Pilates

The History of Pilates:
Joseph Pilates was born in Dusseldorf, Germany in 1880. He was a sickly child who, during his youth, studied many forms of exercise and physical conditioning. He moved to England prior to World War I and initially worked as a boxer, circus performer and self-defense trainer for English detectives. When the war broke out he was put into a detainment camp since he was a German citizen. He worked as a nurse in the camp and developed his philosophy and the prototypes of his machines. In 1926 he moved to New York City and opened a studio with his wife Clara. Pilates and his method soon found a following in the dance community of New York. Pilates continued to work and enjoy a healthy life until his death at age 87. Today his method, now called Pilates, is used by dancers, athletes, physical therapists, fitness enthusiasts and the general public. Pilates studios can now be found world wide.

The Philosophy and Practice of Pilates
Joseph Pilates originally called his system “Contrology” which he defined as “the science and art of coordinated mind-body-spirit development through natural movements under strict control of the will.”

The Pilates method contains 6 basic principles:
1. Concentration-Awareness and focus must be applied in every movement to fully engage the mind as well as the body.
2. Control- Concentration leads to control of all movement sequences. This focused control helps prevent injuries.
3. Centering- All movements engage the physical center or center of gravity in the human body. The core or “powerhouse”, as Joseph Pilates called it, is the abdomen, the pelvic floor, the lower back, and the buttocks.
4. Flowing Movement- The Pilates movements train the body to move in a
flowing and controlled manner from a strong center. This flowing quality is often seen in elite athletes and dancers who make the difficult look easy.
5. Precision- Pilates said, “Concentrate on right movements each time you exercise or else you will do them improperly and lose their value”.
6. Breathing- Pilates called your breath “your internal shower”. By
breathing fully during the movements, nutrient and oxygen rich blood is delivered to all the working tissues.

Benefits
The Pilates Method increases strength, flexibility, and coordination. The muscles group are brought into balance or uniform development. The body’s asymmetries are corrected and a deeper mind body connection is established. Strength is increased without adding bulk to the muscles and posture and alignment improve, decreasing the risk of injury in all activities.

Hanna Somatics

The History of Hanna Somatics:
Thomas Hanna (1928-1990) was a body work educator who built on the theories and practice of Moshe Feldenkrais and Functional Integration, a method that apples gentle physical movements and manipulation to fine tune the nervous system and eliminate physical and emotional tension and pain. Thomas Hanna was the director of the Novato Institute for Somatic Training and Research in San Francisco. It is possible to earn a certification in Somatic Education through this institute.

The Philosophy and Practice of Hanna Somatics:
Hana coined the phrase “sensory-motor amnesia” to describe the fundamental “forgetting” of proper alignment as we age. He believed the malfunctions that occur and are ascribed to the aging process are actually functional problems rather than structural problems and by relearning and reviewing proper function the malfunctions can be corrected. In particular, he describes two reflexes that can become habitual in individuals. The fiirst, the Red Light Reflex, is a lower brain withdrawal reflex in response to danger or threats. The body is flexed and crouched with an apprehensive tightening occuring in the neck, shoulders and abdominal area. The second, the Green Light Reflex, is an action reflex first seen as the Landau Reaction in a five month old baby. When placed on it’s stomach, the baby will begin to lift it’s head, arch it’s back and straighten it’s arms and legs. It can now move through space in a prototype swimming crawl. In adults this call to action can become habituated as back, neck and shoulder muscles automatically tighten to push forward through life.

The Principles of Somatic Exercises
1. Learn the nature of sensory-motor amnesia, how it occurs in your brain and where it occurs in your body.
2. While doing the Somatic exercises, your primary task is to focus your attention on the internal sensations of movement.
3. Do somatic exercises while lying on a rug or mat, wearing loose clothing and away from all distractions so you can fully concentrate.
4. Always move slowly, gently and with the least possible effort.
5. Somatic exercises should not be painful.
6. Be persistent, patient, and positive.

Benefits
The effectiveness of Somatic Exercise is due to the changes in the nervous system, which in turn, change the muscular system. Hanna Somatics education restores the body to a pain free, flexible, well aligned, energy filled state of ease and well being. This system also helps correct the functional changes that can cause deterioration as the body ages.

The Alexander Technique

The History of The Alexander Technique:
Frederick Mathias Alexander was born in a rural area of Tasmania. As a young man he went to Melbourne to train as an actor and quickly achieved success and was on his way to becoming a “great Shakespearean actor” but began struggling with hoarseness and voice lose when he acted. None of the conventional remedies helped so he began studying himself surrounded by mirrors to see if somehow he was misusing his body as he recited. Through careful analysis he discovered he raised his chest, pulled his head downward and back and tensed his entire body when he acted. He learned to correct this misuse and began working with other actors, politicians, priests and singers. He began training groups of of Alexander teachers in 1931. He died in 1955 at age 86.

The Philosophy and Practice of the Alexander Technique
Alexander found that trying to “stop doing what he’d always done” only created more tension in his body. He realized he had to replace his bad habits with a more efficient way of moving and speaking. He developed what became the essential elements of this Technique:
1. Inhibition - In this stage of the Technique a skilled teacher works with a student to encourage awareness of tension by slowing movements down and asking the student to change the way he or she moves. The student comes to appreciate the new economy of effort and subtle connections throughout the body’s structure. Feelings of ease, lightness, well-being and lengthening are common during this stage.
2. Ordering or Direction - The student is now ready to be introduced to Alexander’s idea of Primary Control or the proper alignment of the head, neck and back. The first primary order is neck release or easy balancing of the neck muscles. The second primary order is head forward and up or establishing the head as the buoyant, free and dynamic leading mechanism of the body. The third primary order is back lengthen and widen or restoring the natural and well balanced curves to the to the spine and widening the upper back to allow for good breathing technique.
3. Working on Oneself - The student is first worked on by the teacher. This work creates awareness and the felt sense of proper alignment in the pupil and is done in a chair, lying on a table and standing. As the student incorporates these changes into their body the student is then able work on themselves by self observation and application of the Alexander principles through out daily life.

Benefits
The Alexander Technique reeducates the mind and the body to reduce stress and muscles tension, improves alignment, revitalizes energy through economy and efficient use of the body. It helps performers achieve a more dynamic presence and has been used by dancers, actors, singers and the general public.

The Alexander Technique reeducates the mind and the body to reduce stress and muscles tension, improves alignment, revitalizes energy through economy and efficient use of the body. It helps performers achieve a more dynamic presence and has been used by dancers, actors, singers and the general public.

Hatha Yoga

The History of Hatha Yoga:

The existence of Yoga can be traced back to India, over 7,000 years ago. Originally an oral tradition, the Hindu/Indian Vedas written 2,000 years ago contain the first written material on Yoga, the Yoga Sutras. The Yoga Sutras were written by the sage Patanjali. He wrote about the meditative aspects of Yoga as well as the asanas or postures of physical Yoga practice. Hatha Yoga is the form we are most familiar with in the West. Hatha Yoga (Ha=sun, Tha=moon, Yoga=yoke, bring together, unite) focuses on the physical postures or asanas. Hatha Yoga includes such forms as Iyengar, Ashtanga, Kripalu, Bikram, Vinyasa and Power Yoga.

The Philosophy and Practice of Hatha Yoga:
Yoga is not a religion but a way of life that creates purification of the body and union of the mind, body and spirit which ultimately leads the practitioner to unification with the divine. The asanas or postures in Yoga
have two aspects, steadiness and alertness. The breath or pranayama is an integral part of maintaining the asanas in a comfortable and focused manner.

Principles of Asanas;
1. Practice in a well-ventilated, moderately cool place, away from distractions.
2. Lie on a mat or blanket to protect the body from cold and bruising.
3. Wear loose comfortable clothing.
4. Bath, eliminate and refrain from eating 2 hours before practicing.
5. Diet and physical hygiene must be good if one is to receive the full benefits of Yoga.
6. Do not force the body or over exert; move slowly.
7. When the asana is perfected , the time it may be held can be increased to 2-3 minutes, breathing normally. The breath should be smooth and slow.
8. The same number of asanas should be done on the right as on the left and flexion, extension and rotation should compliment one another for a balanced symmetrical body.

Benefits
Hatha Yoga tones, strengthens and stretches muscles, supports proper
skeletal alignment, creates a supple and strong spine, awakens and cultivates life force (kundalini), strengthen organs and glands, oxygenates cells, increases energy level and improves endurance and balance. Yoga nourishes body, mind and spirit.

The History of Tai Chi and Chigong:
Since Qigong is known to be the prototype for Tai Chi I will combine them for the sake of time. The first written descriptions of Qigong are found in The Yellow Emperors Canon of Internal Medicine written in 722 B.C. The animal movements, breathing patterns and stretching movements were touted to heat the body to expel poisons from the body, to result in well-being, healthy organs and increased longevity. In later writings practitioners are exhorted to relax their hearts (meaning their chests) and firm their stomachs, which means concentrate on their center or Dantein to help the Qi or energy flow along channels that revitalize the body, balance circulation and stimulate the internal organs. Tai Chi developed from Qigong as a slow moving martial arts form based on animal and nature forms.

Qi Gong and Tai Chi

The Philosophy and Practice of Qigong and Tai Chi:
1. The training in these related forms involves mind training or concentration on the present moment and what your physical movements. This clearing the mind of extraneous thoughts and focusing on the sensations of the body in movement make this a form of moving
meditation
2. The second principle is breath training. The breath is coordinated with the movements with inhalation accompanying an opening movement
which brings positive Qi to one’s body and the exhalation accompanies closing movements while releasing negative Qi from the body. Likewise, rising movements occur while inhaling and sinking movements while exhaling.
3. The third principle is body training which leads to balanced alignment, flowing movements, increased energy and smooth transference of weight .
By relaxing and opening the joints the Qi circulates freely and nourishes the organs.
4. The fourth principle is the concept of practice which means you must practice Qigong or Tai Chi on a regular basis both with instruction and on your own to get results. This practice allows your experience and understanding of the form to deepen and also insures regular benefits from the activity.

Benefits
The practice of Qigong and Tai Chi is reported to help maintain youthfulness, maintain the body in a healthy size and shape, improve posture and alignment, reduce stress, increase energy, create better concentration and problem solving ability, and promote a more positive attitude. In addition Qigong claims to heal specific ailments with specific exercises and Tai Chi prepares the practitioner for self defense as it is also considered a form of martial art.