October Newsletter - Power Of Pilates

Celebrity Pilates fan - Desperate Housewife Marcia Cross

"I wasn't doing Pilates before I was pregnant. I added that because it’s a good exercise to do now. You definitely have to concentrate when you’re doing it, so it’s a great focus."
Marcia Cross, actress

Thoracic (Lateral) breathing

Thoracic breathing entails breathing into the lower ribcage and back to make maximum use of lung capacity. The increased oxygen intake replenishes the body and the action itself creates greater flexibility in the upper body. We breathe into the ribs rather than the abdomen, as we want the abdomen to stay strong during the exercises.

"Above all, breathe correctly" – Joseph Pilates

You can practice this method sitting, standing or lying, with your pelvis in neutral and your spine lengthened.

Wrap something around your ribcage (i.e. a scarf).
Cross the ends over at the front and pull a little on them to feel where you are working.
Take a deep lateral breath (into the scarf) - directing the breath into your sides and back.
Keep the shoulders down and relaxed and the neck long while you take the breaths. The ribs should expand as you inhale and close down as you exhale.
Breathe in through your nose and out through your mouth – imagine you are releasing the air by blowing gently through a wide straw.

Continue to breathe gently approximately 5 or 6 times but do not over-breathe (or you may feel dizzy). Do not try more than six at one time. Breathe softly in a relaxed way.

Pilates of the Caribbean...

Indoor Wall Climbing

Keep your eyes on the latest news on Thursday for photos of the climbing!

Key Principles: Precision & Flowing Movement

Precision: Pilates emphasises quality of movement over quantity focusing on correct technique rather than excessive repetition. The focus is on doing one precise and perfect movement, rather than many half-hearted ones. The goal is for this precision to eventually become second nature, and carry over into everyday life as grace and economy of movement.

Flowing Movement: Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina. In addition with the relaxed breathing, the flowing movements in Pilates reduce stress on the body and the risk of injury. Movement is aimed to be kept continuous between exercises through the use of appropriate transitions.

Flexible friend!