KATHY LUCAS | CST(R) & PILATES



Based on the teachings of Joseph H. Pilates, this exercise system strengthens and stretches muscles, and promotes coordination and awareness. It focuses the mind to work the body. Involving full body participation, movements originate from the core of the body outward. *The following information is merely an introduction to some of the fundamentals and movement basics of mat pilates. For a more detailed or extended view of the exercises, click on the link page.
	Center yourself and find your breath…
	The Spine: Like the natural curve of this hollyhock, there is a natural curve in our lumbar spine or low back. Be aware if you are tilting the pelvis too far forward, or if you are tilting the pelvis too far back. Keep the natural curve that exists in the low back. Before executing a pilates movement, it’s a good idea to have an image of the deeper skeletal and muscular body.
	The Arms: Just as these wisteria pods hang from their trees, so should the arms hang at the sides of the body. Keep length through the back of the neck, and leave space between the ears and shoulders.
	Elongating The Body: Grow through the top of the head while feeling grounded in the feet. Try not to lift the chin as you reach through the head. Try to feel length through the entire body.
Pilates Breathing Through Imagery

Rib Cage Breathing The Inhale: Breathe through your nose (mouth closed), and expand your rib cage on the inhale. Think of each side of the rib cage expanding and slowly filling with air. Just as the ribs of this parasol expand, so does your rib cage.
	The Exhale: Reach your navel in and up towards the spine as you exhale through an open mouth. Visually connect to the deeper abdominal muscles when you breathe. The image of how this Japanese Obi narrows the torso and pulls the belly in may help you to do the same while exhaling.
	Postural Alignment: Imagine space throughout the spine. Scan your body and try to attain symmetry. Balance each side of the body by focusing and sensing whether one side feels differently than the other. For example, if one shoulder is slightly higher than the other, try to focus on finding symmetry so that each side is physically balanced.

Pilates Breathing Through Imagery