Sister Studio

nce studios and ballet schools to benefit the dancers’ abilities. It was only after his death that it was called Pilates and when it was brought to England in 1995 by Lynn Robinson she took it to the public forum and termed it Body Control Pilates. It is these adapted versions of the original 32 exercises that we will practice in class. During Class:
In class only work at an intensity and range of movement that suits you. Please feel free to discuss any difficulties you have with any of the exercises. The quality of the movement is more important than the quantity. The exercises are aimed at improving joint mobility and/or muscle strengthening, particularly in the pelvis, shoulders, back and core. They are focused around 6 principles which are control, concentration, centering, precision, balance and flow. Remember these throughout the class making the movements effective and recognising the element of relaxation as you concentrate on YOU. This should result in a class that benefits your physical and mental health. Standing Posture:
Feet in slight ‘V’, transfer weight from right to left, then find the balanced point, transfer weight from toes to heels then find the balanced point. Knees soft, hips stacked above knees. Place hands on hip bones, visualise pelvis as a bucket of water. Then tip pelvis forward to spill the water out of the front of the bucket, then tip pelvis back to spill water out of the back of the bucket. Repeat these movements making them less exaggerated until your spine is in a neutral position. Spine lengthened, shoulders relaxed with shoulder blades back and down (in back pockets), neck long with head centered. Engaging Your Core:
Place your two thumbs at your belly button and point your hands downwards so your two index fingers touch at the p***c bone. Draw the muscles in this area towards the spine, contract your pelvic floor to zip and hollow. Maintain an appropriate connection in this area throughout the exercises. Thoracic Breathing:
Maintaining neutral posture and with your core engaged, place your hands on your rib cage so your middle fingers just touch each other. As you breathe in let the ribs expand laterally keeping your shoulders relaxed. As you inhale through your nose your fingertips should move apart and as you exhale your fingers should come back together and touch again. This is thoracic breathing. Use this breathing when performing the exercises.