Pilates For Women Guide To Pregnancy Fitness Toning Exercise Education & Information

PILATES PRINCIPLES & BREATHING TECHNIQUES

PILATES PRINCIPLES & BREATHING.

Pilates is the ultimate in mind body connection. In Joseph Pilates own words: “Ideally, our muscles should obey our will. Reasonably, our will should not be dominated by the reflex actions of our muscles.” (Return to Life). ‘Conscious’ control of one’s body requires thought and focused attention. In the studio we follow these fundamental principles:
CONCENTRATION, AWARENESS, ALIGNMENT, CENTRING, PRECISION, CO- ORDINATION, LENGTHENING and BREATHING.

Modern Pilates breathing techniques enable us to unite all these principals. We use a combination of three types of breathing: ABDOMINAL, LATERAL RIBCAGE BREATHING AND POSTERIOR RIBCAGE BREATHING. This enables us to connect with the “centre”, the four important abdominal muscles. These are: Transversus abdominus, internal oblique, external oblique and rectus abdominus. These muscles form a “corset” and work together to support the organs, stabilize the spine and bend and twist the body. It is only when you breathe correctly that you activate the lateral and deeper abdominal muscles and enable the body to work efficiently.

Three dimensional breathing, breathing into the abdominals, the side of the ribcage and the back of the ribcage, will recruit the often neglected pelvic floor and deep ab muscles. Some instructors use traditional forced breathing techniques, but these techniques are not suited to beginner level participants. Modern Pilates breathing encourages the relaxation of the neck, shoulders and chest, uses deep, rhythmic breathing and gentle engagement of the pelvic floor and deep abdominals connecting with the movement of the diaphragm.

POINTS OF CAUTION:
AVOID OVER-BULGING OR POPPING UP THE FRONT OF YOUR ABDOMEN. Expand your waist sideways as you inhale
AVOID PULLING YOUR RIBS TO THE BASE OF YOUR THROAT AND TENSING YOUR NECK. Soften your ribcage; relax your head and neck.
AVOID SUCKING IN YOUR BELLY & HOLDING YOUR ABDOMEN TIGHTLY ALL THE TIME. Your breath should be like a wave, massaging your stomach and abdominal contents.
AVOID HOLDING YOUR BREATH.
AVOID OVER INHALATION. Take 1 breath in and exhale slowly, you should take longer to exhale than inhale.
BREATHE IN THROUGH YOUR NOSE AND SOFTLY EXHALE THROUGH PARTED LIPS. DON’T BLOW OR FORCE YOUR BREATH OUT THROUGH THE BACK OF YOUR THROAT. This disengages your deep abdominals and puts stress on the muscles of the neck.
PERSISTENCE is the final principle. With consistent practice, perseverance and correct instruction, Pilates will help you to find good body awareness, alignment and posture and increase your fitness and energy levels.
BY SHERRIE APRILOVIC NARELLAN PILATES STUDIO
www.narellanpilatesstudio.com

Reference: Modern Pilates by Penelope Latey. Allen & Unwin