Pilates mat classes provide new students with an introduction to the basic principles of the method. They are usually more affordable and more accessible than Pilates apparatus sessions. Most gyms and community centers offer some sort of Pilates mat class. If classes are well-attended, some facilities offer classes for different levels of proficiency.
Historical Perspective
Joseph Pilates developed his signature exercise method in Germany in the early 20th century. He came to America in 1926, and opened a studio in New York City. After his death, his student, Romana Kryzanowska, became the director of the studio. Romana believed that the Pilates exercises should be performed in a strict order, without variation or modification. Mat classes that follow this sequence are considered "classical Pilates." Years later, in the 1990s, modern Pilates instructors such as Moira Stott challenged the efficiency of these sequences for the sedentary population. These instructors developed a series of fundamental warm-up exercises, as well as modifications for some of the more challenging exercises.
Principles
While exercise sequence and modifications may vary according to the mat instructor's certification and background, all Pilates mat classes must adhere to the basic principles. Breathing, for example, is crucial to the technique. Most exercises involve an inhalation before movement, and then a full exhalation as the exercise begins. This exhalation causes the deep core muscles, which Pilates called the "powerhouse," to press against the diaphragm to expel air, thereby providing a deeper abdominal contraction. This abdominal support in every exercise is another important Pilates principle. Pilates called his technique "Contrology," indicating that all exercises should be performed with maximum control, avoiding momentum and mindless repetitions. Mindful movement, or concentration, is another basic Pilates principle.
Classical Pilates Mat Sequencing
A classical Pilates mat class begins with an exercise called the hundred, which begins in a supine position, with your head, shoulders and legs lifted from the mat. Your arms pump up and down, as you breathe in for five counts and out for five counts. The roll-up, which is a full, straight-legged sit-up, follows the hundred. Next comes the rollover, which involves lying face-up with your legs lifted and extended, and lifting each vertebra off the floor, until your legs are overhead in a yoga-inspired position. Then you roll down from the position, and lower your straight legs toward the floor, as low as you can without arching your back.
A series of core-supported rolling movements follows the rollover. These exercises begin in a seated position. You rock back until your shoulder blades touch the mat, and then rock back up to the seated position. Dynamic, forward-flexing exercises come next, followed by spinal extension exercises performed in a prone position, and a side-lying leg exercise series for the inner and outer thighs.
Modern Pilates Mat Sequencing
In looking at the classical sequence, it's evident that if you are unfit, you may find it difficult to begin a workout with an exercise such as the hundred. Your hip flexors, which are probably tight, may pull on the spine when your legs are extended, causing your lower back to arch from the floor. Your neck and shoulder muscles may be too tight to comfortably keep your unsupported neck lifted for 100 counts. That's why modern Pilates instructors created fundamental warm-ups.
The fundamentals begin in a supine position. You perform exercises such as shoulder shrugs, to release shoulder tension, and head nods, to release neck tension and find the proper head position. You practice raising your arms overhead without elevating your shoulders. You also perform sequential bridging exercises in the supine position, by lifting each vertebra, and then articulating each vertebra into the mat. The cat exercise, performed on all fours, involves rounding and flattening the back to mobilize the spine. Some Pilates instructors also add small, circular bent-leg movements, performed while lying face-up. These warm-ups lubricate the joints for the leg exercises.
Considerations
The Pilates Method Alliance is the governing body of Pilates certification organizations. In their position paper, they acknowledge that the original Pilates method is spinal flexion-biased, and that a flexion-oriented society requires an equal number of extension exercises. Some modern instructions alternate flexion exercises such as the hundred with prone extension exercises such as the swan dive, which arches the lower back.
Misconceptions
Yoga exercises inspired Joseph Pilates, but Pilates is not yoga. Instructors who use the words "Pilates pose" do not understand the method. You never hold a position in Pilates. Movements are fluid and constant. While Pilates incorporates breath and movements, the belly should never expand during inhalation, unlike in yoga. Doing so causes the abdominal muscles to relax, thereby eliminating spinal support.
Member Comments