Pilates, a mindful exercise
Pilates is a popular form of exercise that offers a wide range of not only physical but mental benefits. Pilates is
a body-mind form of exercise that emphasizes core strength, overall flexibility, mobility, and strength. Pilates
helps with body alignment, posture, and body coordination. Pilates was developed by Joseph Pilates in the early 20th century.
In this article, we will look at the benefits of Pilates as well as the importance of breathing. Whenever you are
thinking about starting your pilates journey, or you are already practicing, this article gives you valuable
information about why to practice and what is the goal of the practice.
“Pilates is complete coordination of body, mind and spirit.” Joseph Pilates
Benefits of Pilates
Better Body Alignment and Posture
Pilates helps to coordinate the body´s musculoskeletal structure such as the bones, muscles, and joints so they are in the correct position. Strong and proper body alignment allows the body to function more efficiently - for instance, when the body alignment is correct the result it can be improved digestion, less back pain, better oxygenation of the blood, less headache, etc.
- Strong Core Muscles
Pilates emphasizes strong core muscles, including the abdominals, lower back, and pelvic floor. Performing the exercise is controlled and precise. A strong core, in this case, referring to deep core muscles, leads to healthy body alignment and posture.
- Neutral Position of the Spine
The other aspect of good posture is working on alignment of the spine - the so-called Neutral position of the spine.
In Pilates, we are learning to maintain the Neutral Position of all the parts of the spine - Lumbar, Thoracic, and Cervical. This leads to beautiful posture, when the chest is open, the shoulders are relaxed and the neutral position of the spine is maintained.
“A man is as young as his spinal column.” - Joseph Pilates
Improved Body Coordination and Neuromuscular Activation
Multiple planes of motion used in Pilates challenge body coordination in different ways. Pilates leads to Neuromuscular activation. Neuromuscular Activation (brain-to-muscle connection) heightens body awareness and controls joint stability and posture.
Neuromuscular Activation enables the body to move with precise control in a specific plane of motion. In this way creates a body-mind connection that trains the brain to communicate more effectively with the rest of the body.
Leaner Body Shape
Pilates is complete bodywork that tones various muscle groups, particularly we speak about the core muscles, abs, and the muscles that support your spine. Consistency in Pilates leads to a leaner body shape, toned lean muscles, a strong pelvic floor, and a sculpted body shape.
“Take care of your body, it is the only place you have to live.” Jim Rohn
Flexibility and Mobility
Pilates is a highly effective method for enhancing muscle flexibility and joint mobility. Every Pilates sequence should combine flexibility, mobility, and strength exercises. Here, Neuromuscular Activation comes into place. As Body awareness is heightened and we are more aware of our body and its limitations it contributes to a safer way of stretching. Pilates avoids overstretching. It is a rather dynamic and progressive movement.
The result of it is improved flexibility and mobility without any strain or injury.
Happy Hormones
Pilates and the breathing pattern used in Pilates reduce stress. Lowering stress and stress hormone cortisol is associated with increased serotonin and dopamine levels. Serotonin and Dopamine are happy hormones that brighten up our mood, emotions, learning process, sleep, or blood flow. Engaging in physical activity like Pilates can trigger Endorphins. Endorphins interact in the brain and create feelings of well-being and contentment. Increased endorphins potentially boost dopamine levels. Pilates can positively impact mood, positive self-appearance, and self-esteem.
Breath is Life - Chest open, Core engaged
The breath is an essential part of every Pilates sequence. Thoracic Breath - Chest Breath involves expansion (on inhalation) and contraction (on exhalation) of the chest and ribcage. A deep breath to the rib cage increases spaces in between ribs and stretches intercostal muscles. Thoracic breath affects the posture as we lengthen the spine on inhalation and create a space in between vertebrae. Core awareness and engagement is present as well. On every exhalation, we contract the core muscles and pelvic floor muscles - creating a strong body foundation.
“Master your breath, let the self be in bliss, contemplate on the sublime within you.” T. Krishnamacharya
Well-being for Mind
Pilates has a holistic approach that considers that everybody is different, therefore the most important is how you feel during the practice. This gives us (Pilates instructors) flexibility to adjust Pilates classe according to the level of practitioners, health issues, rehabilitation, injury prevention, or possible post-natal or prenatal approach.
Physical movement, controlled breathing, and dynamic exercises all together create a perfect mindful form of exercise. Even though you have never tried Pilates before, you don´t have to be afraid. Pilates brings people together and provides a sense of community and solidarity.
“Pilates Nourishes both - the Body and the Mind.” - Lucie Petová (founder of Yoga with Luu)
