Introducton and Mountain Pose, Arms Up
Yoga Mountain Pose, Arms Up
(c)2009, Marguerite OgleYoga and Pilates are distinct and complete disciplines, but they are also very compatible. Sometimes, dipping from one into the another can lend a fresh perspective to the way we approach an exercise or our workouts as a whole. Here, we have a set of 7 yoga poses that might offer new ways of deepening your Pilates practice.
This yoga sequence can be done on its own or combined with your Pilates routine. I've added notes on what the different poses might offer a Pilates practitioner as well as links to each pose at yoga at About.com. Try these yoga moves and see what you can discover about your Pilates practice by incorporating a little yoga from time to time.
Keep in mind that both yoga and Pilates are founded on working with the breath and an intention to integrate and elevate body, mind and spirit.
Learn more about Pilates and yoga in The Yoga Pilates Connection.
Mountain Pose, Arms Up
Begin with alert, active standing. Check your posture. Legs are parallel, hip distance apart, shoulders are relaxed. Abdominal muscles are engaged but not tight. Ankles, knees, hips, shoulders and ears are in a line. Gaze ahead.
Let your shoulder blades slide down your back as you sweep your arms out to the sides and bring them straight up overhead. The arms are parallel with palms facing each other.
Without lifting your shoulders, reach from your core through all the fingers, especially the pinkie.
Lift your chest and gaze upward.
Hold this pose 3 to 5 breaths
Use an inhale to lengthen your spine and return to upright. Return to basic standing.
Downward Facing Dog
Downward Facing Dog
(c)2010, Marguerite OgleSpread your fingers, with the middle finger pointing forward.
Rotate your upper arms outward slightly to open the chest.
Your knees are hip-distance apart.
Tuck your toes under and press through feet and your hands to lift your hips into the air.
Send energy down through your heels and out through your hands as your sit bones reach up and back.
Try to create space between your thighs and lower abdomen.
Your abdominal muscles are lightly pulled up and in, and your back is straight.
Hold this pose five breaths.
Shoulder Stand
Shoulder Stand
(c)2010, Marguerite OgleYour arms are along your sides with the backs of the arms and shoulders pressing slightly into the mat to open the chest.
Inhale: Bring your knees up, deepening the crease at the hips.
Exhale: Engage your abdominal muscles and press into the floor with the backs of your arms and palms to extend your legs and bring them over your head, lifting your hips so that your legs are about 45 degrees off the floor behind you. Weight is on your shoulders and arms, not on your neck.
Bring your hands to the back of the hips to help support the spine.
Lengthen your neck - head away from shoulders, shoulder blades moving down the back.
Continue reaching your lower body upward, extending the hips and legs toward the ceiling. Do not sink into the shoulders and chest.
Hold five or more breaths.
Bring your legs back down over your face before you exhale to roll your spine down.
Plow Pose
Yoga Plow Pose
(c)2009, Marguerite OgleYour arms are along your sides with the backs of the arms pressing slightly into the mat, opening the chest.
Inhale: Bring your knees up and deepen the crease at the hips.
Exhale: Press into the floor with the backs of your arms and palms. Extend your legs and bring them over your head. Continue the move, Lifting your hips so that your legs are about 45 degrees off the floor behind you. Weight is on your shoulders and arms, not on your neck.
Bring your hands to the back of the hips to help support the spine.
Inhale: Lengthen your neck - head away from shoulders, shoulder blades moving down the back.
Exhale: Take your legs to the floor behind you. Only go as far as you can without taking weight on your neck. Keep your legs as straight and together as possible.
Support this move by keeping the spine long; moving the thighs up, away from the abdomen and by using your abdominal muscles for support throughout.
Hold one to five minutes.
Exhale to roll the spine down onto the mat. Support the roll-down by pressing into the mat with the backs of your arms and palms and by using your abdominal muscles for control.
Cross-Legged Twist
Yoga Twist
(c)2009, Marguerite OgleInhale and rotate your torso to the right. Your head stays in line with the torso. Your hips stay even.
As you turn, place your left hand on the outside of your right knee.
Your right arm extends directly out from the right shoulder. Let the right hand find the floor.
Hold for three to five breaths.
Inhale to lengthen your spine as you return to facing front.
Repeat on the other side.
Bridge Pose
Yoga and Pilates: Bridge Pose
(c)2009, Marguerite OgleFeel your spine lengthen along the floor as you draw your abdominal muscles in and up.
Inhale: Press through your feet to lift your hips directly up to where your shoulders, hips and knees are on a diagonal line. You can press into a bigger arch from there if you make it a lengthening move, not a back crunch. Keep your legs parallel. Be sure that your weight rests on your shoulders, not on your neck.
Rotate your shoulders outward and bring your straight arms under you on the mat so that you can intertwine your fingers.
Hold three to five breaths.
Exhale to place your spine down on the mat, vertebrae by vertebrae.
Corpse Pose
Yoga Corpse Pose
(c)2009, Marguerite OgleYour arms are straight, a little bit away from your sides, palms up.
Move your shoulders down, away from your ears.
Relax your entire body, including your face and neck.
Bring your attention to your breath.
Continue to allow your body to relax and release into the floor.
Rest for 10 or more minutes
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