Like other workout forms, Pilates calisthenic sessions, which are performed on an exercise mat, include warm-up, workout and cooldown segments. What makes Pilates training different from other styles of workouts is that almost every segment also includes flexibility training, notes master Pilates teacher Romana Kryzanowska, author of "The Pilates Method of Body Conditioning." The cooldown portion of the "Katrina Fitness, Ease into Pilates DVD" is a perfect example of this, as each movement taught by Pilates trainer Katrina Stachowski focuses on increasing your range of motion. Check with your doctor before beginning any new exercise program.
Legs
Lie on your back and hug your knees to your chest. Take three slow breaths in this position, and then extend your legs toward the sky. Place your hands on your inner thighs and gently press your legs outward into a straddle position. Take three slow breaths in this position, and then hug your knees to your chest. Alternate between these two stretches for three cycles.
Neck and Shoulders
Sit cross-legged with your spine tall and your shoulders relaxed. Inhale as you swing your arms wide and reach toward the sun. Exhale as you swing your arms down toward your hips. Repeat this cycle three times, and then place your hands on your knees. Gently drop your chin toward your chest and round your spine backward, opening your upper back. Sit upright and slowly drop your right ear toward your shoulder. Breathe comfortably here for a moment before switching to your left side.
Spine
Sit cross-legged with an open chest and a relaxed jaw. Turn your ribcage to the right and press your right hand against the floor behind your hips. Gently turn your head, following the twist in your lower spine. Do not force the movement. Take three easy breaths in this position. Return to facing forward and round your spine forward. Reach your fingertips away from you as you fold comfortably. Take three slow breaths in this position, and then reach your fingertips 18 inches to the right. Breathe slowly here, and then reach to the left.
Side Body
Sit cross-legged with your right foot in front. Place your left hand on your mat, next to your hip, and reach your right arm toward the sky. Slowly arch to your left as you slide your left hand out a few inches. Reach your right arm an inch longer, allowing it to graze your ear. Take three slow breaths in this position and then return to upright. Switch your legs, bringing the left foot in front before you repeat this stretch to your right.
References
- "The Pilates Method of Body Conditioning: Introduction to the Core Exercises"; Romana Kryzanowska, et al.; 1999
- "Katrina Fitness Presents Ease Into Pilates DVD"; 2003
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