The breath work of yoga actually helps you to master Pilates technique because only when you learn to use the breath to relax, can you begin to discover a deeper source of grounded movement from your center. This is far superior to traditional abdominal exercises. In addition, because it is synchronized with the breath, it is more advanced than basic stabilization exercises done on physioballs and other unstable devices. In Yogilates you develop stronger core muscles with awareness of how to oppose your own body weight for greater control and skill.
The following exercises help you to understand the connection of your breath with movement from your core.
The following exercises help you to understand the connection of your breath with movement from your core.
 Exercise One: KNEE FOLDS - Lay on your back with your legs bent, feet flat on the floor. During this exercise, keep aware of your pelvis, maintaining it in a neutral position. 1, Start to lift your right heel off the floor, keeping the ball of the foot on the floor. Slowly, continue to lift the right foot up to the toes. Stop here and notice how the weight of the leg lifting up is transferred to the back of your right hip. Also notice, that the lower abdominals on the front of your left hip engage to keep that side of the hip from lifting up. Holding the pelvis in place is the transfer of weight through the pelvis and the opposing muscles of the hip. 3. Continue to draw the right knee in toward your chest softly, then set the right foot back down. Repeat the exercise, starting with just lifting the heel, on the left side. 4. After doing both sides, progress to just lifting one knee at a time into the chest, exhaling as you bring the knee up, inhaling to set it down. Do 6 Knee Folds with each leg. Be careful not to lift the knee so much that it pulls your hips up from the bottom. Remember, the object is to keep the pelvis still and uninvolved with the action. Keep the legs and feet completely relaxed as you do the Knee Folds, trying to feel the lower abs drawing the knee in and lowering it down, not your leg muscles. |  Exercise Two: TOE TOUCHES - Lay on your back with your knees into your chest, arms by your sides. Allow your legs to be fully bent and relaxed. Your lower back should be flat in this position. If this position is difficult to maintain comfortably, place your hands or a folded towel under your lower hips to keep the bottom of the pelvis slightly tilted up. 1. Relax your lower abs down, drawing the navel to the spine. Exhale and slowly lower the right foot (toes first) to the touch the floor with the toes. 2. Inhale and bring the leg back in. 3. Repeat with the left leg. Alternate Toe Touches 8 - 10 times with each leg. You can change the breath, inhaling as you lower the toes and exhaling to bring it back up. |
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