NOTES BY THEA PERNACK.



Notes on Pilates and Yoga



These records dig deep into the two different concepts of Pilates and Yoga and shall inspire the integration of a practice into peoples lives.



YOGA NOTES



AROMA therapy


Aromas that relieve stress, anxiety and depression include lavender, rose, orange, bergamot, lemon, sandalwood and clary sage. Wether dried or processed into essential oils, with a pinch of creativity you can use nature to enhance well being (e.g. make herbal teas or apply directly on your skin).




Feel the sunshine



On the emotional level, the perception of touch plays an important role and the body reacts with a corresponding emotion. This is strongly influenced by previous experiences and impressions. This means, for example, that we almost automatically start to smile when the sunlight touches our face, just as we conversely feel uncomfortable or perhaps even stressed when we feel cold.


As we take a closer look at the characteristics and functioning of the skin, we also increasingly recognize the connections to yoga and our own practice. On the one hand, the skin does its job autonomously, as does the respiratory system. On the other hand, through its interaction with the outside world and the multitude of information and impressions it passes on to our subconscious via the nervous system, the skin builds up information and knowledge over time. Much of what we have experienced through the skin over the years is imprinted in our body and we react accordingly when the experience or impression occurs again. This is reflected in our learned behaviours, the decisions we make for our lifestyle, and drastic experiences in our lives, even traumas.





20 minute meditation



We only feel real change when we practice daily. The yoga scholar Patanjali wrote this 2000 years ago: Tivra samveganam assanah (Sutra 1.21) - through intensive practice the goal is quickly approached. No question, it is not so easy with the regular, let alone daily yoga practice.





Yoga philosophy



Like all philosophers, the first yogis asked themselves very simple questions: How do I want to live? How do I become happy? What is the meaning of my life? No matter which of the old texts of yogic philosophy you open, you will always encounter a voice that sounds timeless. That's because, as strange as it may sound, people many thousands of years ago had similar problems as we did. They found the separation of body and mind painful and wanted to overcome it.





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A regular yoga practice allows us to pass from the most material and physical, the body, to the most subtle and immaterial, the mind.


Techniques like asanas (postures), pranayama (control of the breath and energy) pratyahara (the turning of the senses inward) and dhyana (meditation) help to "get the mind out of the way". Without the interference of thoughts, the nervouse system relaxes and the body can do a better job of healing itself.





Pilates NOTES



Classical pilates



From toes to head



Posterior lateral breathing



Posterior Lateral Breathing facilitates bibasal expansion of the ribs. To master this breathing, the ribs must first be expanded and released without using breathing as an aid. Inhalation and exhalation then occur instinctively in response to the expansion and release of the ribs. This can be done as follows: Place your hands on the lower ribs so that the thumbs are on the back ribs. Then relax the upper abdomen and expand your ribs to the side against the gentle pressure of your hands. Now release the ribs again by "melting" the area around the collarbones. You can also do this with a towel around the lower chest. You will not be able to stretch the ribs effectively if you have tensed the abdominal muscles, or release the ribs if you have not stretched them before. Then do the same thing again and this time consciously concentrate on breathing in and out. Breathing in expands the ribs laterally, posteriorly and superiorly in a ratio of 60:30:10. This feels mainly like an activity in the back area. Exhalation is gradual, first by slowly and gently releasing the tension in the upper thoracic and sternal area without causing the front ribs to collapse. It ends in an activation of the power house.





The basic principles of pilates



The consideration of the pilates principles is an essential part of every pilates lesson. However, it should be noted that beginners often cannot yet apply all principles at once. A differentiation must be made by the trainer in any case. To avoid frustration, the principles should be built up slowly one after another. Here a certain methodology and didactics must be taken into account.


There are six pilates principles:

1. Centering

2. Respiration

3. Control

4. Concentration/Attention

5. Precision of movement

6. Flow of movement







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THEA PERNACK