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Tracey Kobayashi

50 Phelan Ave, NGYM
San Francisco, CA 94112
(415)452-7311
tkobayas@ccsf.edu

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Pilates exercise focuses on what Joseph Pilates called the powerhouse, which is the area of the torso extending from two inches above the navel to two inches below the navel and wraps all the way around the torso. The powerhouse encompasses muscles from the abdomen, back and hips which assist in pulling everything in and maintaining the posture. When properly conditioned, this in turn results in a leaner appearance. The guidelines below should be kept in mind while performing your exercise, as well as in maintaining proper posture throughout the day.

Postures

• Neutral Pelvis: on back, hips & knees aligned; heels of hands on hip bones, fingers on pubic bones form triangle; pelvis is neutral when triangle is parallel to floor.
• Spinal Alignment:
  • on back: hips & knees aligned; let back "melt" into floor, keep neck long.
  • sitting/standing: think of torso as a box, with pelvis and shoulders aligned, shoulders stacked over hips; keep box straight. Keep shoulders relaxed down and back.
  • Note: Joseph Pilates stressed a straight spine. However, we now emphasize a properly aligned spine. Because of the shape and articulation of the vertebrae, and the attachment of the supporting tissues, the spine is its most stable when it is properly aligned, with the cervical, thoracic and lumbar curves neither too straight nor too curved.
• navel to spine: keep the abdominals engaged, pulling the navel in and up.
• pilates-style stance: heels together, legs rotated externally from the hips, this is essentially a ballet first position.
• curled-up position: on back, engage abdominals to draw torso up and lift shoulders off mat; keep base of shoulder blades in contact w/floor; don't jam chin to chest or strain neck -- maintain alignment of your cervical vertebrae/think of your head and shoulders as one unit.

Breathing

Engage your abdominal muscles. Inhale deeply through your nose and exhale through your mouth. Allow ribs to expand and contract. If you place your hands on your ribcage, you should feel the ribs pressing out against the hands.

Tempo

The exercises are meant to be performed at a fairly even pace -- not so fast as to be jerky, but not slowly, either. Think of keeping the movements fluid and controlled. In the beginning, we will do the movements a little slower so you can get a feel for the movement itself.