Studio Pilates With Jamie

Ana Forrest-amazing yogini

2011-11-10T21:35:00.000-08:00

Recently, I have been reading about an extraordinary yogini, Ana Forrest. She has overcome amazing obstacles to heal herself and others with yoga. She performs amazing demonstrations, please watch this:

For more information about Forrest Yoga, please visit:

Forrest Yoga

Also, Ana has written about her life experiences and how she has overcome horrific abuse in an inspiring tome called Fierce Medicine, available on her website and on Amazon.

Yamas/Niyamas-Practicing for Life

2010-11-30T14:58:00.000-08:00

In Patanjali's Yoga Sutras , the prophet lists 8 threads (sutras) or parts of yoga. The first 2, yamas and niyamas, are moral and spiritual practices that can guide us in our relationships with others and with ourselves. These ten principles are not a list of do's and don'ts but rather ideals leading to a more productive, peaceful existence. Each of the 10 can be interpreted differently, depending on the translation of the Sanskrit word.

Yamas or characteristics of the wise, are guidelines for relating to others and include: ahimsa (compassion), satya (truthfulness), asteya (non-stealing), brahmacharya ( movement toward essential truth/merging with the Divine), aparigrapha (non-attachment, non-hoarding). Ahimsa translates as "non-violence" or "non-harming". It is much more than not killing or harming others; it is the practice of kindness and empathy towards others and ultimately, towards ourselves. Satya means "speak the truth"and can include honesty and transperency in all communication. It can also mean being true to ourselves, to our intution. Asteya means not taking anything which has not been freely given; evaluating any feelings of lack and knowing that we have everything that we need. Brahmacharya is usually translated as "celibacy" but literally means to move towards the essential truth. Desikachar declares "it means responsible behavior with respect to our goal of moving towards the truth" and not necessarily, celibacy. Yogini Donna Farhi interprets this precept as a merging of our energy with that of the Divine. Aparigrapha means "not taking or seizing". It can also mean detaching from material possessions, distinguishing between desires and real needs.

Niyamas are practices concerning how we relate to ourselves and include: saucha (cleanliness), santosha (contentment), tapas (heating the body/ burning enthusiasm), svadyaya (self study), isvarapranidhana (surrender to God/the Divine).
Saucha can mean "purity"or cleanliness of body and mind. Santosha (contentment) is "ability to feel satisfied within the container of one's own immediate experience"(Farhi, p. 13). Being at peace with where we are now is santosha. Being satisfied with what we have right now is santosha. Tapas means "heat" or "fire"and in most asana practices, it is typical to heat the room to create tapas in the body, thereby removing toxins. Svadyaya means "self" and "inquiry" and encourages us to examine ourselves. Often this niyama includes the study of spiritual texts as a means of learning about ourselves. Isvarapranidhana is surrendering to a Higher Source, which could be God or whatever you believe in. We do our best and then let go and have faith.

The Yamas/Niyamas encourage us to grow, to become better people than we were. Infinite wisdom is contained in these 10 precepts. I like to select one to focus on, that is particular meaningful at any given time. Experiment and see what works best for you.

References:

Desikachar, TVK. The Heart of Yoga.

Farhi, Donna. Yoga: Body, Mind and Spirit.

Stress Busters-Just in Time for the Holidays

2010-11-20T13:22:00.000-08:00

"Now is yoga" declares Patanjali in the Sutras. November and December are the ideal times to dive into a few Kundalini practices that will help alleviate any stress regarding the coming holidays. Try one or all of these wonderful simple practices and you WILL notice a difference! Shared by Kudalini yogini Mahan Kirn Kaur in LA YOGA's November issue. I wish you peace this holiday!

4 simple Kudalini practices to alleviate stress

What is Kundalini Yoga and how can it help the body and mind so quickly? From Yoga Journal, the definitive source on all things yoga:

BASIC PRINCIPLES: Using sound, breath, and posture, Kundalini Yoga aims to develop spiritual awareness by freeing the serpent power (kundalini) that is coiled in the base of the spine and drawing it upward through the seven chakras.

WHO FOUNDED IT: Kundalini Yoga has its roots in the Tantric Yoga tradition, which dates back to the eighth century. In 1969, Sikh leader Yogi Bhajan (born in 1929) brought the practice to North America.

WHERE TO DO IT: Kundalini's spiritual center is the 3HO (Healthy, Happy, Holy) Foundation in Espanola, New Mexico; the foundation oversees 300 centers worldwide.

SIDE BUSINESS: The Yogi Tea Company (www.yogitea.com) sells a complete line of medicinal and healing teas.

TEACHERS TO KNOW: Gurmukh Kaur Khalsa, Shanti Kaur Khalsa, Shakta Kaur Khalsa.

How to Save your Lower Back with Yoga

2010-05-29T16:13:00.000-07:00

Viniyoga is a type of yoga based on the teachings of TKV Desickachar, son of Krishamarcharya (pictured to the left). The basic idea of viniyoga is that movement is linked to the breath and that each person needs a different practice based on what is currently happening in that person's body, mind and spirit. The basic objective of viniyoga is to bring out the best in each individual.
more info on viniyoga

An American practioner of viniyoga, Robin Rothenberg, have developed an amazing program designed to address low back pain. A study by the National Institute of Health in 2000 found that 78% of people with lower back pain improved significantly after 12 weeks of doing Robin's program.
more info on Robin Rothenberg
(I am in no way financially associated with Robin)

Both my husband and I have practiced the series of exercises to ameliorate back pain and have found it to be effective. Doug has 2 herniated discs (L4 and L5) and I have had sciatica from childbirth and someone stepped on my lumbar back during a film project. Doug does the exercises every day consistently-for him, nothing else helped. He was in incredible pain, taking serious pain killers and I went to a workshop with Robin in hopes that her program would alleviate some of his symptoms. We were pleasantly surprised when his symptoms began to subside and he was able to move without horrible pain.

The key to the program is the breath and performing the exercises slowly. As you exhale, you perform a Kegel exercise, drawing up from the pelvic floor. Just as importantly, allow yourself to move like you are in slow motion. To engage the deepest level of muscles that support the spine, it is necessary to move SLOWLY because those muscles are "slow twitch" muscles, meaning they only work while doing slow movements.

In Loving Memory of Kathleen Stanford Grant, Pilates Elder

2010-05-28T15:41:00.000-07:00

Kathleen Stanford Grant

August 1, 1921—May 27, 2010
By Kevin Bowen

It is with great respect, honor and love that we.... remember Kathleen (Kathy) Stanford Grant. Her many contributions to the world of dance, movement and Pilates will truly become realized now that she is gone.....

Perhaps Kathy is best known as a student and protégé of Joseph Pilates. She is one of only two individuals actually certified by Mr. Pilates in a program sponsored by the University of the State of New York, Division of Vocational Rehabilitation. Kathy became a Pilates teacher in 1957 and worked for Carola Trier in her studio on 56^thStreet in New York City. Later, at the request of Mr. Pilates, she took over the Pilates Studio at Henri Bendel’s Department Store in New York City, where she taught for many years.

In 1988, Kathy moved to her current studio at New York University, Tisch School of the Arts. Despite many health problems in her later life, she always bounced back and continued to work, taking the train from Brooklyn to Manhattan to work at Tisch and do what she did best—teach.

Kathy shared her wealth of knowledge with a fresh new recruit of Tisch students every year by teaching a year-long Pilates course in the dance department. She was known as a tough teacher and perfectionist for the nuances of movement, especially as they related to the Pilates method and what she had learned from Mr. Pilates. I was lucky enough to have spent time with Kathy not only at Pilates Method Alliance Conferences, but by phone, in person, over drinks and dinner and some special private lessons. I learned more about my body and my movement issues in one hour with Kathy than I had learned during a lifetime of working out.

Kathy had developed an injury to her hip a few months before the 2^ndPMA Conference in Miami, Fla. She was not happy about coming down to the conference and really wanted to cancel. I implored her to please come and we would do everything we could to make the trip easy for her. Reluctantly she agreed and Blossom Crawford got Kathy to the airport and flew down with her to Miami. Kathy and Blossom arrived just prior to the opening reception on Thursday evening and came in late. Blossom got Kathy situated on a bench at a table under the tress there by the Miami River. I walked over and smiled and sat down next to her and said in a joking fashion, “I know you must really hate me for bringing you down here," and she looked me square in the eyes with a scowl on her face and said, “You’re right—I DO,” and turned away and ignored me for the rest of the evening. The last day of the conference during our closing assembly, she sat in the front row and began waving her hands at me and motioning me over. I walked over to her with the handheld microphone; she grabbed my arm, pulled herself up out of her seat and proceeded to take the microphone away from me. She told the entire audience of 300 people that she hated me for making her come down to the conference. She didn’t want to come because she was not feeling up to it, but she was so happy that she had because she had truly enjoyed every moment of it.

Kathy loved to share her knowledge with anyone who would take the time to open up, listen, hear and grow. There were many who worked with Kathy over the years. These women and men have had the privilege of learning from a true master of not only the Pilates method but the moving body; they have moved on to become brilliant Pilates and movement teachers in their own right. The countless individuals throughout the world that Kathy has touched with her teaching, mentoring and wisdom will remember fondly the lady who just would not stop.

The Pilates Elders and why they are important, part 1

2010-05-15T12:49:00.000-07:00

The term the "elders" refers to a group of individuals who studied directly with Joseph and Clara Pilates for an extended period of time and are sometimes called the "1st generation" of pilates teachers.

Why are these individuals important? Mr. Pilates has been dead for nearly 45 years now and his teachings continue to be modified, altered and otherwise changed. Unlike other forms of movement with a long history and numerous creators, such as ballet, yoga and tai chi, pilates has only one creator. The closest any of us can come to studying with Mr. Pilates is to study with one of the Elders. Each teacher has their own unique approach to the method, informed by individual somatic practices and a lifetime of movement.

Mary Pilates
Mary is the daughter of Fred Pilates, Joe's brother, the man who manufactured much of Pilates' equipment. Mary was sent to NYC at the age of 18 to apprentice in the studio and she was one of 2 of Mr. Pilates nieces that worked closely with Joe and Clara. Presently, she lives in Florida and continues to teach and be active in the pilates community. She is the young woman in this 1942 photo (above) of the studio on 939 8th Avenue, formerly a boxer's gym.

Carola Trier (1913-2000)
Carola Trier was born in Germany and performed as a contortonist and skater as a child. After briefly being imprisoned in a concentration camp, she came to the US in 1942. Knee injuries led her to Mr. Pilates shortly after her arrival. She was the first person to open a studio with Mr. Pilates' blessing and continued to work closely with him until his death. Her legacy continues in the work of Jillian Hessel, a master teacher in Beverly Hills who also worked with Kathy Grant.
Carola Trier-more info

Eve Gentry (1909-1994)

Eve Gentry was a modern dancer in New York who came to "Uncle Joe" for assistance with knee and back injuries in 1942. She was the first teacher of Laban Movement Notation ( a system of recording dance) in America. In 1968, Ms. Gentry moved to Santa Fe, New Mexico and established the first studio on the West Coast. Her protege, Michelle Larsson, continues to train teachers and pass on Eve's teachings, which include an integration of Laban movement principles with pilates.

Eve Gentry-more info

Romana Kryzanowska

Romana was sent to "Uncle Joe" by George Balanchine to heal an ankle injury in 1941. She studied closely with him and took over his studio in 1971. Romana is widely regarded as the upholder of the "classical tradition" and teaches in a way that adheres closely to Mr. Pilates' approach. Both Romana's daughter and granddaughter continue to teach in her NY studio and Romana has trained a great many teachers, including: Mari Winsor, Moira Stott, Brooke Siler and Peter Fiasca. Please see the earlier post to watch Romana and Joe in action!
Romana and Joe-video

Asana DOS and DON'Ts from the LA Times

2010-04-21T11:24:00.000-07:00

Yoga, which translates to English as "to yoke", encompasses all aspects of our being-mental, emotional, physical and spiritual. However, asanas (poses), if practiced with proper alignment, can strengthen, stretch and even repair muscles, improve mental concentration and even enhance spiritual well-being. This article shows how to avoid some mistakes that students may make.

DOs and DON'Ts from the LA Times

Ayurvedic Medicine and the Doshas

2010-04-18T09:06:00.000-07:00

"Life (Ayu) is the combination of body, senses, mind and the reincarnating soul. Ayurveda is the most sacred science of life, beneficial to humans both in this world and the world beyond."
Charaka Samhita

Ayurveda, "ayu" meaning life and "veda" meaning knowing, is an ancient system of healing that has been practiced for at least 5, 000 years in India. The seers (wise people) collected information that could be utilized to improve the physical, mental and spiritual well-being of all individuals through self-realization. In Ayurvedic medicine, each person's temperament, physical constitution and spiritual proclivities are analyzed and then recommendations for diet, yoga, meditation, breathing exercises and massage are made. It is believed that the 5 elements of the Earth, including: water, fire, wind, ether and earth are evident in the body in the form of doshas (bodily humors that determine constitution). When the 3 doshas are not balanced then dis-ease will result. Also, it is believed that "opposites cure"; for example, if we tend to move quickly (associated with vata) that we need to slow down; conversely, if we tend to move slowly or not at all (associated with kapha) that it is helpful to move more quickly.

Please note: Even though it is tempting to characterize oneself as predominantly 1 dosha or another, many people have characteristics belonging to 2 doshas, some even to all three and the goal is to balance all 3 doshas within the body. If you are interested in using Ayurvedic medicine to heal a specific ailment, then it is best to work with an experienced doctor. Many Ayurvedic doctors offer services at a discount, including:
James Bailey(seva {selfless service}day is Tuesday-call for an appointment)
Mela Butcher (work exchange)

The Doshas (Humors)
excerpt from Yoga and Ayurveda: Self-Healing and Self-Realization
by David Frawley

Vata (air + ether, wind)
life force and energy of thought
associated with movement
positive traits-creativity, enthusiasm, speed, agility, responsiveness
physical site-colon

Pitta (fire + water, power of digestion or cooking)
causes things to ripen, mature
ability to digest impressions, ideas and emotions in order to arrive at a perception of truth
positive traits-intelligence, courage, vitality
physical site-small intenstine, stomach

Kapha (water + earth, that which makes things stick together)
power of cohesion
positive traits-love, caring, devotion and faith
physical site-stomach, lungs, chest, throat

Chopra Center Dosha Quiz

The Mysterious Magic Circle ( and why I love it)!

2010-04-17T20:52:00.000-07:00

It has long been rumored that Mr. Pilates, being a beer drinker, created the Magic Circle from rings on barrels containing beer. Whether this is how the circle came into being, we may never know but the circle is a great addition to any workout for the following reasons:

1. Variety-Spices up a workout-adding new challenges

2. Versatility-you can work standing, seating, prone or supine, and every major muscle group

3. Size-circles are usually 10-14 inches in diameter, making the circle highly portable and easy to store in a suitcase for travel

4. Source-the circle was created by Mr. Pilates, unlike many other props currently used in pilates classes

5. Cost Effectiveness-you can find a circle made by Danskin at Walmart for $15, although most circles are around $30, with metal circles costing close to $60

Not only can you work every part of your body with the Magic Circle but also you can use the circle to achieve these objectives: 1)Maintaining alignment, for example, when you are standing with the circle between the ankles, 2) Activating a muscle group continuously, for example when it is between the inner legs, and 3) Increasing resistance, thus making an exercise like the 100s or Teaser more challenging. In addition, circles can be integrated into Reformer, Barrel or Trap Table workouts.

Originally, circles were made of metals with cushions only on the outside. Now, you have quite a selection to choose from, including metal circles with a great deal of resistance to ultra light plastic circles, with little resistance. Reliable pilates manufacturers include: Balanced Body, Stott, Gratz and Stamina (although their larger equipment is not recommended).

So if you are feeling a bit bored with your pilates mat work or are about to hop on a plane, consider adding a circle to your routine.

Falling UP

2010-03-23T12:03:00.000-07:00

Hi everyone! I am co-directing a dance concert on SATURDAY March 27th, at El Camino College's Marsee Auditorium. Sorry I have not been posting much :)
Anyway, I have created a family dance, with my children and 3 other family groups. There will also be an amazing dance trapeze artist.
Tickets are $10 before the day of the show, $15 at the door.
Please call 310-329-5345
Hope to see you there!

The Gurus Rock! Looking at the Masters, part 1

2010-03-03T18:54:00.000-08:00

Krishnamarchya (1888-1989)is the father of our modern yogic practice. He taught BKS Iyengar (founder of Iyengar yoga), Pattabhi Jois(founder of ashtanga yoga) and is the father of Desickachar(creator of viniyoga). ">

BKS Iyengar(1918-) was one of the first yogis to come to the West. He has written numerous texts and developed a type of yoga called "Iyengar"which has a unique system of rotating the asanas throughout the month. In Iyengar yoga, poses are held for a long period of time and the practioner is instructed to focus on the internal workings of the body and mind.
">

Sri. K. Pattabhi Jois (1915-2009) is the founder of ashtanga (8 limbed) yoga. Ashtanga yoga is composed of 6 series of asanas, which are always performed in the same order. Most yogis never are able to move beyond the first series, as it is so challenging. Ashtanga classes are fast paced and build heat in the body quickly.
">

practicing ahisma (non-harming)

2010-02-23T15:26:00.000-08:00

"My religion is very simple. My religion is kindness." Dalai Lama

How can you be more loving and kind to yourself today? How can you be more loving and kind to your family, your friends, your co-workers? What can you do today to bring more love into your life?

Ahisma is the first of all of the yamas (moral practices) in Patanjali's Yoga Sutra. Loosely translated, it means nonviolence or "non-harming". Wisely, Patajali lists this precept first, so ahimsa becomes the foundation for our entire yogic practice.

Practicing ahisma can take many forms. Guru B.K.S. Iyengar explains that"it is more than a negative command not to kill, for it has wider positive meaning, [to] love. This love embraces all creation"( p. 31, Light on Yoga) and ahimsa often is interpreted as compassion towards all living creatures. First we must start with ourselves- how can you fill your heart with love for others when you do not love and accept yourself? Embarking on this task begins with an awareness of our own self-talk, as many negative thoughts may cross our minds during the day. Transforming these thoughts can be challenging but will lead to a greater peace of mind and better physical health, as study after study has proven.

And, however counterintuitive it may seem, this does not mean a denial of negative emotions. Allowing ourselves to experience anger and jealously or hatred, can lead to an understanding of the origins of our distress and move beyond this state of negativity. Our true state is one of truth, bliss, love (Farhi, p. 8-9).

Even in asana practice, we can practice kindness by listening to our bodies and not pushing into the realm of pain. I am guilty of letting my ego rule in yoga class and have moved into yoga poses that I knew would harm my knees. Had I heeded the signals my body was providing, I could have possibly avoided 1 of the 4 knee surgeries I have had.

Farhi, Donna. Yoga, Mind, Body and Spirit: A Return to Wholeness.

Iyengar, BKS. Light on Yoga.

Journal Questions for college classes

2010-02-19T22:01:00.000-08:00

Yoga, an ancient but perfect science, deals with the evolution of humanity. This evolution includes all aspects of one's being, from bodily health to self-realization. Yoga means union - the union of body with consciousness and consciousness with the soul. Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of one's actions. ~B.K.S. Iyengar, Astadala Yogamala

The journal is comprised of 2 parts: your home practice and answering questions. You may submit your journal in class, hand written or typed OR you can submit it by email. If you choose the later, you are responsible for checking for my response-if you receive no response, then I did not get it and you will not receive credit. Your journal will be due at the end of the semester on a mutually agreed upon date.

Part 1:Home practice
   Please choose part of our class, breathing, meditation, asanas (including savasana/rest at the end of class) to practice weekly.
   Record the date and a brief description of what you did, totaling 15 by the end of the semester.

Part 2: Self-reflection and the Integration of Yoga into your life
(Answers should be at least 1 paragraph long, but can be much longer if you like. Please respond in sentences)
   1. Select one of the yamas or niyamas and discuss what it means to you and how you can practice it in your life.
   2. Select an article or passage in a book pertaining to ANY aspect of yoga, including diet, ayurvedic medicine, breathing, meditation, yogic masters, etc. Please list your source, and summarize the content and why you found this interesting. You may consult the following sites:
   yoga journal -everything you every wanted to know about yoga
     LA Yoga-interesting topics and some local yoga news, as well as where to find teachers, etc

For the next 2 questions please write a response at the BEGINNING and the END of the semester:
   1. What is yoga? What does it mean to you?(Your response does not have to be in sentences)
   2. Have you noticed any physical, mental or spiritual changes since taking this yoga class?
   3. Find a topic of interest on this blog and post a comment.

For the next 2 questions, please wait until we are almost at the end of the semester to respond:
   1. What has been the most challenging part of the class for you?
   2. What has been the most meaningful part of the class for you?

IF you have previously taken a yoga class with me, you can do the above assignment OR please choose a topic in yoga that fascinates you and explore that subject in a 2 page paper.

We will discuss the questions in class. If you have questions thereafter, then please email me: pilateswithJamie@yahoo.com

What is yoga? Where did it come from?

2010-02-16T10:26:00.000-08:00

Yoga is a sanskrit word with several meanings, including:
1. "to bind, join, attach and yoke " 2."to tie together the strands of the mind" 3. "to direct and concentrate one's attention on", 4."to attain what was previously unattainable",
5. "to be one with the divine."

Yoga is one of six traditional Indian schools of thought and "has its origins in the Vedas, the oldest record of Indian culture (Desikachar, p. 5) . In the Vedas, the references to yoga are primarily focused on meditation and pranayama (the science of breathing). Also, examples of art from the Indus Valley civilazation depict forms associated with the practice of yoga. This seal shows a divine being sitting in a meditative pose (asana) and is believed to be at least 4,000 years old.

A highly evolved prophet (or prophets) named Patanjali drew together various threads (or sutras) of yogic philosophy present in previously written literary and spiritual texts into his landmark book, the Yoga Sutra. Although much about Patanjali's life, including when the Yoga Sutra was actually written, is still currently debated among scholars, the universality and import of this work has long been agreed upon. According to the Yoga Sutra, yoga is the search for the true self by "stilling the fluctuations of the mind"(Sutra1.2) and can be practiced by all people. The highest state of bliss or enlightenment is attainable by engaging in the 8 limbs of yoga:

ethical code (yama)
proper personal behaviour (niyama)
poses/ proper posture (asana)
art and science of breathing (pranayama)
subsiding of the senses (pratayahara)
uninterrupted concentration (dharana)
meditation (dhyana)
transcendence/state of truth/bliss (samadhi)

Patanjali's brillance is reflected in his user friendly writing style; he offers pithy aphorisms that capture the previously obscure concepts of yoga, creating a highly accessible and clear manual in the practical terms that anyone can relate to. The Sutras offer practical suggestions for living in peace with everyone and "a variety of techniques that can lead to a meditative state" (Yogaworks teacher manual, p. 51). The Sutras also teach how to become more humane, kind, attentive and loving in non-religious terms, thus readers of all backgrounds can benefit from his writings.

May we all learn from the Sutras and practice in gratitude!

Yogena Chittasya Padena Vacam I bow before the noblest sage Patanjali

Malam Sharirasya ChaVaideyakena Who brought peace of mind by his work on yoga

Yopa Karottam Pravaram Muninam Clarity of speech by his work on grammar

Patanjalim Pranjalir Anatosmi And purity of body by his work on medicine

For more information about the early history of yoga:

early history of yoga

For more information about the Yoga Sutras, then please see:

Yoga Sutras in detail

For more information about Patanjali, listen to and read the Sutras:

Biography of Patanjali

References:

Desikachar, T. K. V. The Heart of Yoga.

Mehta, Shyam, Silva and Mira. Yoga, the Iyengar Way.

Osborne, Richard and Van Loon, Borin. Introducing Eastern Philosophy.

Various authors. Yogaworks Teacher Manual.

Yoga is great at every stage of life!

2010-02-07T21:05:00.000-08:00

At age 17, when I first began to explore it, yoga allowed me to consider the outer limits of my flexibility.

When I was a bit older, 29 to be exact, I seriously injured my right knee, tearing my ACL ligament in a contemporary dance master class. I rediscovered Yoga with a renewed regard for it's promise of strength, stability and inner peace. Classes became a source of solace for my broken dancer heart and therapy for my wounded knee.

There were times when I intensely meditated, losing all track of time, moving into those amazing states described by the ancient sage Patanjali in his treatise, The Yoga Sutras, our guide for modern yogic practice. I found meditation to be much easier when my life was less filled with work and study. My commitment to meditation would wane the busier I became.....

Now, with a teenage daughter and 4 year old son, I find both an asana and meditation practice essential to my well-being. I meditate before I go to sleep, even if it is only for a very short period and my mind chatters incessantly like a monkey. Also, I turn to yoga as a source of inspiration for being a better human being. So much wisdom is contained in the writing of the gurus (teachers of highest order), such as BKS Iyengar, one of the first Indian masters to introduce yoga to the West and founder of his own branch of yoga, Iyengar yoga.

Yoga is like The Giving Tree by Shel Silverstein; at each stage in our life it offers exactly what we need.

Toe Sox for pilates and yoga

2010-01-31T20:43:00.000-08:00

Every semester a few students inquire about an alternative to bare feet. The best option is "Toe Sox" for Pilates and yoga practioners. Toe Sox help train your feet to spread the toes, always a challenge for those of us who have spent time in high heels!! Toe Sox also help if your feet sweat alot and slide and slip during class. Bare feet are best, but Toe Sox are the next best choice.

A yoga month is coming-in February, I will devote all of my posts to topics pertaining to the amazing ancient art and science of yoga. Peace!

Pilates and Pregnancy

2010-01-30T15:09:00.000-08:00

Is it advisable to keep doing Pilates during pregnancy?
Most often, yes. (Still, you should check with your doctor or midwife first before tackling this, or any other exercise regimen). Pilates is a great way to keep the abdominal muscles strong, taking the pressure off your low back. Pilates can also help you maintain strength in hips, legs and arms. A prenatal pilates class is your best option but if you are taking a regular pilates class, then inform the instructor and keep in mind the following guidelines.

Guidelines by Trimester:
*First trimester
Watch for signs of overheating-if you feel yourself starting to heat up, slow down!

*Second trimester
No inversions (upside down positions), such as Jack knife, Short Spine Stretch, Roll over.
Do not stretch excessively, as the hormone relaxin makes your muscles very relaxed in the second and third trimesters.

*Third trimester:
After 28th week, avoid laying on your back (supine) positions and take it easy. Your body will be much heavier and is preparing for the exertions of labor. Overly toned abs can work against you here and overexertion can sometimes trigger preterm labor* (please see my personal note). In my opinion, the 3rd trimester really belongs to Yoga with its emphasis on relaxation and breathing.

*All trimesters:
-NO Sit-ups or curling forward (Flexion)-strengthen your abs by stabilization.
-Avoid any position that makes your tummy feel compressed, including any prone positions (laying on your tummy).
-Avoid strong contractions of the inner thigh muscles, as in horseback or some Magic Circle exercises.
-Hydration is key-drink more water than you think you need.
-Practice the Kegel exercise each time you exhale-imagine zipping up your insides from the pelvic floor to the belly button, then the belly button to the sternum.
-Check for diastasis recti (the split in the abdominal muscles that you can feel with your fingers). If you have this, then you will have to modify all exercises and should work with an experienced instructor.
-If you feel lightheaded, dizzy, naseous, have any bleeding or other loss of fluid-tell your teacher and take a break immediately.

For a sample workout and more information, then please this article from Pilates Pro:
pregnancy and pilates

*Personal Note: I loved doing pilates when I was pregnant! It felt so good to work the abdominal muscles that seemed to be exploding with each passing week. I did have preterm labor in my 8th month, due to dehydration. I was too active in the last trimester-swimming, hiking, taking ballet and yoga, doing my own Reformer workouts. Fortunately, with a timely visit to the doctor's office, my labor was stopped and I later delivered my son full term.

References:
Herman, Elie. Pilates for Dummies, Chapter 16. Wiley Publishing. Hoboken, New Jersey, 2002.
Lessen, Doris. PMA Guidelines for Pilates Certification Exam Study Guide. Pilates Method Alliance, 2005.

See the Man Himself in Action!!!!!

2010-01-16T17:57:00.000-08:00

Joseph Hubertus Pilates died in 1967 but fortunately video clips and numerous photographs of him can be find. Watch and be amazed:

Brief clip of Joe with Romana Kryanowska, one of his favorite students, who later took over his New York studio after his death. She began studying with "Uncle Joe" in 1941, teaching in 1944 and still teaches and certifies instructors in New York City.

At the age of 52, in the great outdoors, showing the movement that comprises "Contrology", performing the mat exercises in the Catskills (without a mat) and standing exercises. Check out his strength, control and precision-wow!

At the age of 56, in his New York City apartment with his wife Clara, showing what can be done with his marvelous invention, the Wunda chair. This piece of equipment was designed for the urban dweller who had little space. An entire workout can be performed on the chair, with various levels of resistance. Gratz Industries and Peak Pilates make a Wunda chair that can be used as an actual chair, as the original was.

Mat Vs. Reformer

2010-01-12T15:20:00.000-08:00

With its promise of core strength, flexibility and lean muscle tone, Pilates is attracting more and more attention these days as it spreads from its high visibility base in the worlds of Entertainment/Pro Sports/Dance to your average mom in the street. Still, many newbies wonder if they should be rolling out a "mat" to do their initial Pilates work, or strapping in to a "Reformer" (That vaguely "hospital-ish" looking contraption developed by Joseph Pilates -which my husband used to say reminded him of a VERY glorified rowing machine).

Working against resistance is the "core" of the 500+ classical Pilates exercises, which are designed to train the body’s “powerhouse” — abdomen, lower back, hips and buttocks. This can be accomplished in Pilates using either a mat, where your own body weight creates the resistance (resistance bands are also used here), or a reformer, where pulleys and springs create resistance. Many Pilates experts recommend mat classes as the best bet for beginners where the student learns how to properly control muscles during exercises. Joe's "oldest living disciple", Romana Kryanowska weighs in on the debate:"The apparatus are good, but mat work is everything. If you can do the matwork perfectly, you don't need the apparatus."(Briley, John). Also, mat classes are usually much easier to find and less expensive than reformer sessions (which typically require a $3000 buy-in for a single reformer and/ or lessons for $60-$150 an hour at a studio). While mat work may not seem as glamorous initially, it is also challenging and many students see results — improved strength, posture, agility and flexibility, as well as toned muscles — within a few months from once-a-week Pilates mat sessions.

Average students typically add reformer work after three months of once-a-week mat classes when they are ready to "supercharge" their workout. The advantages of working on the Reformer include more rapid results, creating long, lean muscles by working with the resistance provided by the springs and being able to target certain muscle groups more effectively. Also, you can add a cardio component with the jumpboard (a board attached to the machine to push off against and jump laying down on the machine.) Lastly, the Reformer is FUN!!! Studio Pilates With Jamie, of course, offers both options to students.

Briley, John. "Oldest Living Disciple of Joseph Pilates Tells All." The Washington Post. March 11, 2003

What is pilates? What are the important concepts?

2010-01-10T13:15:00.000-08:00

Pilates is a conditioning system created by Joseph Hubertus Pilates, born outside of Dusseldorf Germany, December 8, 1880. As a child, Joe suffered from ashtma, rickets and numerous other ailements. To overcome his infirmities, he studied gymnastics, yoga, boxing, swimming and other sports. He boxed and performed gymanstics professionally and found himself in England during the outbreak of WWI. As a German national, he was interned on the Isle of Man and worked in a hospital.

He developed a system of conditioning to assist those in hospital beds, which is why his equipment uses springs as a form of resistance. After the war, he returned to Germany but later decided to leave his home land due to changing politics or due to an opportunity to advance his boxing career.* In 1926, he journeyed aboard the Westphalia (a ship!) to the US and met his partner, Clara. After arriving in New York City, he worked in a gymnasium for boxers, in a building with dance studios used by prominent performers and choreographers of the day (Lessen, p. 15-16).

Pilates is amazing because much of the work is supine (laying down on the back) and can be performed with various injuries and conditions. I came to pilates having injured my knees from modern dance and was able to return to movement because of pilates, in spite of being told by a surgeon that I could not dance again.

The salient principles of pilates are: concentration, breathing, flowing movement, control, centering and precision (Friedman and Eisen, p.5). Concentration means using the mind to control the body, applying corrections regarding alignment and form. If one does not engage the mind, then the body will accomplish nothing. Pilates is NOT the same as going to the gym performing mindless repetition of exercises with no attention to form; it IS moving consciously from the center of the body outward. The breath makes pilates PILATES; not only does it transform the movement into a rhythmic, graceful dance, but also, it connects the mind with the body. Further, performing the movement with fluidity and control helps create the long, lean musculature that pilates is known for. Centering means that all the movement starts in the center of the body and radiates outward to the extremities. Finally, performing with precision ignites the movement with energy and excitement.
Pilates can transform your physique, your mind and your life!

Friedman, Philip and Eisen, Gail. The Pilates Method of Physical and Mental Conditioning. Penguim Group. New York, New York, 1980.

Lessen, Doris, editor. The PMA Pilates Certification Exam Study Guide. Pilates Method Alliance, Inc. 2005.

*Much of the information regarding Joe's early life has not been conclusively verified by scholars.>