in advance) = $5
At the door = $10
*Bring a new participant and get a FREE class
Childcare = FREE

I teach scheduled, Pilates drop-in classes at two other locations:

Wasatch Therapy
5349 S Adams Ave. Parkway Suite A
Ogden UT 84405
Mondays 4:30pm
Drop-in is $10; a 12-punch pass is $100
*First class is FREE

Drop-in Pilates classes at Weber State University
Thursdays 8:45pm
Students/Faculty = FREE
Community = $6

Buy one, get one Yoga sale!

For the month of February, Farr West Tumblers has a new discount to offer: BOGO!!

For every full-priced pass you purchase, you get another half off. With three class times to choose from each week, that gives you a lot of options for your passes. Additionally, you can still stock up on free classes by bringing a new friend with you.

Childcare is always free at Tumblers, and all ages are welcome. Please give Annette a call to take advantage of this BOGO Yoga/Pilates sale: 801-731-8011.

See you there!

Pilates pushup

In Yoga and Pilates, there is a pushup posture. I've heard it called many things: high-to-low pushup, chataranga, Pilates pushup, and four-limbed staff pose.

The point to keep in mind is how it's performed, regardless of what you want to call it.

The mistake I often see is when students allow their elbow to bow out away from the body, more like a military pushup. In both Yoga and Pilates, the elbows are encouraged to hug the ribcage while the fingers point forward with the crown of the head.

Making this adjustment may mean that you don't lower down as far as you do in a military pushup. There's no shame in that! I've been practicing Yoga for over 5 years and there are days when I only lower an inch or two in my pushup. Every practice will be different and that's the joy of it.

For more detailed instructions, and to see more photos, visit this demonstration.

Pilates breath

Pilates breath, also called Lateral breath, differs from Pranayama slightly. Instead of always breathing in and out through the nose (as is taught with Pranayama) Lateral breath encourages exhaling from the mouth.

In my personal experience, this helps with fluidity in the aerobic Pilates exercises. Breathing in through the nose can also help warm the body faster than if one breathed through the mouth on the inhale. In both Yoga and Pilates, keeping the body warm is key to success- the muscles will feel more relaxed and elongated with warmth.

There is no "wrong" way to breathe when exercising, but there are ways to improve your performance through modified breath. Please note that you won't be singled out if you're breathing differently than your neighbor. When I instruct a class, I just want to hear my students breathing; it's nothing to be shy about! We all have to breathe!