Joseph Pilates studied yoga, martial arts and several other forms of exercise prior to developing his contrology method, now referred to simply as Pilates, according to master Pilates teacher Romana Kryzanowska. Try these exercises from the Pilates repertoire, which mirror classic yoga postures. Check with your health adviser before starting any new exercise regimen.
Teaser and Boat
Pilates enthusiasts call this exercise teaser, while yogis refer to it as boat-pose. Lie on a mat with your knees tucked in to your chest. Extend your legs forward at a 45-degree angle. Keeping your legs still, reach your arms forward and peel your upper body off the mat. Your legs and torso should create a "V" shape. Hold this position for three to five breaths before gently rolling yourself back down onto your mat. Repeat this exercise five times.
Bridge and Shoulder Bridge
Yogis call this exercise bridge, while Pilates teachers call it shoulder bridge. Lie on your mat with your knees bent and your feet flat. Press your arms gently into the mat as you lift one vertebra at a time upward. Create one long line with your torso and legs. Bend your elbows and place your hands under your hips. Extend your right leg straight toward the sky. Lower it down to tap your mat, and then bend it, sliding the foot back under your knee. Repeat this lift and tap movement with your left leg, and then lower down. Repeat this exercise five times.
Rollover and Plow
Pilates teachers refer to this exercise as rollover, while yoga enthusiasts call it plow. Lie on your mat with your legs extended toward the sky. Lower your legs forward, about 12 inches, pull in at your navel and lift up your hips. Launch your legs back over your head, reaching your toes toward the floor. Keep your thighs close to your face and extend your legs long as you roll one vertebra at a time back onto your mat. Repeat this exercise five times.
Shoulder Stand and Jackknife
Yoga teachers call this pose shoulder stand, while Pilates trainers call it jackknife. Lie on your mat with your legs reaching upward. Lower your legs forward about a foot, and then scoop in and raise them straight up toward the sky. Lift your spine until the lower tips of your shoulder blades begin to rise off the mat. In the yoga pose, place your hands at your low back to balance you for up to five minutes before you roll down, according to the "Yoga Journal." Pilates teacher Brooke Siler advises leaving your arms on the mat and moving directly from this position to the toe-touch position that you used in plow or rollover. Roll down onto your mat one vertebra at a time. Repeat this exercise three times.
References
- Romana Kryzanowska; Romana's Pilates; New York, NY
- "The Pilates Body"; Brooke Siler; 2000
Member Comments