Learn More About Pilates Mat Level One
Pilates for the blind and partially sighted starts with our Pilates Mat Level One. For this routine, you will need a padded surface like a Pilates or yoga mat. This helps with alignment and protects your joints. You will also need a chair or pillows for props. It is gently challenging and you will feel the difference in your body immediately. Creating strength in our core body enables our entire body to function as it should. Pilates is done slowly and precisely. It tones and relaxes. Best of all Pilates helps us walk tall and feel confident.
Fitness Descriptions Provide More Detail
These detailed fitness descriptions are in addition to our audio programs. They explain in more detail the exercise movement, as well as modification, in both audio and text format. They were created by a blind exercise advocate to make the exercises easier to understand and provide a more in depth workout experience. Below is just a sample of a few movements in this workout program. Fitness descriptions are included with every workout.
1 - Introduction, 2 - Neutral Spine, 3 - Neutral Pelvis, 4 - Supported Pelvis, 5 - Lateral Breath, 6 - Combined Breath with Pelvic Tilt, 7 - Half Curls, 8 - Mini Bridge, 9 - Full Shoulder Bridge, 10 - Spine Stretch, 11 - Toe Taps, 12 - Half Swan, 13 - Child Pose, 14 - Watch Dog, 15 - Knee Floats, 16 - Cat Cow Stretch, 17 - Side Lying Setup, 18 - Leg Circles, 19 - Straight Leg Inner Thigh Squeeze, 20 - Side-Lying Double Straight Leg Lift, 21 - Seated Spine Curl Forward, 22 - Spinal Twist, 23 - The Saw, 24 - Final Thoughts
Sample Exercise Descriptions
3 - Neutral Pelvis
Play Neutral Pelvis MP3
Download Neutral Pelvis MP3
Text Description:The pelvis is the lower part of your body, just above your legs. Your hip bones stick out in front. The pubic bone is in the front, near the top of your groin. In a neutral pelvis, while lying on your back, this will be flat. If you are carrying extra weight, you may not be able to feel these bones. Just keep in mind the idea that this should be level. This is a relaxed position, and not a particular exercise.
5 - Lateral Breath
Play Lateral Breath MP3
Download Lateral Breath MP3
Text Description:This is the main form of breathing in Pilates. It differs from yoga breathing because the emphasis is on the ribs first moving out, then pulling the abdominals in toward the spine as your ribs pull in as well. To do this breath, inhale deeply and feel your ribs moving out to the sides, as air fills your lungs, and back. The exhale is very important and is where you imagine pulling your bellybutton into your spine and your ribs into your spine and feeling that very dense feeling of muscles wrapping around your spine. The emphasis is on a deep inhale and a strong exhale.
9 - Full Shoulder Bridge
Play Full Shoulder Bridge MP3
Download Full Shoulder Bridge MP3
Text Description:This is essentially the same as the mini bridge we just did, except that we will be raising the hips higher, and will be paying particular attention to the location of the rib cage in relation to the hips. Your glutes, hamstrings, and abdominals are all engaged, while all your ribs are remaining on the mat so the lifting happens from just below the rib cage to the hips. Many times, in a bridge pose, you feel you need to lift your entire mid body off the mat. By lifting from the rib cage through the hips, you are more clearly defining the stomach and waistline. It is also important to keep your knees in line so they neither splay out to the sides nor touch each other in the center. Inhale, and as you exhale, tighten your abdominals, pulling your ribs in, engaging all muscles, and pressing up with your hips. Just before you feel your ribs beginning to lift, stop. Inhale in this position, with everything engaged. As you exhale, bring your body back to the mat, slowly and with control.