The Key Elements Of Pilates
There are some concepts that are referred to repeatedly in Pilates: these are the key elements which make it more than just a sequence of movements. Relate each one of them to your exercise and keep them in your mind throughout the sessions. When you familiarize yourself with the techniques, then they will make more sense to you. You will then be able to benefit from each movement, making the exercise safe and comfortable. Do not feel discouraged, these key elements will come more naturally. They will automatically come to you and you can apply these principles to other forms of activity, because they are based on attention to detail and alignment, safely and common sense.
Breathing:
There is a difference in breathing when you are tensed or relaxed. When you are at ease and relaxed, you can breathe easily. During tension and stress, your oxygen level is not the same and you don’t get enough oxygen, breathing becomes irregular and shallow. You can maintain your energy and remain relaxed if you control your breathing while doing Pilates and other daily activities.
When you hold your breath, it causes tension in the muscle area, but when you exhale, it decreases. Because of this factor, athletes learn to exhale when they play certain games like tennis, basketball or dunk, in certain movements of these games the athletes learn to exhale. In sports, that require a maximum effort during a longer period of time, like power lifting. The muscles get added stability but the negative point is that it effects their blood pressure. Athletes have just one goal, to earn a medal and it is of no consequence to them to endanger their health if they have to do so in order to achieve their goal. Holding your breath while exercising is a wrong doing. In Pilates, it is difficult to ascertain which of the movements require the most effort. You should be relaxed at all time while doing Pilates as most of the tension is in the torso at all times.
First of all, when you start an exercise programme, strive to master the general movements. The pattern of normal and correct breathing comes naturally when the body tries to help itself, but learning and perfecting your breathing by practice when you are not moving helps you to follow the correct technique. Do not let the ribs flare up during exercise , that is push upwards and outwards away from your spine, which sometimes goes hand in hand with arching the spine. Keep the ribs the same distance from your hips, just sliding them out to the sides and then back again as you breathe. This is known as breathing laterally.
A Simple Breathing Exercise: Here is a simple breath-control strategy that you can practice at any time. Regulating your breathing will enhance your body awareness and control and make you feel calm and centred.
- Place your hands with your palms under your chest, on your ribs, and your fingers loosely interlocked, inhale slowly and continuously through your nose, to a count of four. Do not strain, keep yourself relaxed.
- As you inhale, concentrate on allowing your ribs jut forward. Exhale slowly, expelling all the breath from your lungs, then repeat.
