It is important to start any exercise in a position that is tension-free. If there is already tension before starting, too much stress will be created once movement begins. So before you even start your Pilates movements, take a moment to clear you head… let all the static noise of the outside world leave and allow your body to connect with your breath. Breathing is vital part of every step of Pilates, from start to finish your breathing needs to neutral and purposeful. Keep in mind that a focus on breathing doesn't mean complete relaxation, though. For example, when lying on your back with pelvis and spine neutral, a slight activation of the muscles will be necessary to maintain pelvic, rib cage and spinal placement.
With the Basic Principles post, you will be on the way to achieving a neutral, tension-free position. You will be more aware of your body, and will start to carry yourself differently. You may even stand a little taller!
Proper breathing ensures that enough oxygen is flowing to the muscles you are using and properly promotes blood flow through the body. A relaxed and full breath pattern encourages focus and concentration by focusing the mind, and helping relax any tension the body might have- particularly in the neck, shoulders, and mid-back. Breathing is where you awake your body, bringing it to focus as you engage in movement. Exhaling deeply helps activate the deep support muscles of the body . Making sure you are breathing is a vital part of Pilates! And as is true in all exercise, the breath and awareness of stabilization should precede the actual movement.
The Pilates breath pattern involves an expansion of the rib cage out to the sides and back without allowing the shoulders to lift. It is also important to breathe into the lower part of your lungs, because there is more efficient gas exchange! This breath pattern will help engage your deep abdominal muscles and stabilize your torso, helping you achieve greater Pilates success.
BREATHING PRINCIPLE EXERCISES
1. Notice Natural Breath Pattern
Lying on your back, breathe smoothly, noticing natural breath pattern. Listen to your breathe and find the rhythm. Is breath going into abdominal cavity, upper chest, sides of rib cage, back of rib cage? Are you taking full, deep breathes that are long?
2. Breathing Flexed Forward
This encourages breathing into the sides and back of the rib cage.
STARTING POSITION: Sit in an upright position, arms relaxed.
To prepare inhale...
EXHALE Initiate from top of head and curve forward, relaxing over the legs.
While flexed forward...
INHALE through nose, feeling sides and back of rib cage expand.
EXHALE through pursed lips, allowing rib cage to close.
Complete 3–5 repetitions
On last exhale...initiate from tailbone and roll up to starting position.