Come, let's start practicing Pilates

Come, let's start practicing Pilates

Pilates excersize fundamentals (for beginners) - commonly used as a warming up.

Necessary tools = mattress and your own body
1. Starting Position - Constructive Rest - Neutral Spine


Movement:
* Lie on a mat, place your arms at your sides. Knees bent and feet parallel to each other, kai hip-width apart. * Inhale * Dispose of breath and use abdominal muscles to menakan spine to the floor. * Inhale and release. * Dispose of breath and pull the spine upward, forming a small bow at the back. * Inhale, and release

2. Head Nod


Movement:
* Inhale to 'lengthen' the spine, and push your chin toward your chest. The position of the head remains on the floor. * Dispose of breath, and return to neutral position. * Pull nafasdan push the head back slightly. * Dispose of breath and return to neutral position.
3. Over Arms


Grakan:
From the start position (no. 1), take a deep breath and move the fingertips toward the ceiling. Waste of breath, and move the arm toward the floor breathing, and move your hands up again. Waste of breath, and release the arm back to the floor.
Tips: Hold your abs. Arm movements do not affect the alignment of your ribs.
4. Angel Arms

Movement: From the start position, breathing, and kepakkan your arms on the floor (see picture, if you do this in the sand, kira2 images like that that will be formed)
Waste of breath, and return the arms beside the body
Tips: Hold abs. Hold the rib below. Shoulders do not come to move along the arm and position your shoulders away from ears.
5. Knee Folds


Movement: From the start position, breathing, and feel you use abdominal muscles to lift one leg off the floor, making a crease at the hip.
Waste of breath, and return the foot to the floor. Make sure if you use your abdominal, thigh muscles instead.
Tip: Hip remains in its original position, do not come up. Coccyx attached to the mattress.
6. Pelvic Curl


7. Swan Prep

vincmeistersss not have a reputation Pilates Lesson 1: Flat Abs Series
1. Do Warming Up
2. The Hundred


1) Lie on floor with knees bent and your shins parallel to the floor. Put your hands behind your knee. The soles of your feet flat.
Inhale
2) Remove the breath: Bow your head, bring your chin toward your chest and roll your spine (as if to do the crunch). Make sure your shoulders straight.
Hold and inhale.
3) Dispose of breath: At the same time, activate your abdominal muscles and straighten your legs toward the wall in front of you. Straighten your arm forward, in a position slightly above the floor. The lower your legs toward the floor, the better and make sure the bottom of the spine still attached to the floor.
4) Take a breath and throw short of breath as much as 5 times alternately, while your hands are moved up and down like he was pumping. Make sure the shoulders stay relaxed.

5) To finish: Bend your knees back to chest and lay the back of the spine to the floor comfortably. Take a deep breath and waste of breath a few times.
Tip: If you are new beginner and have trouble doing this exercise, you can do with the knee still bent.
3. The Roll Up


1) Lie on the floor, lift your arms above your head, your rib cage down.
2) Inhale: Make sure your shoulders flat on the floor, lift your arms up, nod your chin and start is "roll" your upper body forward.
3) Dispose of breath: Continue to roll your body, abs tap, and move the hand to the tip of your fingers touching the tip of the foot.
4) Inhale: Press the deeper abs, upper body and return you back to the floor.
5) Remove the breath: back in position 1)
Tip: do these movements with the movements flowing and flexible for maximum results. Do 5-10 times.
3. Single Straight Leg Stretch

1) Lie on the floor and stretch your legs toward the ceiling, stick your foot and heel.
2) bend your body up (as do the crunch), pull your abdominal muscles inward.
3) Hold the left leg, and lower your right leg toward the floor in a straight position. The more your lower legs parallel to the floor, the weight of your abdominal muscles working.

4) Inhale, pulling your left leg into as much as 2 times, while enlarging the power of the stretch in your right foot.
Do the same movement with the opposite leg.
5) Dispose of breath and breathing alternately.
Do as much as 60-10 times
Tip: in this exercise, note that if your feet 'flat' to the abdominal muscle impact will be greater than if your feet 'point'
To proceed to the next exercise, do stretching first so that your spine is not injured. A good choice is the swan movements (basic movement no 7)
6) Criss Cross


1. lying on the floor.
2. Place your hands under the head, elbows open wide.
3. Pelvis in a neutral position, bend your chin, and lift your shoulders off the mat.
Inhale
4. Waste of breath: Extend your left leg, kira2 membantuk 45 degree angle with the floor. Make sure the elbow and the chest remained open, while the swivel your torso so that your left foot touches your right knee.

5. Inhale: Bend your knees, return to the middle position of the body.
6. Waste of breath: Do the opposite, turn your body so your right foot touches the left lutu ..
Perform 60-10 reps times.
Tip: Make sure your body remains stable, neutral pelvis as you rotate the spine andaYou must keep a stable, neutral pelvis as you rotate the spine. Do it like a flowing movement.
7. Double Straight Leg Lowers


1) Lie on the floor, legs straight up toward the ceiling. Place your hands under the head, shoulders, chest and elbows wide open.
2) Inhale Waste of breath: Pull into your abdominal muscles. Meanwhile, lower back pressed to the floor, while Roll over your torso upward, away from the floor.
3) Inhale: the number 2 position, lower your legs (while thinking that you are being pulled to be more elongated). The lower and parallel to the floor the greater the pressure will feel your abdominal muscles. Make sure the shoulders, head and neck remain relaxed and keep your back against the floor.
4) Remove the breath: Pull the abdominal muscles getting into, while you lift your legs back up.

Lesson 2: Side Kick Series (Thigh, Hips, Abdominals)
1. Perform warm-up
2. Preparation: Position your body as shown below, make sure your body is stable, focus your strength in the stomach, lift your legs a bit, take a deep breath and wasting breath several times.

3. Side Kick Front: Swing your legs forward slowly (once again, focus your strength in the abdomen, and your body is stable / not wobble). Lift your legs up to approximately 90-degree angle and do small kicks.

Return the leg to its original position, pull the leg slightly as if his muscles lengthen. Perform 50-10 reps times.
4. Side Kick Up / Down
* At its number one position (2), recheck the position of your body. Shoulder stick parallel to the floor. Shoulders and hips in alignment with the knee. breathing and wasting breath several times, focus your strength in abdominal muscles.
* Lift the leg slowly toward the ceiling, as if the muscles lengthen your legs. Hold briefly, and lower back into position. Perform 50-10 reps times.

5. Side Leg Lifts

Inhale: While long, your spine.
Waste of breath: Use the abdominal muscles to lift both legs just above the floor. Focus supaka the inside of the foot remain flat, ranging from sit to heel bone
Inhale: Return the leg to its original position on the floor. Use the controls.
Perform 50-10 reps
6. Inner Thigh Lift

Inhale: lower leg straight, use the thigh muscles to lift it slightly above the floor.
Waste of breath: With control, return the leg to the starting position.
Perform 50-10 reps

Video below can help pilates exercises that concentrated on the thighs and legs

- Pilates, for Strength, Flexibility and Yummy Body -

- Pilates, for Strength, Flexibility and Yummy Body -

What Is Pilates

Pilates is a form of exercise, developed by Joseph Pilates, which emphasizes the balanced development of the body through core strength, flexibility, and awareness in order to support efficient, graceful movement.

Core strength is the foundation of Pilates exercise. The core muscles are the deep, internal muscles of the abdomen and back. When the core muscles are strong and doing their job, as they are trained to do in Pilates, they work in tandem with the more superficial muscles of the trunk to support the spine and movement.

As you develop your core strength you develop stability throughout your entire torso. This is one of the ways Pilates helps people overcome back pain. As the trunk is properly stabilized, pressure on the back is relieved and the body is able to move freely and efficiently.

Six Pilates Principle

1. Centering: Physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from center.

2. Concentration: If one brings full attention to the exercise and does it with full commitment, maximum value will be obtained from each movement.

3. Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own devices.

4. Precision: In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body.

5. Breath: Joseph Pilates emphasized using a very full breath in his exercises. He advocated thinking of the lungs as a bellows -- using them strongly to pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise.

6. Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Pilates equipment, like the reformer, are very good mirrors of one's flow and concentration as they tend to bang around and suddenly become quite "machine-like" if one loses ones control and flow.

Will Pilates Help Me Lose Weight?

Speaking from personal experience and observation over the course of many years, I can say with some certainty that anyone who commits to Pilates workouts will create a trimmer appearance, and most will lose significant weight.

Pilates is famous for creating long, lean, fit bodies. There are many ways that doing Pilates supports weight loss and a trimmer appearance:

* Exercise burns calories. How many calories you burn depends on your body type and your level of exertion.

* Creating lean muscle mass, as Pilates does, is one of the best ways to increase your calorie-burning potential.

* Pilates tones and shapes the body.

* One of the best ways to look and feel thinner is to have beautiful posture. Pilates creates a leaner look by emphasizing both length and good alignment.


* Pilates promotes deep and efficient respiration, which is essential for calorie burning and tissue regeneration.


* Engaging in an exercise program, like Pilates, promotes self-esteem and heightened lifestyle consciousness. Both are associated with weight loss.


Pilates is an enlivening workout that can help sustain energy levels throughout your day. However, it is not usually done as aerobic exercise. Therefore, some people enjoy combining Pilates with aerobic/cardio exercise in order to maximize their weight loss.


Some good choices for aerobic cross training with Pilates include:

* Swimming
* Walking
* Cycling
* Running/Jogging 

Yoga for Health.

Yoga for Health.

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a simpel understanding about the word Yoga,

What is Yoga ?

The word Yoga has its root in the Sanskrit word “yuj” which means to merge, join or unite. Yoga is the union of soul with the eternal truth, a state of unalloyed ( murni ) bliss ( kebahagian ), arising from conquest of dualities.

In Philosophical terms, the union of the individual self “jivatma” with the universal self “paramata” is Yoga. The result is a pure and perfect state of consciousness in which the “I” simply does no exist. Prior to this is the union of the body with the mind with the self. Yoga is thus a dynamic internal experiment which intergrates the body, the senses, the mind, and the intelligence, with the self.

Yoga is not simply an exercise in stretching. It is philosophy of life that teaches the individual how to achieve a calm mind, which in turn helps to channel energy through out the body.

It has a therapeutic effect. Acts as a relaxing bath, counterbalancing frantic lifestyles by quieting the mind.

Teaches to develop a greater awareness of both our physical and psychological states, which in turn increases our ability to cope with everyday stresses and situations, enabling us to step back and assess our reactions and coping mechanism .

Yoga is a complete science of humanness, dealing with all aspects of man from the physical to the psychological, intellectual and emotions. Practiced with dedication, yoga has the ability to draw our positive qualities and to lessen defects. With its knowledge of anatomy, physiology, consciousness, yoga is a science that is able to integrate the body, mind, breath, and awareness, understanding the genuine needs of each person and dealing with every aspect of health and well being from the peripheral to the core.

so end of the words

Iyengar Yoga Method.

Iyengar Yoga Method.

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Basic FAQs about Iyengar Yoga ( Method ).

What is defined as Iyengar yoga ? What are the distinguishing qualities of Iyengar Yoga ? What would you say to someone who asks you to explain what is it ?

In Iyengar Yoga, asanas are thought based on a triad of :
• Precision.
• Timing.
• Sequencing.

Precision, timing and sequencing are not a rigid set of rule. Each of the three depends on various factors like age, time of the day, mental state. Scheduale, environtmental, condition, etc.

Precision

When an asana is done correctly, the body movements are smooth, there is lightness in the body and freedom in the mind “ When each cell exists in clarity, it is precision. Precision is an entry point to the deeper layers of the body.

Timing

Guruji emphasizes the aspects of maintaining an asana to built it up, develop and surface the effects and reaps its benefits.
As the endurance, power and the confidence grows the timing should be
increased

Timing is important from the point of view of creating and developing a circulation in the body which is pecullar to that asana.
Timing is not mere calculation of seconds and minutes one remain in an asana. It is a “time requisition” made by asana for its evolutions when one matures in sadhanan.
“When each cell is sensitive to being in the present, it is timing”

Sequencing

Sequencing is important for getting collective and cumulative benefits of asanas. In a sequence, one asana is not done after the other but a set of asanas follow a set of asanas.
There is no standard sequence.

Guruji’s module of sequencing can be compared to Indian classical music. There are basic known as “Vadi-Samvadi” and ascending-descending patterens known as “aroha-avaroha” .

Internal ambiance created by the earlier set of asanas should not be disturbed, but enhanced by the following set of asanas. At the end of the sequence, a state of quietude ( ketenangan, kesunyian, keheningan ) and equanimity ( ketenangan hati )is expected to be created.
“When each cell can flow harmoniously into the next moment, it is sequencing.”

Iyengar discovery of the intricacies ( liku2, kerumitan ) of each asanas took him beyond the body’s muscular and skeletal systems. He used his own body as a laboratory to discover the effects of each asanas on the internal and nervous system. From his studies, he systemized over 200 classical yoga asanas and 14 different types of pranayama with many variations. This detailed program enables the beginners to progress safely from basic to more advanced asanas as they gain flexibility and strength.

Salutation to Lord Patanjali who give us Yoga and our Guru-ji Sri B.K.S Iyengar, who teaches us His method of Iyengar Yoga.

Namaste.