Yoga Or Pilates

8/14/2019 Yoga Or Pilates

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FEATURE

Yoga



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YogaBackgroundYoga is a way of life, an integrated system of

discipline for the mind, body and spirit

which has been practiced for thousands of

years in India, and is as popular now as ever.

To the ancient Yogi, the body was seen

as a vehicle for the soul, and as such

should be maintained in the best possible

condition using a pure vegetarian diet,

proper relaxation, breathing exercises,

physical exercises, positive thinking and

meditation. Whilst in our western society it

might be challenging to take on the

discipline required to be a Yogi in all areas

of our lives, we can still benefit hugely

from the physical exercise or ‘Asanas’ that

make up part of the Yoga practice.

The principles■ Patience – waiting for your body to

become comfortable in the posture

■ Non–competitiveness – working

within your own limits without

judgment

■ Breath – paying attention to deep,

abdominal breathing or variations

■ Relaxation – beginning and ending

the session with proper relaxation

■ Focus – keeping the mind focused on

the breath and posture.

■ Balance – using counter-poses to

balance the body

The exercisesThe asanas (a Sanskrit word meaning

steady pose) are designed to promote a

state of mental and physical health and

work on the internal as well as the

external body. The asanas promote

flexibility, strength, relaxation and

concentration by holding postures.

FEATURE

People often ask ‘What is the difference between

Yoga and Pilates and which is the most effective?’

Caroline Sandry gives you the lowdown on both.

which gets you fitter?

or Pilates



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Holding the postures for longer or

repeating the same posture will develop

strength and stamina as well as mental

focus. Linking the postures together

quickly can have a more aerobic effect.

TYPES OF YOGA■ Astanga Yoga – a demanding form of

Yoga where the postures are linkedtogether in a flowing sequence. Good

for building strength, stamina and CV

fitness. I asked Yoga teacher Helen

Heaslip to explain Astanga Yoga

“Astanga Yoga follows a routine, which

builds warmth in the body and works

the body internally as well as externally.

It has a wonderful detoxifying and

cleansing effect. The twists at the end

enhance this process, and the inversions

come last draining all the fluids

downwards before the final relaxation.

The breath in Astanga is wonderful and

can help people develop their lungcapacity, and using the ‘Bandhas’

(muscular locks) as we breath also helps

to develop core strength and

awareness.” (contact Helen at

[email protected])

■ Bikram Yoga – Hatha yoga in a

special heated studio around 105

degrees. 26 postures and two

breathing exercises. Physically and

mentally challenging. Good for

detoxification, weight loss, strength

and stamina.

■ Hatha Yoga – a gentle form of Yoga

working through a sequence of asanaswith some relaxation. The best place

to start out in Yoga, as you will have

the time and space to learn each

posture and how to take the postures

to the next level.

■ Sivananda Yoga – Sivananda Yoga

takes a traditional approach to Hatha

Yoga and is based on the five points of

Yoga for radiant health and mental

peace of its founder – Swami Vishnu-

Devananda. The five points are proper

exercise (the asanas), proper breathing,

proper relaxation, diet, positive

thinking and meditation.

■ Who is it for? There is a type Yoga

for everyone – all you have to do is

decide what you would like from your

class. Yoga can be very simple for the

beginner or very challenging for the

experienced. I would recommend

trying a couple of different classes

before deciding which Yoga is for you.

■ The kit – No special kit is needed for

yoga, just loose, comfortable clothes.

You may wish to use your own yoga

mat. There are however many tempting

clothes on offer for the practicing Yogi!

Check out www.sweatybetty.com

or www.yogamad.com

■ The downside – Yoga can be difficult

for stiff western bodies and minds! If you

are new to Yoga, try to remember that it

is non-competitive and avoid looking at

the super-bendy class members and

comparing yourself to them!

PilatesBackgroundJoseph Pilates was born in Germany in 1880,

and was a frail and sickly young man. He

became passionate about the body and

physical exercise in his efforts to improve his

physique. During the First World War, Pilates

happened to be in England and was interned

because of his nationality. Whilst confined, he

devised a system of exercise to maintain and

improve his and his fellow internee’s health

and used pulley systems on the beds – much

like the Pilates Reformer you may see in

modern studios today. After the war, Pilates

worked with dancers in Germany, before

heading to America where he opened his first

studio. Here, he attracted some of the best

ballet dancers and as his reputation grew,

actors, sportspeople and the rich and famous

became devotees, drawn to the exercise

system which gave strength and tone to the

body without bulk, and which promoted a

sense of calm and balance.

Today, Pilates still attracts the rich and

famous, and has a well deserved

reputation for making the body beautiful,

with many celebrities crediting Pilates for

their slim physiques.

The PrinciplesThe principles of Pilates are:

■ Concentration – Key to connecting

mind and body

■ Relaxation – working without undue

tension

■ Coordination – being aware of what

your body is actually doing

■ Breathing – deep thoracic (rib)breathing

■ Centering – initiating movements

from the ‘powerhouse’ or centre

■ Flowing movements – movements

should be graceful and fluid

■ Control – each movement is

performed in a slow controlled manner

■ Precision – each movement has a

purpose

TYPES OF PILATES■ Pilates matwork class –

Traditional and adapted Pilates

exercises adapted for the mat. Classeseither for beginners, intermediate or

advanced, and should have a

maximum of 12 participants. Great for

balancing the body, improving

flexibility, body awareness and for

gentle toning. I spoke to Body Control

teacher Alison Strophair – “Body

Control Pilates is specifically designed

to meet the needs of each individual.

Exercises are broken down so that

they can be tailored to every client. It

is extremely safe for those who wish to

rehabilitate injuries or to alleviate pain

caused by poor posture or muscleimbalances. On the other hand the

traditional mat repertoire is

extremely challenging and exciting for

the Pilates enthusiast. Mat classes are

both relaxing and stimulating whilst

private sessions can incorporate the

use of larger equipment to give a

deeper and faster understanding of the

Pilates Principles. You will always

leave a session feeling energised and

invigorated with a far greater

awareness of your body and the

desire to keep it happy!” (contact

Alison at -

[email protected]). Body

control and Stott Pilates are among the

most reputable Pilates schools, so

check their websites for teachers in

your area.

■ Pilates studio equipment class –

Most studios offer small group classes

with several pieces of equipment.

There might be one or two teachers

for a group of 4 or 5 participants.

Large studio equipment might include

the Reformer – a type of sliding bed

with pulleys and springs, The Cadillac

or Trapeze Table – similar to a four

poster bed with push/pull bars and

resistance, Wall Springs for arm, leg

and abdominal exercises against

resistance. If you have space at home,

FEATURE

Sample Hatha or Sivasanayoga class – 90 minutes

Sivasana – relaxation pose 5 mins

Pranayama – breathing exercises

Sun salutation series – 6 sets – moving

sequence warms up whole body

Headstand or dolphin – inversion,

works shoulders

Shoulderstand – inversion,

open upper spine

Plough – as aboveBridge – backbend

Fish – counter-pose for bridge

Forward bend – stretch entire back of body

Incline plane – counter-pose for above

Cobra – backbend series – upper spine

Locust – backbend

Bow – complete back bend

Spine twist – stretches spine and hips

Crow – balance pose strengthens arms

Triangle series – open hips, tone legs

and stretches entire body

Sivasana – Final relaxation up to 10 mins

I would recommend

trying a couple of

different classes

before deciding

which Yoga is for you



Ultra-FIT 45

you can get fantastic equipment

for home use – check out

www.shop4pilates.com for their

Pilates performer.

■ Who is it for? Pilates is for anybody

and everybody. It can be adapted to

suit the complete beginner, or to

challenge an Olympic athlete. Pilates

can be tailored to rehab or sports

specific, toning or stretching and can

be done with or without resistance.

Pilates is particularly wonderful for pre

and post pregnancy, and can play a

key role in recovery from childbirth

after the 6 week check period.

■ The downside – In a group

situation, you may find you are

hindered by the most injured or unfit

person in your group and that

progress is slow. There is a lot of

attention to detail and breathing, and

newcomers may find this difficult or

tedious. You should always try to find

a class with a maximum of 12

participants, as a good teacher will

need to be able to see each person

clearly and have time to correct.

■ The Kit – No special equipment is

needed. Just loose, comfortable

clothing which does not restrict

movement. You may prefer to take

your own mat, which should be

padded – a Yoga mat is too thin for

some of the movements. Depending

upon your posture, you may need a

rolled up towel for head support.

www.yogamad.com has some

great clothes and props for pilates

and yoga.

FEATURE

Sample Pilates matworkclass – 60 minutes

Standing postural awareness

Shoulder warm up

Neck warm up

Roll downs – stretches entire spine

Cat stretch – spine stretchSupine shoulder warm-up – lying

shoulder movements

Upper body opener – side lying rotation

Shoulder bridge – mobilises spine,

tones bottom

Abdominal curls – controlled crunches

The 100 – abdominal exercise –

100 breaths

Single leg stretch – abdominal exercise

Criss-cross – oblique twist

Breast stroke – upper spine mobility,

stability work

Oblique roll back – spinal mobility,

abdominal strength & stabilitySide leg exercises – pelvic stability,

leg & hip strengthening

Swimming – on all fours, stability,

back strengthening

Plank or leg pull front –

all over strength and stability

Hamstring stretch, hip flexor release

and relaxation 5 mins.

Type of class duration benefits cals burnt

Astanga Yoga 120 mins upper body strength 430

Increases flexibility

Detoxifying

Toning

A challenging class which made me sweat a little and did work the CV system as well as

all muscles groups. A great workout for the arms and had muscle soreness for two days

after. I burnt 430 Calories in the two hours, and felt very tired but also energised.

Bikram Yoga 90 mins Detoxifying 522

Burns calories


Some toning effectA real challenge. My heart rate was quite high throughout the hour and a half class – due

to the heat and holding the postures. I burnt 522 Calories, and felt great after the class –

no muscle soreness and good energy, but I did have a cracking headache later that day. I

would not recommend this if you are very unfit, new to yoga or adverse to heat!

Sivananda Yoga 90 mins relaxing


Some strengthening effect

The most calming of all the classes. The sun salutations series does have some cardio

effect but only for the first ten minutes or so. The class included breathing exercises and

a long relaxation, as well as a short prayer. Very calming and meditative – a great way to

de-stress or end the week.

Stott intermediatepilates matwork 60 mins abdominal strength 112

toning

improves posture

can improve flexibility

Reasonably challenging throughout, with emphasis on core stability and abdominal work.

Some of the leg exercises are surprisingly challenging and my muscles did feel tired and

worked, although I felt no real effect on my heart rate. The addition of props (flex band and

fitness circle) meant I could add extra resistance.

Reformer workout 45 mins all over strength

(on aero performer) Balances body

Improves flexibility

A wonderful feeling – gliding back and forth. The machine seems to find your weak spots!

Great for lengthening whilst toning and the adjustable resistance means you can increase

the challenge to your strength, or your stability. The addition of a cardio board on the

reformer (like a rebounder) can give a great CV workout whilst toning legs, bum and core.

SO – WHICH GETS YOU FITTER: YOGA OR PILATES?

If fitness and weight loss are your goals, then Bikram Yoga has to be the best place to start,

closely followed by Astanga Yoga. If you are looking for strength, tone and condition then

Pilates matwork or equipment classes are ideal. If you are looking to improve your mental

fitness, then Sivananda Yoga and most Hatha and Astanga Yoga classes will certainly put

you on track. For flexibility Yoga definitely comes out on top, although Pilates will give

some gains, and for a great CV and body conditioning workout – the Pilates reformer with

the CV board will keep you challenged for years to come!

USEFUL WEBSITESwww.sivananda.co.uk

www.bikramyoga.co.uk

www.bwy.org.uk

www.stott-pilates.co.ukwww.bodycontrol.co.uk

www.yogamad.com

www.shop4pilates.com

Pilates is for

anybody andeverybody. It can be

adapted to suit the

complete beginner,

or to challenge an

Olympic athlete

Yoga Or Pilates

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