Tips For Beginners

This page is especially for my class students and private clients after many requests about what exercises to do at home.

Feedback is always welcome as I want to improve my teaching skills and ensure that people achieve the best from their classes.

My take on Pilates is that it should be:

1. Enjoyable
2. Beneficial
3. Relaxing
4. Effective
5. Motivational

You have all been motivated enough to attend classes which is the first step, you have made a commitment and then it is a case of keeping up that commitment. You will be only too happy to be consistent about attending classes if you see the difference it makes to your body, your well being and your shape and posture. I’m sure that some of you have noticed a difference already. I certainly have noticed the difference in you, in all of my beginner’s classes I have noticed a change in how students carry themselves and how their concentration is developing after a matter of just a few sessions.

Well, if Pilates is going to be really effective and improve your posture and your shape you need to bring it into everyday life. It is easy to do this as you get to know the technique better. If you can spend 10 – 30 minutes a day on yourself then you will notice significant changes much more quickly.

I intend to put the exercises here on the website on a regular basis as we progress in the classes, so think of these instructions as homework – make the commitment to it.

So let’s start with the basics; Relaxation and neutral spine and pelvis. 10 minutes is all it takes.

Relaxation Position

The aim of this position is to prepare the body and mind for exercise.

• You should lie on your mat and if necessary place a small flat cushion under your head. The idea is to keep the back of the neck lengthened and released and also to maintain the natural curves in the cervical spine.
• Have your knees bent and place your feet in line with your hips. To be aware of the positioning bring your feet together separate the heels and then place the toes in line with the rest of the foot so they are in a parallel position.
• Place your hands on your abdomen
  
  1. Allow your body to widen and lengthen
  2. Notice which parts of your body are in contact with the floor, feel heavy in those areas and very supported.
  3. Notice which areas are the main ones where your body weight is most supported – the sacrum (the bottom of your spine) the back of your ribcage and your head.
  4. Allow any tension to release and feel as though you are melting into the floor.
  5. Release your thighs, hips, jaw and face.
  6. Spend some time focussing on this and allowing your body to adapt and the spine to release.
• Now find your neutral pelvis as you have been taught in class.
• Place your arms down by your sides and lengthen the fingertips away, keep the elbows soft
• Imagine you have a compass on your abdomen; the navel is north, the pubic bone south, your hip bones are west and east on either side.
• We move through two incorrect positions to find the right one.
  
  1. Tilt your pelvis upwards towards the north, the lower back will lengthen, your waist will press into the floor.
  2. Now tilt the opposite way - a southern tilt, the lower back is now arched, be careful your back is vulnerable in this position. Take extra care if you have had any lower back problems. (Remember these are small movements to increase your awareness of where your neutral pelvis and spine are.)
  3. Come back to your starting position, you should now be aware of having north, south and your two hip bones west and east on a level plane. You should be able to balance a cup of tea on your abdomen without it spilling.
  4. The focus of your eyes should be up. The neck is lengthened.

You should feel comfortable in this position and not rigid. The curves of every individual spine are different and certain shapes may affect your neutral positioning.

Practice this regularly to start with and as everyone is always asking about the breathing, just remember; we breathe in to prepare and out to move and in again to recover but please don’t get hung up on the breathing. Remember we want you to be relaxed so that you are able to focus. All of the technique will come together in time. I will be putting more on here about the breathing soon.

I hope to update this page every 1-2 weeks, so watch this space!

Any Questions?

Please email me and let me know any comments or questions you have about your Pilates