Fulfilling Each Movement

Bella, the West Highland Terrier who works in my studio, inspired me to write today about fulfilling each movement.  Bella has her own favorite Pilates exercises and I love watching how she milks every movement for all it’s worth. I can walk toward her treat jar or open the back door, but she will not move until she’s fulfilled each and every movement.

First, she slowly extends her front legs and lowers her upper body into Shell Stretch.  Then (and only she knows when “then” is) she begins to lift her ribcage, lengthening her low back and extending her hind legs back into Swan.  She drops her nose ever so slightly to open the back of her neck and avoid any compression of her cervical spine.

Lately I’ve noticed that she’s added a new stretch to her Pilates practice: “Seated Swan.”  You can do Bella’s Seated Swan by sitting in a chair or crossed legged on a mat with your arms at your side.  Press down into the mat with your arms and paws while you draw energy up through your spine and down your back.  Keep your head aligned over your ribcage to avoid over extending your spine. 

What I’ve learned from Bella is to treat each exercise as if it’s the last stretch in your Pilates workout.  Fulfill each movement and milk it for all it’s worth.  It’s Bella approved!

Opening your inner and outer circles

In exercises where you roll back off your sits bones (like Half Roll Back on the mat or box) it’s easy to simply tuck the pelvis and follow the natural momentum of rocking back toward the sacrum and lower back.  But I’ve often experienced a “sinking feeling” as I roll into that curve.  My ribs and hips travel toward each other at warp speed and I end up looking like a squished Slinky. Not exactly the Pilates look I’m going for!  So I’ve begun to imagine opening both an inner abdominal circle and an outer spine circle as I rock back. My squished Slinky now resembles a beautiful crescent moon suspended high in the sky. 

As I start the roll back I imagine floating my rib cage away from my pelvis and setting it gently, high upon a shelf.  Like letting out the string on a high flying kite, the space between my vertebras lengthens and I feel my core muscles engage to support the spine’s curved suspension.  I keep the integrity of that curve, bringing it forward – up and over a beach ball – restacking my vertebra to complete the movement.

Inner and outer circles can also be seen in side bending exercises like Mermaid.  I would often feel a wonderful opening stretch on one side but only because I was totally compressing the other side.   Now I imagine lifting both sides up and over a barrel or beach ball.  The result is a side bend that is balanced, open and supported.  Play around with the imagery that opens your circles, whether they’re side by side or front to back and let me know how it works out!

Keep breathing,

Valya

Let Your Breath Drive Your Movement

The slower you go the faster you will see results.  The best thing I’ve found that slows me down is my breath. Inhale slowly to a 4 or 5 count and exhale the same. Let your breath be the force that moves your body through your Pilates workout. 

Instead of arms and legs racing out of the starting gate first, think breath. Just like your car needs to fill up with gas before it can run, your lungs also need to fill up so your body can move. When you get into the rhythm of breathing first and then moving, you've stabilized your spine and set your alignment because that is at the heart of the Pilates breath. 

As you practice breathing then moving you’ll find that your Pilates workout will flow with greater ease and strength. Put your breath to work for you and enjoy the results of a body that is more flexible, responsive and strong.

Keep breathing,

Valya

Stabilize then elongate or elongate then stabilize?

I always stabilize my spine and then elongate, so what’s up with this blog? Well, Pilates exercises have a natural flow and cadence.  The movement is always evolving as the core gets stronger and can support greater ranges and challenges.  Stabilization of the spine is at the core of every exercise (pardon my pun!). 

The spine is stabilized to prevent risk of injury and to place it in the best possible posture: the posture that you carry out of the studio and into your life. Once you have that piece in place you can begin to create your movement.

The Pilates body is long and lean, balanced and aligned. It’s the movement that creates the “long and lean”  or elongation part of the equation, and stabilization that creates the “balanced and aligned” part.  They work together only if we are aware of their partnership and foster their co-creation.  Simply put, as you move you adjust. 

Throughout your Pilates workout you are continually tuning into your body and fine tuning your alignment. It is this continual rediscovery of stabilization and elongation that makes the Pilates workout dynamic!

Keep breathing,

Valya

A Daily Practice of Aligning Your Spine

I tell new clients that the first thing they’ll need to adjust after their first Pilates workout is their rear view mirror. How can you sit all scrunched down after you have felt the relief of lengthening your muscles and re-aligning your spine? 

I have a daily practice of aligning my spine that I’m hardly ever aware of, except to say that it feels good!  Since I started doing Pilates I’m more aware of tension surfacing in my body, especially after sitting at the computer. I find that my body craves the occasional side bend, shoulder shrug or reaching my arms above my head and stretching and twisting my spine. (I can’t even write that sentence without my body saying, “Well, what are you waiting for?”)

I have morning stretches even before my feet hit the floor and evening stretches that release the day. I like to think that every body has its signature stretches. You already know yours, so listen within and go with the flow of your daily practice of aligning your spine.

Keep breathing,

Valya

Working Below the Surface

In Pilates there’s a lot going on below the surface. Slow and complete breaths can deepen your alignment and balance. A full inhale circulates oxygen rich blood throughout your body.  A full exhale (navel to spine) calls the muscles of your back to be strong inner supports for a healthy and flexible backbone. 

 I enjoy slowly “reaching” with my breathing so that my muscles have time to release and re-balance. Isn't it wonderful to move the flow of air as you move in the flow of your body!  Working below the surface of your favorite seated or standing Pilates exercises (I like Mermaid and Spine Twist) gives your body a “Refresh” moment any time of the day. 

Keep breathing,

Valya

A Delicate Balance

I’ve talked about zipping up your powerhouse and sliding your shoulders down your back – both of which bring power into your powerhouse. But there’s a balancing of that energy that’s the hallmark of the “Pilates body.”  If too much energy is going up the zipper there may be back extension, with the spine arching slightly backward. Too much energy pulling the shoulders down has the same effect.

Several years ago I participated in a posture workshop where we had “before and after” pictures taken. Of course, being a Pilates Instructor I stood very tall and very sure of my beautiful Pilates posture. Imagine my surprise when I saw my picture! It looked like a strong wind was blowing me backwards! That’s when I became aware that there’s a delicate balance between the “zip up” and the “slide down.”

 

Just for fun, stand with your very best Pilates posture and have someone take your picture. May the wind hold you in perfect balance!

Keep breathing,

Valya

Downloading Strength to Your Core

Shortly after I started doing Pilates I was writing a letter at the kitchen table and I noticed that my shoulders were up by my ears. As I slowly released them I felt the power of my shoulder blades sliding down my back, and, as it turns out, strengthening my core. I've since been in workshops where we have done exercises designed to increase awareness of where we carry our strength and where strength can “leak away” from the powerhouse.

One exercise that I find very helpful is to sit comfortably and shrug your shoulders three times. On the third shrug let your shoulders gently float down to a quiet rest. That’s a pretty good indicator of where they should be during your Pilates workout (and when you’re writing letters at the kitchen table).
Now you've taken a very important step in downloading your upper body strength to your core. The next time you’re stressed, take a “Shrug Break” and reconnect the power of your upper body with your powerhouse.

Keep breathing,
Valya

One Simple Step Engages Your Powerhouse

Isn’t the human body an amazing creation? Everything is connected!  The simple act of drawing your navel to your spine activates your back and abdominal muscles.  

Starting with the deepest supports of your spine all the way out to your 6-pack, every layer of muscle joins forces with the one before it to strengthen your back and firm your abdominals.  And all because you pulled in your belly button!

As you exhale and drop your navel to your spine, another powerful visualization is to imagine a zipper taking the energy from your navel up under your rib cage.  Notice how much more power you have during your Pilates workout.  Take your invisible zipper with you throughout your day and see how such a simple step can change how you sit and move. Your back will thank you at the end of the day!

Keep breathing,

Valya
valya.net

Pilates Rx: Breathe. Repeat Often.

When I was told that practicing Pilates breathing would firm my “after-baby” tummy, I was a woman on a mission. I would lie in bed at night and inhale everything I needed for the next day and exhale everything that was not working in my life.  I would take my inhale as deep as I could into the mattress and exhale dropping my belly button as deep as I could into the small of my back.  It only took about 5 breaths before I was fast asleep.  Maybe keeping up with an infant and a 2 year old helped too! 

Pilates breathing became my active meditation.  Of course I used my breathing during my personal training sessions twice a week, but I also used it when I took Water Aerobics, played with the kids, drove the car and even when I was washing dishes.  My “A-Ha!” moment came about two months into Pilates when I was walking out of the grocery store. I was doing my Pilates breathing, pulling my navel to my spine, when all of a sudden I felt my “mom jeans” shift around on my waist. I kept walking but I was grinning ear to ear and I wanted to shout, “My jeans are loose!  My jeans are loose!” 

That was the day I became a believer in the power of Pilates breathing to sculpt and firm abdominals. Since then, clients have told me all sorts of funny stories about how they have included Pilates breathing in their lives; however, I need to tell you that you should never practice Pilates breathing while you’re having an MRI.  It will jiggle the machine and you’ll have to reschedule your scan!

Keep breathing!

Valya

valya.net