How do I breathe??

If I had a penny for every time I hear this question in my classes! During Pilates practice we make use of a breathing technique known as lateral (or thoracic) breathing. This is to allow you to breathe deeply and keep your spine aligned even when you abs are pulled in and working hard. Generally, when doing Pilates exercises we breathe out (through the mouth) on effort and in (through the nose) when coming back. That said, quite a few people new to Pilates get a bit flustered when trying to coordinate breathing with learning new exercises. What I usually recommend is to focus on getting the hang of the movements and the rhythm of the exercise.  As long as you avoid holding your breath too much (very common!), you will be fine. The breathing thing will come naturally as you gain experience!

The article Strength through length gives a good overview of the topic  and also lists a few exercises you can try in order to practice your breathing technique.

How to find your neutral spine

The neutral position is the most stable and shock-absorbing position that we can put our spine in; therefore, it is the ideal alignment, not only in Pilates class but also in our daily life.

When you see a person lying on their back on the floor in neutral position you will often see a slight gap between the lower back and the floor. This is because we have a slight curve in the lumbar region. Knowing how to find the neutral spine position is very important for doing many Pilates exercises correctly.

Have a go at the following exercise to help you find the neutral position for your spine:

1) Basic Position
Lie on your back with your knees bent and your feet flat on the floor. Make sure that your legs are parallel with your heels, toes, knees, and hips all in one line. Let your arms rest at your sides.

2) Relax
Relax your body, including your shoulders, neck, and jaw. Allow your back to rest on the floor, without effort. Your rib cage is dropped with the lower ribs released to the floor as well.

3) Breathe Deeply
Bring your breath all the way into your body, allowing it to move into your back and the sides of your rib cage, and all the way down to the pelvis.

4) Pelvic Tilt
Exhale and use your abs to press your lower spine into the floor in a pelvic tuck.Inhale to release.

Exhale and pull your lower spine up, away from the floor creating a pelvic tilt. Inhale to release.

Many people habitually have their spine in one of these two positions, tucked or tilted. To be in neutral spine, you want to be in between these positions, with the lower abs flat and just a slight, natural curve of the lower spine off the floor. Use the following image to establish neutral spine.

5) Balanced Pelvic Placement
Imagine that there is a cup of water sitting on your lower abdomen, just a couple of inches below your belly button. Allow your abdominal muscles to drop in toward your spine, making your belly flatter. Remember that you don’t want the water to spill, so your pelvis cannot be tipped forward or tucked under.

6) Body Scan
You should now be relaxed with your body in a balanced alignment on the floor. Your breath is deep and full, and your abdominals drop toward the floor. The natural curves of the neck and lumbar (lower) spine, however, are away from the floor. Be sure that your lower spine is not pressed into the floor. That would be a pelvic tilt.

Source: About.com

How strong is your core?

UK sports coach Brian Mackenzie has developed a Core Muscle Strength and Stability Test as a way to determine your current core strength and gauge your progress over time. The test involves holding a series of plank variations for up to 3 minutes, and should challenge even the strongest core!

The girls at Pilates on 5th had a go – why don’t you try it too? Click here for a video demonstration.