In this chapter you will be introduced to some more advanced exercises. These require greater control over your breathing and include more complex combinations of movements. Many of them also rely on a basic level of strength in the centering muscles. Integrate these exercises gradually into your regular routine when you feel you are ready to progress further. Remember that your Pilates training is not a race, and there is no glory in attempting exercises that you are not ready for. It is better to devote more time to foundation work than to progress too quickly and run the risk of injury.
Progressing your Breathing
Breathing into the back
In the all-fours position you can develop your awareness of the expansion of the back of the ribcage during inhalation.
Breathing control should always remain the linchpin of your exercise technique. You will by now have an insight into how the way you breathe affects your whole body, both at rest and during physical effort. You will also be finding it easier to switch to rib breathing as you perform your exercises. Your control of your inhalation and exhalation will have improved considerably and you will also notice that you can expand your ribcage further with the in-breath and contract it more effectively with the out-breath than when you first started.
While Pilates does not improve heart and lung capacity in the same way as aerobic exercise does, you will notice that you are able to control your breathing more effectively. It will be deeper, so the supply of oxygen to your body will be improved, and the expulsion of waste gases more efficient. This results in more energy and stamina.
Breathing each day
It is easy to build breathing practice into your everyday activities. For example, you can do a few minutes of rib breathing while you are waiting in line or sitting at your desk during a break. As you progress with your Pilates program you will probably find yourself using Pilates breathing techniques naturally to help you use your body more effectively as you exert effort, such as when lifting or turning You will also find that your movements become more confident and deliberate, which will reduce the risk of injuries caused by uncontrolled actions.
Progression exercises
The four-square breathing exercise is designed to improve your awareness of the action of the back of the ribcage during inhalation and exhalation. At the same time you will be using your centering muscles to stabilize the curves of your back. Awareness of the position of the shoulder blades also forms an important element of this exercise.
Four-square breathing
For this exercise you should position yourself on your hands and knees. Take the time to make sure that your limbs are placed in proper alignment before starting the exercise. The overall objective is to keep the lower part of the body stable while maximizing the expansion of the ribcage into the back. This requires you to engage the centering muscles, including those of the pelvic floor, without creating tension in the upper back or shoulders. The neck needs to be held in line with the spine to avoid increasing the lumbar curve of the back.
1 Kneel on all fours with your hands under your shoulders and your knees under your hips, hip-width apart.
2 Allow your back to hollow down.
3 Now arch your spine, allowing your head to drop down naturally.
4 Return your back to a neutral position between hollowed and arched. This is your starting position.
5 Engage your centering muscles and breathe into your ribs, concentrating on the expansion of the ribcage into your back. Then breathe out, drawing your ribcage downward and inward. Repeat ten times.
