Lec 11: Yoga and Pilates (Pt 1)

Yoga Intro:

• Origins:

  • Yoga is a spiritual practice with roots in what 3 religions?

  • Origins dates back thousands of years in ____?

• 3:

  • Hinduism

  • Biddhism

  • Jainism

• India

Yoga Goals:

• Traditionally goals of yoga were to what 2 things?

• Disconnect with problems of the world

• Mind/Body/Spirit

Yoga History:

• Yoga Practices made their way to the US when?

• Late 1800, early 1900

What are the 5 different types of Yoga?

• Hatha

• Vinyasa

• Bokram

• Iyengar

• Kundalini

Types of Yoga: Hatha

• Describe:

• Hatha is an umbrella term for any form of yoga that involves what?

• Describe:

  • Poses, Stretches, Breathing Exercises

• Umbrella Term:

  • Poses

Types of Yoga: Vinyasa

• Describe:

• Likes what 2 thing together?

• What can change from class to class?

• Describe:

  • Coordinating poses and flowing to other poses

• Links:

  • Breath and Movements

• Sequence

Types of Yoga: Bikram

• Similar to:

• Bikram is different in that it is a set sequence of how many poses:

• __ degrees

  • Purpose:

• __ humidity

  • Purpose:

• Similar to:

  • HOT YOGA

• Different:

  • Sequence of 26 Poses

• 105 degrees

  • Relax muscle and allow flexibility

• 40% humidity

  • Sweat clean body or toxins

Types of Yoga: Iyengar

• Focus on what 2 things?

• Uses props such as what? (3)

• Pop:

• Focus:

  • Alignment and Precision

• Uses:

  • Blocks, Straps, Bolsters

• Pop:

  • Elderly

Type of Yoga: Kundalini

• Combines what 4 movements?

• Part ___ and Part ___

• 4:

  • Movement, Breath, Chanting, Meditation

• Part Spiritual and Part Physcial

Pilates:

• Pilates is what type of exercise?

• Pilates focuses on what 6 aspects?

• T/F: Pilates can be Mat Based OR involve use of specialized equipment

• Mind and Body Exercise

• 6:

  • Strength

  • Core Stability

  • Flexibility

  • Muscle Control

  • Posture

  • Breathing

• TRUE

Pilates: History

• Pilates was started by who in 1900?

• T/F: As a child, he suffered from many illnesses that motivated him to pursue health and healing.

• T/F: He studied anatomy, yoga, and body building.

• What did he do in WW1?

• In the 1920s, he opened a studio in NY where he worked with what pop:

• Joseph Pilates

• True

• True

• Helped doctors rehab pts

• Athletes and dancers

Pilates: Growth

• Pilates patented various apparatuses like what 2?

• Pilates shared his knowledge and methods with others who continued to ____ his techniques

• Reformer and Cadillac

• Disseminate

Pilates: Principles

• What are the 6 Principles of Pilates?

• Centering

• Concentration

• Control

• Precision

• Breath

• Flow

Pilates: Principles

• Describe the following Principle:

  • Centering

  • Concentration

  • Control

• Centering:

  • Drawing attention to the Center of the Body

    • Powerhouse = Core

• Concentration:

  • Being aware of where the body is in space (Proprioception)

  • Having connection between mind and body

• Control:

  • All movements are controlled in a specific way

  • Movements DO NOT rely on Momentum

Pilates: Principles

• Describe the following Principles:

  • Precision

  • Breath

  • Flow

• Precision

  • Specific way and posture doing each movement

• Breath

  • Each exercise is timed with breath

    • Ex. Breath in for 5 and breath out for 5

• Flow

  • Moving from one exercise to another

The Powerhouse:

• 5 Main Musle Groups

• Anterior Abdominals

  • Rectus TA, Obliques

• Posterior Abdominals

  • ES, Multifidi, Rotatores, QL

• Hip Extensors

  • Glute Max, HS, Post Add

• Hip Flexors:

  • Posas Major, Rectus Femoris, Sartorius, TFL

• Pelvic Floor

  • Levator Ani, Coccygeus, Perineals

Pilates Equipment:

• What are the 6 main equipment used in Pilates?

• Mat

• Reformer

• Cadillac

• Pilates Chair

• Spine Corrector

• Pilates Ring

Pilates Equipment: Mat

• The mat is used where?

  • The body provides what 2 things for exercise?

  • Affected by what 2 things?

• Ground

  • Resistance and Assistance

  • Gravity and Body Weight

Pilates Equipment: Reformer

• What is it?

  • The carriage is connected to what?

  • __ at the top and _ at the bottom

  • Moves when you do what? (2)

• Moving Carriage that glides on rails inside a frame

  • Springs

  • Straps on Top and Foot bar at the bottom

  • Push the foot bar or pull the straps

Pilates Equipment: Cadillac

• What is it?

  • Many attachments to help do what 2 things?

• An elevated platform surrounded by a metal canopy

  • Resist and Support

    • Straps and Springs

Pilates Equipment: Pilates Chair

• What makes up a Pilates Chair? (3)

• Provides what?

• Possible exercises include what 4?

• 3:

  • Padded seat, Pedal, Springs

• Low impact exercise

• 4:

  • HS curls

  • Push ups

  • Brigges

  • Step up

Pilates Equipment:

• Spine Corrector

  • Curved piece of wood or foam that is used ___ with various exercises

• Pilates Ring:

  • The pilates ring is a flexible, circular exercise tool that can add what 3 things to exercise?

  • 2 Benefits:

• Spince Corrector:

  • Assist

• Pilates Ring

  • 3:

    • Resistance

    • Feedback

    • Intensity

  • Benefits:

    • Lightweight and Portable

    • Encourage better body awareness and alignment

Mat v Reformer Pilates:

• What are the 2 BENEFITS of Mat Pilates?

• The body provides the resistance and assistance for exercise

• Affected by gravity and body weight

Mat v Reformer Pilates:

• What are the 3 DIFFERENCES of Mat Pilates v Reformer Pilates?

• Accessible

• Non Expensive Equipment

• Emphasis on core strengthening, flexibility, control

Mat v Reformer Pilates:

• What are the 2 BENEFITS of Reformer Pilates?

• Reformer springs can resist and assist

• Can perform exercise in gravity eliminated position

Mat v Reformer Pilates:

• What are the 3 DIFFERENCES of Mat v Reformer Pilates?

• Variety of Applications

• Useful for rehab settings

• Higher cost/expensive equipment