Hi all,
Check out this link I found. It has some fun facts about Pilates breathing and more... Click here...
Saturday, August 22, 2009
Tuesday, July 14, 2009
Springboard: Give yourself a lift!
Pilates equipment was originally designed from everyday items. With advances in our understanding of physiology and innovation in equipment, new tools are constantly entering the well-stocked Pilates studio. At Studio Blue, we offer the best Pilates equipment available including Reformers, the Cadillac, Pilates Chairs, Springboards and a variety of “props.”
Other articles have discussed the use and benefits of the Reformer and Pilates Chair. This article will take a look at the Springboard. Springboard workshops are offered at Studio Blue in 4 week sessions. These workshops are designed to work the entire body, and are for all clients, no matter the level. Email Joanne at, joanne@studiobluepdx.com or call us at 503.224.5073 to schedule a workshop!
Like the original Pilates Chair, the Springboard was developed to be affordable and to save space. Ellie Herman, Pilates instructor to instructors developed the Springboard in her San Francisco studio, basing her design on The Cadillac.
The Pilates Springboard is a 5-foot rectangular wooden board with eyelets placed on both sides in 6-inch increments with a dowel at the bottom to use for arm or foot support. It is equipped with:
• Two arm springs with neoprene handles
• Two leg springs, with cotton loops
• One wooden roll-back bar
At Studio Blue, springboards cover our mat room walls so we can offer group classes. They make working out more fun, and help build relationships. Many of the same exercises that are done on the Cadillac can be done on the springboard. The springboard is great for Roll Downs, Hip-ups, Levitation, and many more movements that work the entire body, slim the hips and help create a toned, long, lean body.
Like the Pilates Reformer, the Pilates Chair is an original piece of equipment developed by Joseph Pilates. The chair has numerous iterations made by various companies, but the original Pilates chair comes in two basic designs. One, called the “Low” or “wunda” chair, was Joseph Pilate’s invention for home workouts. It is a simple two-sided box with resistance springs below. Originally, it converted from exercise equipment in to a piece of furniture, either a chair or an occasional table, the perfect combination for New York apartments.
Although the “wunda” chair has changed over the years, its effectiveness has remained constant. According to Studio Blue instructor Tami Sousa, the simple looking equipment provides less support than some other pieces of equipment. Not only does this make movements more challenging, it tests prioception, our awareness of the how different parts of the body move and relate to one another. In other words, the chair affects body awareness, and realigns the body mind connection.
The “Wunda” Chair work is ideal for exercises that require more stability, control and proprioception. While everyone gets a great workout from the “Wunda” Chair, it can be especially effective for problems afflicting one side of the body, for example, knee and ankle injuries.
The second Pilates Chair is called the “High” or “Electric” Chair. Unlike the “Wunda” Chair which has no back, the High Chair includes a back support and handles, and looks a bit like a movie version of the electric chair. Its back gives support, and helps guide the knees during standing movements. The handles, used together with the spring-loaded foot pedals, allow the user to increase or decrease the support and resistance as needed. High Chair workouts are effective for those suffering from back, knee, and ankle injuries, or those who have no previous exercise experience
Studio Blue offers a full range of Pilates equipment including the Pilates Chair. In addition, the studio has several reformers, the Pilates Cadillac (or Trapeze Table,) Barrels, Springboards, large and small balls, Magic Circles, resistance bands, weights and a large variety of various paraphernalia.
To schedule a Pilates Chair session, contact Studio Blue at www.studiobluepdx.com
Although the “wunda” chair has changed over the years, its effectiveness has remained constant. According to Studio Blue instructor Tami Sousa, the simple looking equipment provides less support than some other pieces of equipment. Not only does this make movements more challenging, it tests prioception, our awareness of the how different parts of the body move and relate to one another. In other words, the chair affects body awareness, and realigns the body mind connection.
The “Wunda” Chair work is ideal for exercises that require more stability, control and proprioception. While everyone gets a great workout from the “Wunda” Chair, it can be especially effective for problems afflicting one side of the body, for example, knee and ankle injuries.
The second Pilates Chair is called the “High” or “Electric” Chair. Unlike the “Wunda” Chair which has no back, the High Chair includes a back support and handles, and looks a bit like a movie version of the electric chair. Its back gives support, and helps guide the knees during standing movements. The handles, used together with the spring-loaded foot pedals, allow the user to increase or decrease the support and resistance as needed. High Chair workouts are effective for those suffering from back, knee, and ankle injuries, or those who have no previous exercise experience
Studio Blue offers a full range of Pilates equipment including the Pilates Chair. In addition, the studio has several reformers, the Pilates Cadillac (or Trapeze Table,) Barrels, Springboards, large and small balls, Magic Circles, resistance bands, weights and a large variety of various paraphernalia.
To schedule a Pilates Chair session, contact Studio Blue at www.studiobluepdx.com
Pilates "etiquette"
A great atmosphere makes Pilates more enjoyable. At Studio Blue, we strive to make your practice comfortable and productive by having proper equipment, excellent instructors, and a clean, peaceful studio. You can do your part to help make Pilates the enjoyable experience for everyone by keeping the following in mind.
• Reserve your class time in advance. Not only will you ensure a class space, you’ll be setting your mind towards regular workouts. Making a reservation means you have scheduled special time for your workout, and sooner than you realize it will become a habit you can’t quit!
• Arrive for class early. We invite you to use the mat room in the minutes before class to get yourself centered, and to stretch those areas you know are tight.
• Turn off the cell phone!
• Talk to your instructor. If you’re new to Studio Blue, our instructors will introduce themselves. But don’t be shy. Before class, make sure to tell your instructor about any injuries, pregnancies, and responses to previous workouts. After class, talk to the instructor if you don’t understand something, what feedback, or further clarification.
• Monitor yourself, and let go of your ego! There’s no prize for hurting yourself, or for overdoing it with Pilates. Some clients believe the goal is to lift the most weight, or to work at the highest level possible. Nothing could be further from the truth. In fact, our Pilates Fundamentals class can be the most challenging class we offer, depending on what you put into it. Working very slowly, focusing on perfect form, really feeling each movement, can challenge even the most seasoned Pilates instructor—so don’t confuse brawn with mastering Pilates.
• Resist the urge to chat. While classes are fun and build rapport, Pilates is a mind/body integration practice. It requires intense concentration, and distracting chat can disrupt the benefits others get from their work out.
• Don’t eat or drink too much before class. In fact, it’s best to do Pilates on an empty stomach. Besides, it’s pretty difficult to keep the core turned on when all you can think about is the urge to run to the restroom. etiquette
• Reserve your class time in advance. Not only will you ensure a class space, you’ll be setting your mind towards regular workouts. Making a reservation means you have scheduled special time for your workout, and sooner than you realize it will become a habit you can’t quit!
• Arrive for class early. We invite you to use the mat room in the minutes before class to get yourself centered, and to stretch those areas you know are tight.
• Turn off the cell phone!
• Talk to your instructor. If you’re new to Studio Blue, our instructors will introduce themselves. But don’t be shy. Before class, make sure to tell your instructor about any injuries, pregnancies, and responses to previous workouts. After class, talk to the instructor if you don’t understand something, what feedback, or further clarification.
• Monitor yourself, and let go of your ego! There’s no prize for hurting yourself, or for overdoing it with Pilates. Some clients believe the goal is to lift the most weight, or to work at the highest level possible. Nothing could be further from the truth. In fact, our Pilates Fundamentals class can be the most challenging class we offer, depending on what you put into it. Working very slowly, focusing on perfect form, really feeling each movement, can challenge even the most seasoned Pilates instructor—so don’t confuse brawn with mastering Pilates.
• Resist the urge to chat. While classes are fun and build rapport, Pilates is a mind/body integration practice. It requires intense concentration, and distracting chat can disrupt the benefits others get from their work out.
• Don’t eat or drink too much before class. In fact, it’s best to do Pilates on an empty stomach. Besides, it’s pretty difficult to keep the core turned on when all you can think about is the urge to run to the restroom. etiquette
Friday, June 19, 2009
Studio Blue Party!!!
Hello All,
We are having an open house party this Saturday, June 20th, 8pm - 11pm. There will be music, food and wine. Friends and family are all welcome!!!
See you soon,
Dan
We are having an open house party this Saturday, June 20th, 8pm - 11pm. There will be music, food and wine. Friends and family are all welcome!!!
See you soon,
Dan
Tuesday, June 2, 2009
What is a neutral spine?
The body’s “core” is a series of muscles that run the torso’s length. They stabilize the spine, pelvis and shoulder girdle and extremities. A stable core creates a solid foundation, and allows the movement of energy from the body’s center to the limbs. Pilates exercises help develop a stable, strong core, and improve posture. Maintaining a neutral spine also improves posture, lessening the impact of weight bearing exercise, and easing the stress put on muscles and bones.
Nearly every exercise at Studio Blue begins with instructions on the spine’s position. Generally, clients are instructed to have a neutral spine, or a flat back. Distinguishing between the two positions, and the proper way to achieve each is essential to protect the back. It’s also the difference between getting everything out of a Pilates workout, and just having a workout because the abdomen’s deepest muscles, the transverses abdominis, can only be fully accessed when the spine is neutrally positioned.
Finding a neutral spine can be challenging. Very small changes in the pelvic area can move the spine from the proper position. When a neutral spine is achieved, the pubic bone and the hips (ASIS) maintain the same plane, and are parallel with the floor. In this position, the highest point of the lumbar spine curve should fall right under the belly button.
To verify the spine is neutral, lay both palms on the top of the pelvis, and place the middle finger on the pubic bone. If the pelvis and the pubic bone are on the same plane, the spine is in neutral position. In the proper position, two parts of the torso do not touch the floor: the neck and the lower back.
To help the mind hone-in on the neutral spine, imagine placing martini glass, filled to the brim, and in the triangle formed by your hips and pelvis. If you rock forward, or have uneven hips, the glass spills. Only if the spine is neutral will the liquid stay in the glass.
During mat workouts, some exercises are done in neutral spine. Others are completed with a “flat back.” When the legs are on the floor, such as in the upper abdominal curl, or when using Pilates equipment, generally the spine is held in a neutral position. When the legs are in the air, the spine can become destabilized, so it’s best to use a flat back, or “tuck the tail” position.
Nearly every exercise at Studio Blue begins with instructions on the spine’s position. Generally, clients are instructed to have a neutral spine, or a flat back. Distinguishing between the two positions, and the proper way to achieve each is essential to protect the back. It’s also the difference between getting everything out of a Pilates workout, and just having a workout because the abdomen’s deepest muscles, the transverses abdominis, can only be fully accessed when the spine is neutrally positioned.
Finding a neutral spine can be challenging. Very small changes in the pelvic area can move the spine from the proper position. When a neutral spine is achieved, the pubic bone and the hips (ASIS) maintain the same plane, and are parallel with the floor. In this position, the highest point of the lumbar spine curve should fall right under the belly button.
To verify the spine is neutral, lay both palms on the top of the pelvis, and place the middle finger on the pubic bone. If the pelvis and the pubic bone are on the same plane, the spine is in neutral position. In the proper position, two parts of the torso do not touch the floor: the neck and the lower back.
To help the mind hone-in on the neutral spine, imagine placing martini glass, filled to the brim, and in the triangle formed by your hips and pelvis. If you rock forward, or have uneven hips, the glass spills. Only if the spine is neutral will the liquid stay in the glass.
During mat workouts, some exercises are done in neutral spine. Others are completed with a “flat back.” When the legs are on the floor, such as in the upper abdominal curl, or when using Pilates equipment, generally the spine is held in a neutral position. When the legs are in the air, the spine can become destabilized, so it’s best to use a flat back, or “tuck the tail” position.
Tuesday, May 12, 2009
Six Weeks to a Totally New You!
Pilates isn’t a “quick fix” activity. Yes, in only ten sessions, your body will have changed, but Pilates isn’t just about creating long, strong, lean muscles---It’s also about training the mind, and bringing into consciousness the mind body connection. Therefore, to get the most of Pilates, it’s important to see Pilates as a practice—something that is an essential part of every day.
Visiting Studio Blue two to three times a week for a guided work out will produce the best results. Setting up a regular routine to tone your body and mind will make performing the more the 600 Pilates mat routines and infinite number of equipment exercises smoother as well as more mentally and physically challenging. The rewards will be incredible!
It takes six weeks for something to become a habit. That’s a month and a half to change your life and transform your body from soft and stiff to svelte and flexible. Try out Studio Blue mat classes two to three times a week, and discover what you can achieve!
Visiting Studio Blue two to three times a week for a guided work out will produce the best results. Setting up a regular routine to tone your body and mind will make performing the more the 600 Pilates mat routines and infinite number of equipment exercises smoother as well as more mentally and physically challenging. The rewards will be incredible!
It takes six weeks for something to become a habit. That’s a month and a half to change your life and transform your body from soft and stiff to svelte and flexible. Try out Studio Blue mat classes two to three times a week, and discover what you can achieve!
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