Pilates, Meditation and Qigong for a stronger, more relaxed you!

By Kristi Camier

 

As a Pilates devotee, I have noticed how this practice compliments and enriches two of my life passions, Meditation and Qigong. During Pilates, I connect with my breath and body while doing the movements, as with Qigong (pronounced Chee Kung).  For those of you who are new to Qigong, it consists of slow, meditative movements that stretch and strengthen muscles (sound familiar Pilates faithfuls?).  Through focused movement of your body’s energy you can achieve a relaxed state of mind.  We all can use a little of that! Another huge benefit is this activates self-healing properties that ancient Chinese texts call the “healer within”.  It is so empowering and easy to take care of your health in a matter of minutes daily.

Qigong is only one of many kinds of meditative practices.  In the past, meditation conjured up thoughts of an Ashram in India somewhere.  Now in our fast paced life, filled with to-do lists, more and more people are reaping the benefits by simply taking a few minutes a day to achieve a peaceful state of mind.  Literally hundreds of scientific studies have discovered the impact on the brain as well as on the body.  This results in profound short and long-term psychological and physiological changes.  The great part is that you only need a few minutes a day to reap the benefits.

I am a Mom and used to have an intense full time corporate job, so I truly understand how challenging it can be to take time for ourselves.  As the years have gone by, I realize that I need to put that oxygen mask on myself first before helping others.  I believe that the quality of our life is the quality of our health and relationships.  One of the most important relationships is the one you have with yourself.  Pilates, Meditation and Qigong can help you discover a calm and steady mind housed in a strong and powerful body  

What is Contrology?

By Paul Meripol

Joe Pilates didn’t call the system of health, fitness, and well-being that he invented “Pilates.”  He called it “Contrology.”  It was the art of control of the body, the mind, and the spirit.  I like that name and kind of wish we still called it that, because it makes sense to me.  Pilates in its essence is simple, we control some parts of the body while we move other parts.  When we move our legs, often against resistance, we use our powerhouse to control our hips.  When we move our arms, we use muscles of our shoulder girdle to control our shoulders.  Sometimes we move our spine and hips while we control our legs.  But it’s simple, we control some parts while we move other parts.

Try this:

Lay on your back with your legs in tabletop position.  Feel your shoulder blades resting on the mat.  Feel your tail bone heavy on the mat and your weight even on both sides of your bottom.  Now hold your left leg perfectly quiet while you move your right leg to the right.  That is, let your right knee and lower leg lower sideways toward the floor.  Pull the leg back up to tabletop.  Do it a few times.  Notice what happens to your bottom.  Do your feel your left side lifting up a bit?  And maybe your left knee is trying to fall to the left a bit your right leg drops to the right?

Now we are going to practice Contrology.  Lower your bent right leg to the floor again but this time focus on your left side tummy.  Keep it strong.  Work to keep weight on that left side of your bottom as you drop your right leg and pull it up.  Let the leg fall only as far as you can control keeping your weight even on both sides of your hips and your left knee just above your left hip.  Feel how that changes the movement?  Now you are practicing Contrology! 

TAKE A DEEP BREATH! 

Relax, fight inflammation and stress hormones with Pilates!

by Kathryn Russell

In my last blog-post, I talked about the Mind-Body Connection that happens during a Pilates session.  As much as Pilates is about movement and awareness, it is also about breathing. The combination of movement, body awareness, and controlled breathing bring you into the here-and-now and ultimately lead to a sense of well-being and relaxation (in spite of Pilates sessions typically being challenging! I hear your occasional pleas for leniency!).

The feelings of well-being and relaxation are immediate, but there are lasting, healthy changes to your body that come with breath control and exercise.

Controlled breathing can lower the stress-related hormone Cortisol and reduce its negative effects on the body, immune system, and your ability to relax and sleep soundly. Studies have shown that regularly achieving a relaxation response, like what can happen in Pilates, can actually turn off genes that would otherwise trigger inflammation.

You probably have heard of the health benefits of eating foods that are high in anti-oxidants, which help neutralize damaging free radicals and reduce what is known as oxidative stress.  Did you know that one of the most powerful antioxidants, Glutathione, is made in your body? What can you do to naturally raise Glutathione levels? The conscious movement, body awareness, and controlled breathing make Pilates a type of moving meditation, like Tai Chi and yoga, that can raise your Glutathione levels.   

Whether you are in a private or a group session, make sure to pay attention to your breath as your instructor guides you; you are sure to reap multiple benefits from peace of mind to a healthier you!

WHAT DOES “MIND-BODY” HAVE TO DO WITH PILATES?

By Kathryn Russell

There is a lot of talk about “mind-body” these days and generally that conjures up thoughts of meditation and yoga.  But Pilates should be added to that list as well.   Pilates is an exercise program that develops strength, flexibility, endurance and core strength, all of which is delivered through a mind-body connection.  When you take a Pilates class your instructor will guide you to move from a certain area in your body (foot work – use your hamstrings to move from your hips as you stabilize your pelvis) but often we (me included!!) are thinking of the email we need to write or the shopping list that is forming in our mind.  Believe me, I know how hard it is to leave the “outside” world at the door and dedicate an hour to yourself!  But when you are able to do just that  the results are profound and will inspire you to do it every time you enter the studio.   Concentrating on the movement of your own body while you work deepens the work, making it more intense and giving you a sense of power that comes from working from the “inside out”.

  

Try this exercise with and without mind – body awareness.

Leg Changes without mind-body connection

Lay on your back with your knees bent and your feet flat on the mat. 

Lift your legs into table top. 

Lower one leg and then lift it back to table top.  

Repeat with the other leg.

Leg Changes with mind body connection

Lay on your back with your knees bent and your feet flat on the mat.  Feel your shoulder blades flatten on the mat beneath you and your shoulders relax away from your ears.  

Inhale to fill up your back and your sides; exhale to press out all of the air as your ribcage softens and settles comfortably onto the mat. Inhale to prepare.   

Exhale, flatten your abdominal wall and lift one leg into table top.  Inhale. 

Exhale, flatten your abdominal wall and lift the other leg into table top. 

Inhale and, moving from the hip,  lower one leg towards the floor.  Exhale, flatten your abdominal wall and lift back to table top making sure that your ribcage stays comfortably settled on the mat. 

Repeat. 

Different, no?  During your next Pilates session try to focus only on your movment and breath and see what a gift you have given yourself.