Yoga and Pilates are efficient ways to gain strength in your core, improve your agility and balance, tone your muscles, and release stress and tension. Yoga and Pilates can also strengthen your spine and back, which will help to elongate your muscles and improve your posture. You will gain the benefit of doing a practice of each type on their own, or because yoga and Pilates moves engage muscles in similar ways, you can do a combination of the two in one workout.
Cobra Pose
The cobra pose is used in both yoga and Pilates to stretch the front of your body while strengthening your back and core. Lie on your stomach with your forehead against your mat and your hands placed under your shoulders. Contract your abs and press the tops of your feet into the floor and lift your head, shoulders and torso off of the floor. Make sure your elbows are tucked into the sides of your torso. Keep your neck and shoulders relaxed. Repeat three to five times.
The "X" Move
The "X" move is also utilized in both yoga and Pilates and works to improve your posture and strengthen your back, core, hamstrings and glutes. Lie on your stomach on a yoga or Pilates mat and spread your legs and arms to form an X. As you inhale lift your arms and legs about six inches off of the floor, maintaining the X position. As you exhale, bend your arms and bring your elbows to your torso and at the same time bring your legs together. The motion should feel somewhat like you are swimming. Lower back down to the starting position. Complete eight full rounds.
Plank Pose
Plank pose is a yoga and Pilates exercise that strengthens your core, back and shoulders. Start on your hands and knees, making sure your hands are directly below your shoulders. Tuck your toes under and press up so that you are in the top of a push-up. Make sure your abdominals are engaged and try to keep your hips level with your shoulders. Hold the pose for 20 to 60 seconds, repeating three times.
Pilates Roll Down
The Pilates roll-down exercise is a classic Pilates move that will strengthen your core. Sit on a Pilates mat with your knees bent and feet flat on the floor. Engage your abs and slowly begin to roll your upper body down to the mat. As you roll down, pull your lower abdominals toward your lower back so that a C-shape is formed in your spine. When your shoulders and head reach the mat, stretch your arms behind your head. Reverse the movements to roll back up to the starting position. Complete 10 full rounds.
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