By Heather Holtschlag

• August 22, 2011

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Rarely can you go anywhere these days and not hear the words yoga or pilates. It seems that everyone is doing one or the other, and though both are good for your health, what are the differences and similarities between the two, and how do you choose which one is right for you?

“The mind/body components of practicing yoga and pilates together are exponentially healthy and invigorating and can truly enhance the lifestyle of all who participate,” said Colleen Dachille, owner of The Pilates Body. “Each practice compliments the other; both are highly therapeutic and appropriate for almost anyone.”

There are many profound differences between the two practices, as well.

Yoga dates back thousands of years to Tibetan Monks and was first developed as a spiritual and philosophical nurturing of one’s self, according to Dachille. The basis of yoga is the joining or integrating of all aspects of the individual—body with mind and mind with soul—to achieve a happy, balanced and useful life.

“The foundation of yoga is moving energy through the body, referred to as Chi,” Dachille explained. “The more freely the energy flows, the healthier and more energetic someone feels. Yoga is primarily comprised of outward based movements of stretching from the center and working outward from there.”

There are many different kinds of yoga, according to Women’s Health magazine. They include:

• Anusara, which is best for individuals who are new to yoga. This
  type of yoga is best for mood enhancement and learning proper alignment to aid in injury prevention.
• Hatha yoga can be practiced by just about anyone and is especially beneficial for relieving stress and calming down.
• Power yoga uses isometric movements that engage every muscle in the body, resulting in more calories burned and an increase in metabolism.
• Prenatal yoga is for pregnant women who want to engage in a safe exercise program during pregnancy. Prenatal yoga is best for speeding up labor and relieving pregnancy aches and swelling.

“We focus primarily on Vinyasa Yoga at The Pilates Body in both heated and non-heated classes,” Dachille said. “Vinyasa is based on vigorous flowing movement, and when it is practiced during a heated class, the room’s temperature is set to about 95 degrees with 60 percent humidity. Warming the body and muscles promotes increased flexibility and perfuse sweating, which can be detoxifying.”

There are several benefits of yoga, Dachille explained. These include strengthening, toning, increased flexibility, increased balance and decreased stress. “As with any type of exercise, though, you should discuss yoga with your physician before starting if you have a medical condition such as heart disease, high blood pressure, diabetes, orthopaedic problems or any other condition that could be worsened by yoga,” she said.

Pilates, first and foremost, is a physical fitness based exercise program developed during World War I by Joseph Pilates to treat and rehabilitate soldiers in German military camps, according to Dachille. It later became popular in New York City when dancers began practicing pilates to stay fit and limber.

“The focus of pilates movement is the stabilization of the core, or center of the body,” Dachille explained. “From the core center, each pilates exercise engages the area of the deep abdominal muscles, pelvic and shoulder girdles, and the muscles surrounding the spine. Unlike yoga, the focus of each move is inward based and ‘controlled.’”

Dachille explained that pilates is known for creating long and lean muscles, improving posture, and correcting imbalances in muscle use and development. It can also protect the body from future injury and instability issues common to athletes.

Think of a golfer, tennis player, or runner, who repeatedly overworks the same set of muscles, often leading  to injuries and pain during and after participating in that sport.

Pilates is an extremely healthy and vigorous symmetrical exercise system for ALL muscle groups that benefits an athlete’s game in the following ways:

• Increases range of motion, giving the athlete a better swing, hit, stance, etc.
• Increases flexibility and stability in the muscles and joints of the lower body which is important for quick lunges, running and side to side movements
• By training the intrinsic musculature, especially in the core and around the spine, the athlete has more control over their body, better preparing them for quick twists, turns, hits and falls, thus helping to prevent injury
• Pilates can help detect and correct muscular imbalances which are common in athletes due to favoring and overusing a specific area of the body repeatedly

Pilates is much safer than weight training and harsh impact exercise routines and is often used for the rehabilitation of injury, muscle weakness and chronic pain, according to Dachille.

“Pilates is very safe for almost everyone, from the young to the elderly, the fit to the most out of shape person,” Dachille said. “Because each and every movement in pilates is focused, precise and controlled, there are rarely any injuries or problems that occur from its practice. Often, people begin a pilates program as a result of an injury from another sport, impactful exercise routines like jogging, or chronic pain. However, people should NOT begin pilates while they are in the acute phase of an injury.”

The movements in pilates can easily be modified, or adapted, to meet the restrictions of each participant.

Qualified instructors are thoroughly trained to use these modifications as part of their certification process.

Article Taken from: http://peters.patch.com/articles/yoga-vs-pilates-whats-the-difference-4

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Pilates Improves Balance and Awareness of Your Body

 Pilates is a way to create a balance in the body. It is training of a “good mood”. It affects how the body looks, how it feels and how it works. Exercise without stress and passion carried out in the sounds of quiet music put us in a good mood and enhance the appearance of our body. Slim silhouette, flat stomach, feeling good, better awareness of one’s body – this all gives you Pilates.

Wondering why Pilates is so good for everyone, regardless of age or health status? The answer is simple. The main advantage of Pilates exercises is effectiveness.

This is training of the entire body composed of more than 400 exercises inspired by yoga, ballet and gym activities. Their essence is stretching, tense and muscle relaxation. The system is aimed at improving flexibility, strength, balance and awareness of your body.

Pilates method is unusual since it brings not only physical but also psychological benefits. It improves the appearance of the whole body shape, but also contributes positively to our mood. Eliminates the pain in the spine and joints, and teaches proper breathing habits.

This technique is suitable for everyone, regardless of age or state of advancement.

Pilates is a completely safe way to exercise, but in special cases, certain individuals should consult a physician before beginning exercises. In particular, they include:
o Pregnant

o People aged above 40

o People with cardiovascular disease

o People with diseases and disorders of the bone and muscle

o Persons who do not take very long physical exercise

o People who are overweight and obese

Slim silhouette, flat stomach, feeling good, better awareness of your body – this all gives you Pilates. In addition to regular exercise and a sensible diet, however, you have to comply with one, the most important condition – care about the quality of training.

Otherwise, you could perform thousands of iterations, but until they are executed properly, they can bring more harm than good.

During the training you should therefore pay great attention to the proper way of doing exercises and maintain maximum focus.

Pilates consists of a series of slow exercises, in which very important is to control abdominal muscles and correct breathing. Concentration, focus on ourselves, fluid movements and accuracy are the basic principles of this technique. Adherence to these principles will ensure the safety of exercises and quickly bring the desired results.

Article Source: http://EzineArticles.com/?expert=Margaret_Isabelle

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Diaphragm

One of the many breakthroughs of an evolved Pilates Method is the capacity of the lungs to expand into the posterior and lateral rib cage-and also anteriorly. With inhalation, the diaphragm contracts and descends along the central tendon decreasing abdominal volume and increasing abdominal pressure while increasing thoracic volume and decreasing thoracic pressure. Ideally during this inhalation the thorax expands three dimensionally. In our attempt to stabilize the ribs in the front during inhalation, we have decreased the potential volume of the thoracic cavity and the flexibility of the diaphragm. If the diaphragm is rigid, it cuts the body in half, which interferes with our goal of a lengthened upright posture.

Rib Movement

I like to think of the ribs as Levolor TM blinds: on inhalation, they open in front and close in back thus facilitating extension. On exhalation, the ribs naturally close in the front and open in the back thus facilitating flexion. During spinal extension, we must fully engage the abdominal muscles to protect the lumbar spine. During spinal flexion, we can begin the process of accessing the pelvic floor when the client is supine, in neutral: the last rib should still remain in contact with the surface beneath to prevent hyper-extension of the spines at T-12. When the spine is stable, the diaphragm is allowed to expand fully in all directions creating suppleness that with time will facilitate a lengthened upright posture.

Pelvic Floor

Breathing into the belly while engaging the pelvic floor is an advanced move, which adds resistance to the contraction. If done correctly, inhalation while maintaining a Kegel is similar to adding a l0 pound weight plate to the pelvic floor. Start clients supine on the Cadillac/Trap Table and progress to using an inhalation while recruiting the pelvic floor

Foot/leg work on the Reformer: inhale three dimensionally to begin and exhale engaging the pelvic floor as the carriage extends away from the bumper With advanced clients, maintain the pelvic floor contraction
against the resistance of the inhalation as the carriage returns to the bumper

Remember that a muscle that is over- contracted is as ineffective as is a muscle that is too 1ong. The same is true for the pelvic floor. It is with deep breathing that we cross train and use the breath to both challenge strength as well as to release tightness. It is very important for the pelvic floor to remain supple; to do this we must be able to both volitionally contract and fully relax this muscle like any other.

After clients get it in supine, progress to sitting, as in Footwork on the Chair With the springs loaded at the lightest setting, find neutral spine in sitting and begin with a deep inhalation into the depth of the belly. On exhalation, press the pedal down accessing a deep Kegel contraction. On the next inhalation, sustain the contraction and even lift higher up into the elevator as such. The challenge is to keep the Kegel contraction while inhaling and using the abdominals to lift the legs. Clients sustain the contraction for 6 presses or so and then they release breathing deeply into the abdominals again. This is particularly important for pregnant clients.

Rectus Abdominis

Because the rectus abdominis inserts into the diaphragm, any tightness/ shortness can inhibit full expansion of the diaphragm and create a forward, shortened posture. We can restore the full capacity of the diaphragm while also establishing core strength.

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I have been training teachers for the PhysicalMind Institute for nine years. My staff here at Bodyline has always Consisted of a blend of highly-experienced certified teachers with recent Concentration graduates. I have had the opportunity to watch many of my former students morph into seasoned teachers, but I have also become acutely aware of the pitfalls that new teachers can fall into.

Although it can be a huge asset to begin your career in the company of many other certified pilates teachers, it can also be challenging. Many of the clients that you will be working with are experienced and will be comparing your session to their previous workouts. Unfortunately this is a rite of passage for all new teachers, No matter how long you have trained or how many workshops you have attended, nothing can take the place of applying your knowledge with a real, paying client. It is impossible for me to prepare new teachers for every situation they will encounter, even with the dose of reality that Concentration teaching hours has given them. My goal with students is to provide them with the tools they need to teach safely and intelligently, and to inspire them to keep growing.

Props are Tools not Crutches

I know that a new teacher isn’t teaching Pilates if I see them give a prop to every client for every exercise. Most often a teacher will place balls and rings in various positions and cue their client to squeeze. Yes, your clients will feel something, for sure. They may even think and feel like they are getting “worked out.” Anybody can teach that way. This approach may appear Pilates-like, but it is not how we train PhysicalMind teachers. Props should be used to enhance a client’s awareness and connection to their body, not replace it. Bands, balls, etc. can be extremely useful and do give clients a deeper experience when used discriminately. Your goal as a teacher should be to give your clients a workout they can feel that is not dependent on the use of props. I do believe that most clients need to at least break a sweat during their sessions. A good teacher can do this just by teaching a modified hundred with correct Bow positioning.

Why So Much Flexion?

Green teachers tend to give sessions which overly emphasize flexion. While many clients would benefit the most from stabilization, it is easier to get clients to feel their abdominals while rolling up and down rather than while executing a leg circle. Likewise, it is easier for clients to feel the engagement of their glutes and hamstrings while performing an articulated bridge than it is for them to find the same connection during footwork. Balance should be your mantra. Be sure to teach stabilization, extension and rotation in as many planes as possible. As you become more proficient, begin to explore ways to take clients upright integrating exercises from Initiation and Concentration 201.

There ls Joy in Repetition

Do not forget that Pilates is a mindbody discipline. That means there is going to be repetition of exercises for many weeks to teach the client correct form and to deepen their connection while moving. With good breath and flow, Pilates can become a moving meditation. Green teachers tend to bombard their clients with different exercises each session. This way the client perceives the workout as “hard” and doesn’t get bored.

Unfortunately, this approach rarely results in a balanced body for the client. The client’s form and body connection does not improve and the trainer’s own growth is stunted. Instead of gaining more insight on how to really teach, trainers like this become “exercise junkies,” running from place to place to learn as many exercises as possible. This prevents them from really understanding the essence of Pilates. If you are merely counting repetitions for clients and dazzling them with new exercises, you have become their choreographer and not their Pilates teacher.

The Carriage is a Skateboard

The most serious injuries that have occurred in my business have not been while a client was performing an exercise. Accidents have always happened transitioning from one position to the [ext. The reformer is visually deceptive. Clients see a big surface area, a large frame and don’t realize how unstable it is. The carriage is essentially just a big skateboard on a track. It is up to the teacher to always partner their clients and make sure the equipment is in a safe position for a client to enter and exit from. Each and every time a client begins an exercise the instructor must first check the equipment. Not just spring tension, look for tangled ropes, unstable foot bars, spring bars. Inspect the loops or handles and make sure none of the hardware is caught.

lnspire Your Clients

Everyone experiences burn-out at some point. You can’t keep putting energy out without putting something back in. I don’t recommend teaching more than five clients in a row without at least a thirty minute break. Booking eight clients in a day should be your maximum-assuming at least one of the eight will cancel or be a no show. An ideal work week would be no more than thirty hours of teaching. If you are currently teaching more than that you should ask yourself how much time you end up chatting with your clients. I can assure you it is a lot because you are burnt. Burnout tends to happen faster when you teach alone, too much, in stifling environments or in workplaces where there is no one to mentor you. You must keep yourself interested in what you are teaching. As soon as you lose interest so will your clients. There are many ways to stay fresh. Look for a professional reformer class in your area. You can attend a workshop once or twice a year. Make an effort to read trade and fitness magazines. Try something new – yoga, tae kwon do, swimming, etc. – it will give your teaching a different perspective. Sometimes it is hard to invest time and energy into this aspect of your career, but you must if you want longevity. After eighteen years I am still finding better, more efficient ways to teach and Pilates is still interesting to me.

Be Friendly and Authoritative

The most important quality that a new teacher must have is confidence. Clients judge their teacher by how they present themselves with their body language, their voice and their overall energy. No matter how talented a teacher is a client will assume they are inexperienced if their overall vibe isn’t confident and inspirational. You must take charge of the session from beginning to end. There have been many times in my studio when a trainer was passed over by a client because they appeared unsure of themselves. Making a personal connection to a client right away will have a big effect on whether that client chooses to continue with you. Clients want to like you as a person aside from just liking your teaching skills. Be friendly, but don’t use your teaching to make friends. Don’t allow the boundaries become blurry. After years of teaching, I have many clients that I am close to, but I keep my personal life separate from my work as much as possible.

Maria Leone has been teaching Pilates since 1989. She is certified through the PhysicalMind Institute, as well as the American Council on Exercise (ACE) and is an accredited IDEA Master Trainer, in addition to a Black Belt in Tae Kwon Do.

An internationally recognized dancer and choreographer, Maria holds a Bachelors of Fine Arts from New York University. In addition to her appearances in numerous television shows and movies, Maria has danced and choreographed with some of the most well respected luminaries in the business.

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