DEFINITION, ORIGINS, DIFFERENCES BETWEEN PILATES AND YOGA
Find out in this article whatPilates is , where it comes from, what it is and how it differs from yoga in general and from all yoga styles. Discover the differences in postures and breathing.
This article is brought to you by Audrey, co-founder of e-Pilâtes, thePilates classes that connect you to your well-being
The method PILATES in a few words
Finally, what is this method Pilates, which is so often mentioned when we talk about fitness?
To make it simple and effective, we would say that it is a method of muscle strengthening, invented by Joseph Pilates during difficult physical circumstances (illness, incarceration…) Joseph had the good idea to set up a whole bunch ofvery precise exercises, to strengthen the whole body, according to great foundations.
And yes, we breathe in Pilates! But not just any way… In fact, each movement will be performed on a very precise breathing. We will speak of lateral thoracic inspiration which will be located at the top of the thorax, and the expiration will be done, it, by drawing in the belly well. All this sprinkled with a small contraction of the perineum just before blowing. This breathing accompanies each maneuver and allows maximum recruitment of the deep abdominal muscles. It also protects and strengthens the pelvic floor, in short, to try it is to adopt it!
Directly linked to breathing, the notion of centering is one of the bases of Pilates. We are talking about the center of the body (the entire thorax). The latter must be strong and solid with every movement. This center really represents the base of the position on which the movements of the limbs can be solidly based.
The breathing, which already engages the deep abdominals (the transverse) and the perineum, does part of the task but it is also necessary to place his shoulder blades well, “in the back pockets of his pants”. It is also necessary to place the spine in a neutral position (physiological position) to have a well positioned and “engaged” center.
This centering is present at all times and involves all the postural muscles of the body. It is easy to understand why muscle strengthening is called “deep” in the Pilatesmethod .
Each position requires maximum concentration This principle is directly related to the principle of precision.
Indeed, the body and mind must be connected and there is no question of thinking about the shopping list during a Pilates training! You will be too busy checking if the placement is good, if the breath is coherent… Guaranteed de-stressing effect, because for once, you concentrate on yourself and only that!
Ultra rigorous, Joseph Pilates will even speak of “contrology”!
This is the perfect application of this principle. Indeed, each gesture is carried out with a mastery of the mind on the bodyAnother way of linking “head and legs”! Each exercise is performed in a controlled manner and each body part has its place. So don’t forget to place your shoulders while your legs are moving! And for this reason, the Pilates method is often referred to as “gentle method“. Indeed, as every movement is controlledthe risk of injury is really reduced!
And therefore quality rather than quantity! It is much better to do 5 reps at 100% efficiency than 30 “just about”. And the precision is required in every workout to achieve maximum intensity. We will therefore work on the technique thoroughly for stronger and stronger sensations!
A Pilates session is a bit like a choreography, movements linked with fluidity, slowness and precision.
Of course, training allows you to respect these great principles little by little, but when you think about it, he had everything figured out this Joseph!
What if I have back pain, is it allowed?
Pilates is even completely recommended to relieve back pain!
Of course the medical prerequisite is mandatory, one does not launch into a sport without medical authorization, especially with back problems.
Once the sesame is obtained, here are some good reasons to start seriously “Pilating”!
Moving is good for you!
The figures are clear: the greatest cause of back problemsis immobility!
The sedentary lifestyle, the lack of body movement, the positions and gestures repetitive and all that…. Well, it ends up hurting! And no question of retorting “but I move a lot at work” because even if your profession is not totally without movement, there is a good chance that the gestures are always the same and the routine, it kills (not only the couple finally). The body therefore lacks overall solicitation and becomes ankylosed. The muscles and tendons go on strike while the joints start to “sulk” and the first tensions/pains appear. It is therefore urgent to react and the ideal is to take action. We awakens the bodyWe stimulate it regularly and the benefits are already being felt…
The method PILATES method: gentle on the joints, formidable for the muscles!
As explained above, all the exercises will be linked with maximum control and here, no jumping, no joint trauma which could be difficult for your back to handle. sore back. No quick and extreme gestures either, since the key word is respect for the body, in short, we do ourselves good and above all, no harm!
On the other hand, we don’t skimp on muscle strengthening, joint well-being doesn’t necessarily rhyme with low muscle intensity. And your muscles will know something about it because they are solicited in depth and over a complete range of motion. They will give their best and little by little you will feel them stronger!
This way your whole body becomes stronger and your spine is better maintained. More mobile and stronger, it becomes less painful and that’s really good news!
A permanent work of the posture in method PILATES
Even if the latest studies show that the relationship between posture and pain is not obvious, it is still good to remember theimportance of posture on a daily basis.
The theoretical “anatomical” posture is described with a spine stretched from bottom to top, a long neck and an open shoulder girdle with the shoulders open down and back. In the Pilates method, this self-growth is constantly stimulated and little by little the muscles are trained and fix the joints in this ideal theoretical position”.
And this upright, “tall” position is also important in our daily lives.
Knowing how to stand means knowing how to present yourself. Quickly, in a fraction of a second, the way we stand will also represent who we are and what information we want to convey…
Needless to say, Joseph Pilates looked great!
A foolproof abdominal strap!
Here again, the fundamental principle of centering described above is very important. abdominals in a global and protective way really makes the difference!
In the Pilates method, we strengthen the abdominal muscles without crushing the spine, we respect its anatomy and curves to the maximum and this is how the back is preserved. The pelvic floor is also preserved. By exhaling with the belly tucked in, direct pressure on the belly is limited to a minimum and as a voluntary contraction is required before each exhalation, it is strengthened and the inconveniences linked to a weakened perineum (urinary incontinence etc.) are avoided.
In short, we respect each other! And the abdominals will perform their role of anterior support for our back, all without damage!
While Pilates was born in the 19th century with, as described above, a rather therapeutic goal, the source of yoga is much older… We can go back 5000 years earlier to India to find the first founding texts of yoga. It is not only physical exercises but rather a whole philosophy, encompassing the body, the being, the universe…
We can say that a Pilates class is lived especially during the session, it is a physical effort above all. The postural, muscular and other benefits will extend into everyday life.
A yoga session is part of an entire lifestyle. Self-awareness, world-awareness and meditation are invited during this practice.
To summarize, these two disciplines both connect the body and the mind but one is more corporeal than the other. Pilates is focused on the body while yoga calls for a certain capacity of reflection/meditation, of perception of the universe…
Differences in breathing
The Pilates method, as explained above, requires very precise breathing. It is mainly located in the thoracic area. This allows the belly to be pulled in most of the time and thus keeps the deep abdominal strap (transverse muscle) engaged.
In yoga, depending on the practice, breathing will be different and more varied (abdominal breathing, thoracic breathing, on specific times, open glottis…). There are many ways to breathe in this discipline.
In any case, Yoga and Pilates make breathing a primary basis, these two disciplines require breathing work in full awareness, necessary for concentration.
PiLÂTES and Yoga, these two “friends” who want to do you good
And yes, the huge common point of these two sports practices is above all to promote well-being!
By focusing on the body, the mind, controlled movements, performed with full awareness, we take care of ourselves. We put our body in motion, we can almost say that we “heal” it and that without medication.
In yoga as in pilates, the mat is the basic equipment and it is important to choose one that suits our needs and our practice.
Tendency to sweat
If you tend to sweat a lot and/or have a very regular practice, the natural rubber mats of the Performance range would be more appropriate for you: it offers a soft textile cover with the adhesion is activated by contact with perspiration. With a pleasant touch and natural and thanks to its rubber base, this range brings a great stability on the ground.
If you have a regular practice and are looking for a anti-slip mat we recommend the mats from the Star range. This range is designed for those who do not sweat or sweat very little and/or who are looking for great stability in all circumstances, in all practices. Its rubber base, similar to that of the Performance Range mat, offers a perfect grip on the ground!
For people with weak knees, we recommend the merino wool mini pad. This is added to your mat and is useful especially inpilates postures that require a lot of balance and therefore support on the floor.
Finally, whether it is Pilates, gym or yoga, what will be required of the practitioner isdiligence, willpower and time. I know, it’s often complicated for most of us, but in the end, shouldn’t we start there?
Make time for yourself. Let’s hear it…
Audrey, Co-founder e- Pilates
Coach Pilates & Physiotherapist