Yoga and Pilates NEWSLETTER

Term two 2006

Yoga on the beach

Good Friday

We watched the moon set in the west while the sun rose in the east, enjoyed a sunrise yoga class and then ate organic hot cross buns and sipped on tea while breathing in energy from the exquisite air of the gorgeous morning.

Pilates

The focus this term on Pilates has been on moving from one of the Pilates movements to the next in a sequential way while trying to maintain core stability.  We have also been using hand weights to build up strength and bone density.  This term we have also focussed on improving breathing technique to get the optimum in core stability by including the diaphragm which is a stabilizing muscle and works closely with the Transversus Abdominis, our deep stabilizing abdominal muscle.

By doing the Pilates movements slowly and with precision it is possible to see and feel irregularities in core stability and which side of the body isn’t working quite as well as the other.  When we move quickly we can be using our bigger muscles, which should come on after the initial firing of the core stabilizers.  So, although we are moving continually from one position to the other and one movement to the next, each movement needs to be done with awareness and slowly.

As many of you have done Pilates for many years now I thought you may be interested in some of the theory behind core stability and alignment that is always being stressed in Pilates. So I have written a little about neutral position and alignment below and why it is important.

For structural efficiency the skeletal system must be properly aligned to allow the correct length-tension relationship of the muscles, this is why we always try to align ourselves correctly in Pilates.  Ideally our opposing muscles should be strengthened and be able to stretch to the same degree also.  In each position in Pilates, standing, kneeling, sitting, lying etc we therefore try to be in neutral position so that each bone of a joint is in its optimal alignment so that the force is transferred through the centre of each joint to maintain that joint’s integrity.  Unfortunately when we have clicking, we have probably lost the neutral position. 

It is important to start in neutral position and try to maintain the neutral position when we add dynamic movement so that we get correct neuromuscular firing of the muscles so that the right muscle contracts at the right joint at the right time with the optimal amount of force, and we then get efficiency of movement without injury.  As most of us have some kind of instability or injury we keep trying to go back to neutral position and correct alignment to try either to correct what is not working or to get the optimum we can without producing a further problem.

 Next term I am reintroducing a Pilates on the ball class on a Thursday evening at 715pm, you just need to bring your own ball.  The location will depend on the numbers we get.  Ball classes are always fun and one of the best ways to improve core stability by adding an unstable base.  Many of you have done the ball classes in the holidays over the years so this is a chance to develop our skills on a weekly basis.

Yoga

At the beginning of this term we focussed on the meridians of the Lung and Large Intestine, which meant we did moving yoga to keep our bodies free from colds that can come up at this time of year.  When the Lungs function correctly we feel cheerful, positive, optimistic and full of hope.  When the Large Intestines function correctly we are able to get rid of the excess in our life ie that which we don’t need and we can move on in a clear-sighted way. 

 So, we have returned to our Sun Salutes that are tailored especially for autumn, to keep the lungs and large intestines healthy.  We also did a lot of hip openers, which prepare us for the Warrior postures that we do in winter.

As winter has progressed we have moved into more of the held postures to build strength and stability and maintain the integrity of our nervous system.  The Warrior postures are very important in winter to maintain our groundedness while keeping ourselves open and positive to whatever comes our way.

The balances we have been doing this term are the Dancer posture (Natarajasana) and the Half Moon posture (Ardha Candrasana).  These are both cooling postures, which we then follow by the Warrior postures, which are warming.  Hatha yoga means sun and moon, hot and cold, day and night, these opposites also represent the pulsation of heating and cooling energy in our body.

Awareness of energy has been a similar priority this term, by actually visualizing the energy entering our body and beginning to feel the energy around us and flowing through us.  As the term has progressed we have tried to feel our own energy and its blockages as well as use the energy that surrounds us by doing some traditional Chi Gong and Yoga energy moves.  In every move or posture in our yoga practice this should be a priority.  It is rare that we give our selves this much attention and is one of the key practices that separates our yoga practice from other forms of exercise.  We try to create this awareness from a space of compassion to ourselves, so that we are the witness not the judge of the different energy flows or blockages.

We have also been visualizing a full, radiant moon as a way to still the mind and create another source of radiant energy.  For many of us visualisation can be difficult, so if it is for you just imagine rather than visualize the full moon.  In time you will succeed.

Cheerfulness

Kindness is goodwill, humaneness and tenderness.  A kind person delights in contributing to the happiness and welfare of others.  Kind people are good-natured, sympathetic, accommodating and amicable.  They are disposed to do good to others.  One who entertains kind thoughts is ever calm and cheerful.  Kind thoughts increase the flow of vital energy into your body and mind.

Kindness is the cheapest of all things.   Smile, serve, radiate joy, speak kind and sweet words.  Cheer up one who is in distress.  Kind words soothe and comfort the hearer.  A kind look, a kind word, a kind act, a friendly smile, all cost nothing but bring to others happiness which money cannot buy.  They are priceless in their value.   

Swami Sivananda

Hope you all enjoyed the term, have a great break everyone and I look forward to seeing you next ter as we move towards spring.

Annette