The Yogi guide to Pilates

You are only as young as your spine is flexible.  ~ Joseph Pilates

I attended a great Pilates conference in Miami with my friend Emily last month.  We spent two whole days learning and doing Pilates.  We met one of the "Founding Fathers" of Pilates, Mary Bowen.  She is 86 years old and is moving like she is still in her 40's - seriously!  She worked personally with Joseph Pilates back in the day and her stories and expertise were wonderful.

My first experience with Pilates was on the mat.  I took a mat class and thought it was just a boring ab class.  I was also about 20 years old and completely clueless.  Working out to me at that time of my life involved high energy cardio will a little old school ab crunches.  So when I attended the Pilates mat class I thought - this is boring and geez my neck hurts.  Well, guess what?  I was doing it wrong!

I always tell folks interested in Pilates that the mat exercises are some of the most challenging and that using the equipment first is the best way to really "feel" the exercises.  I also suggest that a few private lessons are essential to really understanding the Pilates method.  

I say "method" for Joseph Pilates truly was cutting edge for his time.  He believed that you were only as strong as your core.  If the deeper muscles in the center of your body were weak than you were setting yourself up for many physical problems.

Joe once claimed. “I’m fifty years ahead of my time."

Well, he was right and certainly a little arrogant as well! I suppose he had a right to be somewhat arrogant for he worked his whole life to educate and promote his wellness method. 

Joseph Pilates was born in Monchengladbach Germany in 1883. As a child, Joe had asthma and other ailments. He turned to exercise and athletics to battle these ailments and was always studying various exercise regimens to expand his knowledge base. He became enamored by the classical Greek ideal of a man balanced in body, mind, and spirit, and he began to develop his own exercise system based on this concept. 

Growing into adulthood, Joe was no longer the sickly child he had once been as he became an avid skier, diver, gymnast, and boxer.  Those who have practiced Pilates will understand how many of his exercises mimic certain movements from these athletic activities.

In 1912 Joe went to England, where he worked as a self-defense instructor for detectives at Scotland Yard. At the outbreak of World War I, Joe was interned as an “enemy alien” with other German nationals. During his internment, Joe refined his ideas and trained other internees in his system of exercise.

After his release, Joe returned to Germany. His exercise method gained favor in the dance community, primarily through Rudolf von Laban, who created the form of dance notation most widely used today. When German officials asked Joe to teach his fitness system to the army, he decided to leave Germany for good.

In 1926, Joe emigrated to the United States. During the voyage he met Clara Zeuner, whom he later married.  Joe and Clara opened a fitness studio in New York and by the early 1960s, Joe and Clara were training many clients including New York ballet dancers.

Joseph Pilates died in 1967 and left no rights to his method.  For over 20 years there was a legal battle between some of his protégé on who could say they owned the rights to the Pilates method.  In the end the courts ruled that no one owned the rights to his methods and so anyone could say they were teaching Pilates.

By the 1990's the Pilates business boomed once people were allowed to teach the method without legal ramifications.  Different schools were developed and today you will find that certain styles have evolved but in the end the exercises remain the same.  Pilates is not only featured in fitness facilities all over the world, but has become a crucial training adjunct to elite athletes all over the world.  Pilates is also a great way to help those injured or post surgery to regain strength and flexibility.

A friend recently asked me what was the difference between yoga and Pilates.  I would say that there are many more similarities between these two modalities but a few slight nuances that make them different.  Here are a few contrasts:

Yoga concentrates mostly on increasing strength and flexibility of the spine and limbs; Pilates focuses on building abdominal strength first, and then symmetrical musculature as well as overall flexibility. 

In Pilates, every movement emanates from the center/core and extending through the rest of the body parts.  In yoga, it is the concentration on the breath, first, then focusing on deepening a pose.  In yoga, the primary goal (aside from proper alignment in the poses), is to stay connected to the breath; in Pilates, the first order of business is the precision of movement, and then, the coordination of that movement with the breath.

I truly believe that both yoga and Pilates complement each other and are excellent for everyone.  Both are highly adaptable for any level and ability which is excellent for someone new as well as someone more advanced.

Joe says it best when trying to convince people to practice Pilates:

"In 10 sessions you'll feel the difference, in 20 you'll see the difference, and in 30 you'll have a new body."

Enough said.

So my suggestion is that if you have only been on the yoga train I think it time to jump on the Pilates wagon as well.  Your body, mind and spirit will thank you.

Stay well my dear friends!

The light in me honors the light in you,

Namaste

This crazy little thing called life

When you arise in the morning, think of what a precious privilege it is to be alive--to breathe, to think, to enjoy, to love." ~ Marcus Aurelius

As I sit here this Memorial Day weekend writing this blog I keep thinking, "Is it really Memorial Day weekend?"  Where has the time gone?  The girls only have a few more days of school left, our summer vacation trip is set and I am already thinking about back-to-school even before the school year ends. Ah!!!  I feel that my life these days is completely ruled by the calendar. 

Maybe I feel this anxiousness for we just came off of a great weekend away where we were not ruled at all by calendars, phones or anyone else.  We had complete freedom from any sort of schedule.  It was fantastic.

As much as I try my hardest to live in the moment, be that true yogi I long to be, I have to be honest - it just does not happen all the time. Some days I feel like I am just running through the motions of that day to advance onto the next day.  Most days my own personal yoga practice involves a few yoga stretches before bedtime and a few minutes of deep breathing before I hit the hay. 

As I reflect upon this holiday weekend it brings me back to memories of my dad.  He always enjoyed

long weekends like this one.  I'm sure my father was thankful for the union job he had that always guaranteed him these days off from work.  We would always have some kind of cookout - come rain or shine.  I can remember quite a few cold and rainy Memorial Days in Minnesota but that never stopped us from firing up the grill and kicking off summertime.  It was the beginning of summer and in some sense freedom from the hustle and bustle of the school year. 

Whenever I think about someone who truly lived and loved in the moment it is always my dad.  I know my dad worried about things, specifically money and his kids, but he also had this deep faith that things would work out somehow.  I also think that he knew that you could plan as much as you liked but more than likely things could and would turn out differently.  Talk about true mastering of impermanence. 

This weekend I remember my dad and all his simple and sweet qualities. His joy for that first cup of coffee in the morning.  Watching his kids and grand kids grow to respectable and loving people.  The joy of gathering family and friends together, eating good food, and maybe enjoying the first swim in the pool of the season.  Simply being grateful for the abundance that we are all given if we just open our eyes and let the joy into our hearts.

Such a simple idea and yet a large task for an over-scheduled and stressed life that we tend to get tangled up in these days.  My hope for myself and for everyone this summer is to enjoy what is, forget about what was and table what might be for a while.

Have a blessed and memorable Memorial Day.  Enjoy these lazy and less crazy days of summer.

The light in me honors the light in you,

Namaste

Turning your world upside down - literally!

If you change the way you look at things, the things you look at change. ~ Wayne Dyer

I have been practicing and teaching yoga for over 16 years.  My foundation and love will always be for vinyasa but that does not mean that I have not tried other types of yoga.  I have ventured into the hot yoga class and thought, "Why is it so hot in here?" I have relaxed in restorative classes and finally I have turned myself upside down in the yoga swing and found my "home."  Of all the specialized yoga classes I have to say that aerial yoga is my "it" class.

I came across aerial yoga about three years ago when my friend Emily open her pilates and yoga studio in Clearwater.  I came on as a pilates and traditional yoga teacher but then Emily heard about aerial yoga and said, "Do you want to take this training and certification?"  I did not have a clue what this was going to be but I tend to be a woman willing to think well outside the box so I jumped in feet or should I say "swing" first!

Emily and Espi playing around in the swing

At my first aerial yoga class I was so nervous.  Feelings like trust and anxiousness came out of me.  I tend to think I am a very confident person but the swing was intimidating and scary.  I was used to doing some crazy poses on solid ground but to do them suspended in the air - no way!  After my first class I was completely nauseous.  The class was even a more gentle one and I thought, "I will not be able to do this let alone teach this to other people!"

Luckily our trainer was so supportive.  She reassured me that how I felt both physically and emotionally were totally normal.  I sat down after class, had some water and a little food and within a few minutes I was feeling better.  I was still nervous to come back the next day for another day of training.  I had a lot of self doubt but the tough Scandinavian in me said, "You can do this Espi."  So I returned to training for the next few days and with time and practice I built self confidence in both my body and mind.  Aerial yoga taught me that I can do so much more than I ever I thought I could.  It made my body and mind feel so free and open.

Still not convinced?  Just read some of the benefits from doing aerial yoga below:

1.  This is a total body workout: Due to the nature of many of the movements, almost all the body parts are forced to move and stretch. Muscles are toned and redefined, and joints are regenerated and strengthened due to these movements.

2.  Improves flexibility: Aerial yoga helps you to move more freely, with less effort, by counteracting gravity. Suspension in the air releases tension on the bones and muscles, increasing flexibility and deepening your practice. Suspended yoga strengthens core muscles and increases spinal and shoulder flexibility.

3.  Heals back problems: It gives you the chance to hang freely, allowing your spine to lengthen. With less strain on your back while doing the exercises, it eases tension in the spinal cord and hip joint, helping you feel better.

4.  Increases strength: Aerial yoga improves strength and flexibility, which carries over into other daily activities. Increase in both core and upper body strength will be gained just after a few classes.

5.  Puts you in a great mood: Another key benefit of doing aerial yoga is that it gets your adrenaline going while going against gravity. It also releases “happy” hormones like serotonin, endorphins, oxytocin, dopamine, which boost your mood and help you feel more energetic.

6.  Improves balance: While going against gravity can be exciting, aerial yoga also helps with balance and stability in daily activities. Balance is a key component in daily activities, and aerial yoga helps maintain a good balance both inside and out.

7.  Aids digestion: The different types of stretches and movements help improve the digestive system, thus helping in healing various digestion-related issues, including constipation and indigestion.

8.   Old age and heart disease: Aerial yoga improves the circulation of blood, thus combating aging and its symptoms. Aerial yoga also helps detoxify the circulatory and lymphatic systems, which lowers the onset of various cardiovascular issues.

9.  Improves memory: Aerial yoga fortifies your neural connections, thereby, rendering better memory power. In a way, practicing aerial yoga can make you smarter

10.  It is simply fun! This class lets you be free, swing like a monkey and just let loose.

It feels as magnificent as it looks!

There are a few contraindications to note about aerial yoga.  Due to the nature of the class, with its flips and inversions, aerial yoga is not recommended for women who are pregnant. Also, if you have recently had eye surgery or suffer from vertigo, it is recommended that you consult your doctor before giving the class a try.

But when it comes to your fitness level, there are no restrictions for aerial yoga.  All levels will be challenged and encouraged.  Even if you have never taken a yoga class in your life, you will be amazed at how much you can do. Age does not matter either, I have kids from age nine to 75 hang in a swing and love it.

Some tips for your first class:

Wear long shorts, capris, or long pants and a shirt with at least small sleeves.  Avoid wearing jewelry that may snag on the silk material and perfume or lotion that may scent it. For the ladies on the first day or two of menstruation, you may need to modify your practice. Avoid coming with a full or empty stomach, have a little something with ample time to digest. Come with an open mind and have fun!

As you can see and read aerial yoga has a lot to offer both for physical and mental health.  If you want to learn more or have questions feel free to ask.  Come and join us for a class - seize the swing!

I once read that you should try something new every day - maybe aerial yoga is your something new today!

As always, the light in me honors the light in you,

Namaste

Espi