3 Game-Changing Tips to Power Up Your Pilates

When I first discovered Pilates, I realized the significance of mindful breathing and the precise movements it entails. This beautiful combination forms a deep connection between the body, mind, and spirit. In this blog, I am excited to share with you some intentional actions that I incorporate into my Pilates practice. Whether I am teaching or participating in a group class, these tips will help you to unlock its incredible potential for holistic well-being.

CENTER YOURSELF

 To begin, I take the first 5 minutes to disconnect from my phone, to do's, and focus on the present moment, and by doing so, I center myself. I lay on the middle of the mat, gently bending my knees hip distance apart, and my feet flat on the floor. I place my hands on the sides of my ribs and take deep breaths - inhaling through my nose and exhaling through my mouth at a natural rhythm. As I do so, I slowly become aware of the weight of my body sinking into the mat, grounding my feet, and noticing the natural curvature of my spine, often referred to as “neutral spine” in Pilates.

VISUALIZE A NEUTRAL SPINE

 To help you visualize a neutral spine, imagine yourself standing sideways in front of a mirror. Ideally, you want to have a slight inward curve at the base of your neck (cervical spine), a gentle outward curve in your upper back (thoracic spine), and a slight inward curve in your lower back (lumbar spine). It forms a graceful "S" shape, and everybody’s neutral curve is unique, like each person’s body. 

BREATH WITH PURPOSE

 Next, I shift my focus to my breathing involving the diaphragm, a dome-shaped muscle beneath our lungs. The way I do this is by expanding the oxygen into the sides and back of my ribs as I inhale. And as I exhale, I contract my ribs, drawing my belly button in and up, almost as if I was buttoning up a pair of tight jeans. This simple breathing increases the blood supply, promotes relaxation, and calms the nervous system.

SET AN INTENTION

 Before starting the Pilates class, I set an intention that aligns with my mental and physical state. This intention guides my attention to a single objective throughout the class. Here are a few examples:

Concentration on the proper alignment. I focus on maintaining a neutral spine and avoiding slouching. I make sure that my knees align with my ankles when opening my legs hip-distance apart –> hips, knees, ankles.

Elongation of the spine, arms, and legs. I imagine a string pulling me up from the crown of my head, creating a sense of height and decompressing my spine. I emphasize lengthening my arms and legs, which helps stretch.

Engagement of the core. I activate my whole “core” – that is the belt of abs, back, and the muscles located at the bottom of the pelvis. This awareness took me time to master, as deep muscles are engaged in Pilates rather than just the large and superficial ones.

Centering, breathing, and setting intentions are just a few tips to begin a mindful Pilates practice. There are more principles I will explore in future blogs. For now, these tips will help you to connect more mindfully with the exercises, understand your body in the space, and give yourself permission to explore movements. Remember to focus on yourself and avoid comparing your progress to that of others around you.

Every Pilates class presents an opportunity to learn new things and master others.

Have fun in your Pilates practice!

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Ale

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