Yoga and Pilates newsletter                Term one 2007

Our Yoga with the shakohatchi and Pilates with the flute and your generous donations earned us $840.00 for Bear Cottage.  A special thanks to Dianne our wonderful flute player for her playing and arranging our Shakohatchi player. 

 it are

Pilates

During the first three weeks of this term we focussed on the Pilates principles of concentration, alignment and breathing.  By using these principles we can make seemingly simple Pilates moves strong and effective as a means of maintaining and strengthening our cores.  Sometimes it can be difficult to maintain focus on all the principles at once, so perhaps it is good to focus on one principle at first while still doing the others eg breath.

This term the general classes have progressed to trying to maintain neutral spine when we lift both legs.  This technique is very strong and should only be used if we can really maintain the contraction of the core.  For many of us we have to alternate between keeping the spine in imprint which means the spine is totally on the ground and going into the neutral spine position where we can maintain a slight hollow in the lumbar area, at the same time it is important that the belly doesn’t bulge nor the ribs lift.

The essential classes are progressing well with students applying the same principles of Pilates but with movements where there is less chance of using the incorrect muscles.

This term we are also trying to pre-stretch our stronger muscles so as not to use these muscles in our Pilates moves, so that our core muscles have more of a chance to work correctly.  Please remember if you do any exercise to always stretch the muscles you have worked at the end of your exercise session.

A Pilates move we do in both classes is the single leg circle.  Its aim at both essential and general levels is to challenge the core muscles while maintaining a neutral pelvis and not working the neck and shoulders.  As the leg is circling from the hip, pelvic stability is challenged and so we need to stabilize the pelvis while the leg is circling.  This exercise will also increase mobility of the hip in a safe and stable way.

 In Single leg circle it is important that the hips don’t roll from side to side, that the back doesn’t overarch or over flatten, that the movement is not jerky or too fast and that it is the hip initiating the circle and not the foot.  The size of the circle and the position of the legs is dependent on core stability and control.  Remember a good Pilates move is one that is right for your body, and done correctly rather than if you are doing the harder version of the move.

 We have also been concentrating on sitting into and getting out of a chair as well as how to rotate in a chair from the waist rather than the shoulder.  These are functional ways that we can apply Pilates principles and we have plenty of opportunity to practise them in our lives.

Yoga

 Summer yoga is yoga of the heart.  We both open the chest and strengthen the chest and shoulder area as well as strengthening the abs and big muscles of our body.  Yoga at this time of the year is said to be good for removing anxiety as we work into both opening the chest and getting more movement in the thoracic spine.  Movement in the thoracic area of the spine is important to allow us to keep the chest open and move and rotate with ease instead of stiffness.

 We also practise patterns of movement as any repetition of movement will also help remove anxiety and worry.  It needn’t be of yogic origin.  Any walking, swimming or even cleaning movements can lessen anxiety and worry.

 At the beginning of class, we have been doing breath awareness, then doing the postures of summer, then doing relaxation or meditative techniques based on the tattwas or elements.  Below is a list of the properties of the elements.

Many of you have commented that some of the movements or practices have made emotions come out.  As we are working with the heart,  and many of you have been doing yoga for many years now, this is normal and allright.  In Yoga philosophy and psychology it is believed that observing emotions as they come up can let us know how we are feeling about something.  Our aim is then to be the observer and observe whatever comes up without getting involved or attached to the event or emotion around it, and to follow it through and then give it up.

My favourite postures at this time of year are the Warrior postures as they are such a wonderful metaphor for life and for the cakras and meridians we are working on at this time of year.  In the Warrior postures we have a strong base and an open heart so that we can handle whatever it is that comes up for us with strong groundedness and with compassion.

We have also been doing yoga in pairs this term, which is both fun and enables us to work together with someone else with awareness and insight.  Again, it is good to witness our thoughts such as – can they move easier than us, is it more difficult etc.

Yoga and Pilates

 In both Yoga and Pilates we need to check the following:

There is no excess tension in our body;

Energy is not wasted when we stand or move;

Individual muscles are not overtaxed as force is even throughout the system;

There is space at the joints so they are not compressed or strained;

There is a sense of buoyancy and play in a posture since the joints are both stable and mobile;

The body has an expansive quality that allows energy to flow freely and the organs to operate effectively;

We are able to balance in different orientations;

The mind is focussed and relaxed;

Our breath helps the posture or move and thus relaxes the nervous system.

Have a lovely Easter, a great break and be ready to bounce back for our Autumn term.

Annette