Exercises for Yoga & Pilates Class

Yoga and Pilates are both forms of exercise that lengthen, stretch and tone muscles to create more flexibility, range of motion and strength in the body. Both of these types of exercises can be done on a mat, using few or no props. They simply require a deep concentration to how the body is moving, thus creating the mind-body connection.

  1. Core Strength

    • Pilates and yoga strength the core muscles in the center of the body.

      The core is the region of the body between the chest and the hips, including the abdominal muscles, the sides of the waist, and the lower back. Pilates and yoga both use core exercises, such as Boat pose or the Pilates Hundreds, to strengthen and train the core in functional movements. With a stronger core, the back is more supported and posture improves. To perform core exercises, keep the spine lengthened with the navel drawn in toward the spine.

    Backbends

    • Backbends help strengthen the back muscles and the glutes.

      Backbends in both yoga and Pilates classes help support and strengthen the lower back, while toning the glutes and hamstrings and opening the hip flexors. Backbends help to relieve tension in the lower back. To perform backbends, such as Bridge pose or Wheel, keep the navel and glutes engaged, the hips pressing forward, and the tailbone lengthened as the spine bends.

    Twists

    • Twisting exercises help to release tension through the spine.

      Twisting postures help to release tension in the spine by stretching out the muscles in the back, shoulders and sides of the core. Twisting exercises can be done standing, seated or lying on your back. As you twist, one part of the body and spine stays steady and the other portion moves, acting as a sort of "wringing-out" motion for the spine. This helps to release tension.

    Balancing Poses

    • Balancing postures help to increase concentration, strength and overall balance.

      Balancing postures are used in yoga and Pilates classes to increase the strength in the legs and core, as well as to improve concentration. In a balancing exercise, you usually stand on one foot while lifting the other, such as in Tree pose. The standing leg is in an isometric hold, which tones muscles as you hold the position. In yoga classes, you are often directed to set your gaze upon a nonmoving object to help you concentrate as you hold the pose steady.