Pilates Practitioner 101: Spring Return
Returning to Pilates Class
For this week’s Pilates class, it was back to the averages size, which was less than ten. Instead of the usual rings, we did the original mat routines by warming up with the Pelvic Tilts. We started with the 100, the Single Straight Leg Stretch, the Double Leg stretch, the CrissCross, the Straight Leg Stretch, and the Sidekick Series on both sides with the Bicycle/Backpedal, the Side Sashay and Reverse Side Sashays, the double leg lower lifts. and the Double Leg Circle. We also had done the Scissor kicks on the mat, the Two-Pulse Point Flex Exercises, the 100 on our stomachs, Swimming Cycle, a couple of Bent Elbow and Straight Arm Planks, the Side Planks, the Child’s Pose, the Arm-Leg Reach with a Single Leg Circle, and Pilates Stance to finish the routine.
During Hydro-Pilates Class, You Stretch in Water.
Splashing Around in Hydro Pilates
For my 7th and 8th Hydro Pilates sessions, we’ve warmed up with some Body Twists and Side Stretches in the cold pool water. We’ve did Squats with straight and bent legs, and some Press-and-Pull Side Stretches on both sides. We’ve also did the Plank and the one-legged Plank, when we raised one leg in the air, then followed it with a One Leg Circle in another set of exercises with Foot Circles on both sides. We’ve also done a couple of Arm Circles and the Side plank to do some Bicycle/Backpedal exercises and the Side Sashay/Reverse Sashays. In one exercise, we’ve performed the One-Bent Arm Plank with one arm leaning in from the wall. Then we've worked on balancing with the Tree Pose, the Warrior I/Airplane Pose, the Warrior 2/Reverse Warrior Pose, and then cooled down with another set of the Press-and-Pull-Stretch pose, and the Chair Squat Pose in the water too. To finish out the session, we’ve done the Mermaid Side Stretch and the Spinal Twists, and the Pilates Stance.
If you want to try something new and love Pilates on land, give Hydro Pilates a try. It's a 50-minute class that focuses on core strength, flexibility, stretching and balance. The water temperature is 83 degrees and chest deep. Equipment is provided for this medium-intensity class that's available at your local gym, health club, fitness center, or YMCA.
Yoga strap poll
Would you use a yoga strap for Pilates stretches?
Yoga Straps Modifies Your Exercises
Consider a Yoga Strap for Your Pilates Workouts
If you have a yoga strap, also known as the Yoga Belt, you can use them for stretches in your Pilates workouts, when you can't reach certain places with your arms. They're also perfect to use for Yoga class and for your physical therapy exercises, whether you're at home or in the studio.
Like the Yoga blocks, it helps you feel more comfortable and enable you to perform exercises with correct form and alignment. It helps you achieve certain positions, extend and lengthen your reach in different positions, such as reaching for your feet, or holding your hands behind your back, like in the Double Leg Kick. Without straining your other body parts--neck and shoulders in particular--the Belt focuses on enabling you to perform certain stretches correctly. It improves flexibility and range of motion without needing a fitness buddy or a personal trainer. From stances to stretches you never thought was imaginable, these belts are so simple, durable, and versatile to help you achieve various poses in Yoga and Pilates. And in slow increments, you'll exceed your expectations for your range of motion too.
For physical therapy, it's ideal for undergoing physical therapy, rehab, or from accident recovery. It's so flexible to use for a range of stretches and resistance exercises for PT or rehab routines. If you want to strengthen your resistance and challenge yourself, loop the belt through the medal rings. To assist with various stretches including the arm, shoulder, back, and calves, use the strap at full length.
At eight feet long, they're easy to coil, inexpensive to buy, and comes in different colors. When we don't need the elastic quality of the band, the Yoga Belts can be used to replace the Elastic Bands in the more static stretches. If you don't have one, you can use the belt from your bathrobe as long as it's sturdy enough.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2015 Kristen Howe