Pilates and yoga are body-mind-spirit activities that can enhance your functional fitness level and create balanced overall health. In their most traditional forms, both disciplines can be physically challenging, especially to those with low fitness levels or anyone with limitations due to any number of physical conditions. However, when modified, these already low-impact activities can be highly beneficial to those in need of strength, flexibility and joint stability training without undo stress on the body.
Origins
Yoga is a mind-body discipline that is believed to be well over 5,000 years old. The ancient yogis practiced physical poses--asanas--to help keep their minds and bodies healthy, and to allow them to sit with more ease and comfort while meditating.
By comparison, Pilates is a "modern" method of exercise created by Joseph Pilates in the 1920s. Mr. Pilates believed that focused strengthening of the body's core musculature is important in creating overall health and vitality.
Physical Benefits
The Pilates method of exercise can be practiced on a mat, or with the use of specialized equipment that provide physical resistance. Pilates utilizes limited repetitions of concisely executed movements to strengthen and stabilize the muscles of the body while focusing on spinal strength and flexibility to achieve a more upright and balanced posture. Also, because of the range of exercises, a properly formatted Pilates session works the entire body.
The practices of all styles of hatha yoga enhance strength, flexibility and stability throughout the entire body. Most hatha yoga methods blend standing, seated, prone or supine asanas and move the spine through its entire range of motion. Yoga wisdom states that a strong, supple spine improves overall health and well-being.
What Is Gentle Pilates?
Traditional Pilates mat exercises can be easily modified for those needing more support. In gentle supine poses, you keep your spine on the floor and work on core strength in a more isometric fashion. If arm or leg movements are indicated, they are moved through the most appropriate range of motion for you. Alignment and balance are the center of attention. When utilizing apparatus in gentle Pilates, the machines are used for support and often with additional cushioning.
What Is Restorative Yoga?
Restorative yoga poses are most often practiced on the floor or a chair, and with supportive props such as blankets and blocks. This style of hatha yoga is attributed to legendary yoga guru B.K.S. Iyengar, who modified asanas for students so they could practice with more ease and without fear of overstressing the body. Renowned yoga instructor Judith Hanson Lasater, PhD, PT, describes restorative yoga as "active relaxation." The support of the props actively relax your mind and body so that your body systems come into a comfortable balance without exhaustion or agitation.
Who Benefits from Modifications?
Because both gentle Pilates and restorative yoga utilize variations and modifications, they are gentler versions of their traditional disciplines. The reduced intensity of the activities make them more accessible to people who normally would not be comfortable or physically able to participate otherwise. Individuals recovering from injury, pre- and post-natal women, the frail or elderly and cancer patience all benefit from the modified versions of Pilates and yoga.
Cautions
Always contact your health care professional before starting any exercise regimen. Also, it's important to practice under the supervision of a qualified and certified instructor.
References
- "Relax and Renew", 1995. Judith Hanson Lasater. Rodmell Press
- "Light on Yoga", revised edition 1979. B.K.S. Iyengar. Schocken Press
- "Pilates' Return to Life Through Contrology", 1998 edition. Joseph H. Pilates and William John Miller. Presentation Dynamics Inc.
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