JS Pilates 0113 no windows webWhat is Matwork Pilates?

FLEX-EXTEND-ROTATE

That’s about it, all the spinal planes of movement, in a sequence of exercises designed to bring the body into alignment, release the tight areas, and then increase strength and flexibility.  Always with each client’s functional movement goals in mind, and always leaving you walking taller with improved posture.

 

“A few well designed movements, properly performed in a balanced sequence are worth hours of doing sloppy exercise or forced contortion”.  Joseph Pilates

 

New Year Term January 6th - February 26th 2020

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MON

 

1pm - 2pm

Improvers

37 St. Stephen Street

 

 

2.05pm -4.05pm

1:1 Classes

37 St Stephen Street

5.55pm - 6.55pm

 Intermediate

 37 St Stephen Street


 

7pm  - 8pm

Improvers

37 St Stephen Street

 

TUE

 

12.00pm-1.00pm

Improvers

37 St Stephen Street

 

 


 

                                               

 

6pm - 7pm

Flow

St Margarets House

 

 

 

 

6pm -7pm

Beginners

37 St Stephen Street

7.00pm - 8.00pm

Improvers

37 St Stephen Street

WED

 

6 - 7pm

Improvers

Columcille Centre          

7 - 8pm

Flow

Columcille Centre        

8.05 - 9.05pm

Beginners

Columcille Centre

 

THUR

         

Which class should I choose?

Please note that these classes are not suitable if you are a new client who is pregnant, or if you have been diagnosed with osteoporosis/osteopenia.  But specialist classes for these are in the pipeline so watch this space!

Beginners

Basic exercises to introduce you to the foundations underlying Pilates -  Alignment, Breathing and Core Stability.  You’ll learn to connect with your body, and improve your balance and posture. Joints are gently mobilised, tight muscles released, and you’ll gain the awareness to engage your muscles in a deep and precise way.  Suitable for those with no previous experience.

Improvers

Now you have the basics under your belt, we work on improving your strength, stability, flexibility and co-ordination, and start to introduce some of the intermediate exercises. Suitable for those who have done at least a 6 week block previously.

Intermediate

We pick up the pace and develop your Pilates’ skills with new exercises designed to challenge your co-ordination and increase your stability. A balanced and full body workout using small equipment such as bands, balls and rollers, which sometimes help you, sometimes make things tougher.

Flow

The flowing movement that makes Pilates such a joy comes to the fore, increasing your endurance and building strength and flexibility.  As we introduce some of the advanced exercises from Joseph Pilates’ original classic mat you’ll also find your mind challenged by the more complex choreographed sequences.  Lots of fun with the small equipment too! 

WORKSHOPS

Fascia, Feet, and Footprints

St Margarets House

Saturday 3rd August 2019 11.30am - 1.30pm  £20

Fascia is the system of connective tissue that runs in continuous chains and spirals throughout the body, binding and separating organs, muscles and bones, and helping to create tensegrity.  When we move, the kinetic energy created is captured and recoiled with elastic force to enable a return movement that is relaxed, graceful and efficient. But if the fascia is tight or ‘stuck', or we are out of alignment, we lose that benefit, and this free movement is compromised. 

This workshop will explore different ways to release the fascia, and ease muscle tension, using small equipment and your hands, and incorporating this into pilates exercises.  We will begin with the feet, as pain and dysfunction in the knees, hips, pelvis, spine, shoulders or neck may originate in dysfunction or lack of mobility at foot level, which can also block free and efficient movement.  

Your feet have the potential for great flexibility, and the fascia tissue of the feet has many sensory receptors which can give your body so much feedback about your environment and where your body is in space, which impacts on how you move. By stimulating an area, we enable better communication between it and the brain, and this is particularly helpful for the feet, as they tend to spend alot of time in rigid shoes, walking on flat, hard surfaces, which makes them inflexible and unable to fully utilise this sensory system. 

We will work up the body, addressing tension in legs, hips, glutes, lower and upper back, shoulders and finally neck, which will allow you to find correct alignment more easily. This alignment will be of relevance in the last part of the workshop where we will explore your walking or gait technique, and how you can access the benefit of the recoil system of the fascia, for more efficient and easy movement, allowing you to float out of the class! 

This workshop is suitable for all levels of abilities.

 

It All Begins With The Feet

Date tbc

Our feet work so hard for us on a daily basis, but they can be one of the most neglected areas of our bodies, barely even given a second thought; that is until pain occurs. What is your relationship with your feet? Do you even like them, look at them, let alone give them the attention and credit that they deserve? Or do you just quickly stuff them into socks and shoes and go on your way?

Your feet are an incredible feat (no pun intended!) of engineering; complex, delicate and strong. Not only do they have the ability for great flexibility, but they can give your body so much sensory feedback about your environment and relationship to the earth, which impacts on how you move. But if you spend most of your time in rigid shoes walking on flat, hard man made surfaces you can never allow your feet to achieve their full potential.

But it obviously isn’t only about your feet – that is just where it all begins. Your whole body can’t move freely and efficiently if your feet aren’t moving properly. Pain and dysfunction in the knees, hips, pelvis, spine, shoulders or neck may well originate in dysfunction or lack of mobility at foot level.

In this workshop there will be lots of gentle releasing, stretching, mobilising and strengthening of the feet. Then we will explore how our foot position when standing affects the alignment of the whole body, and how this impacts on our movement potential, and most importantly on walking. Which leads us to the role of the hips and glutes, so they will getting attention too. You can expect to leave having had a full body workout and given your feet some much needed TLC, and with a programme to follow to slowly and safely build up to more barefoot time. The rest of your body will be grateful too! Suitable for all levels of ability.

Extend and Strengthen Workshop

Date tbc

My last workshop focused on rotational movement, so now it is time to explore extension, in the spine and the hips.  Arguably the most important movement we all need to include these days, to counteract the effect of our lifestyles - smartphone or tablet addiction anyone?

The spine and the hips are two areas of the body where extension of the joints can become limited due to tension and tightness in the muscles, often caused by too much time spent sitting, slumped, with the head poking forward, and when we do then stand, it is hard to completely leave this posture behind.  The muscle imbalances this promotes can include tight and shortened muscles in the chest, shoulders and hips, and weakened muscles in the upper back, neck and glutes.

So we will start the 2 hour workshop with lots of stretching, releasing and opening of these tight areas, and then we will explore the Pilates exercises that focus on extending and lengthening, from beginners through to the more demanding movements of the Classical Mat, with preps and modifications as needed.

Once we have found more release in the front of the body we will work on strengthening the muscles of the back, to help support an upright posture.  Finally we will finish with some well earned guided relaxation.

This workshop is suitable for all levels.  Expect to leave feeling inches taller!

Advanced Classical Mat Workshop

Date tbc

The Advanced Classical Mat is based on the original matwork sequence devised by Joseph Pilates.  It is viewed by many in the Pilates world as the essence of the Pilates Method.  It consists of a dynamic and flowing sequence of over 40 exercises, linked by transitional movements, with the rhythm of the breath integral to the movement and pace.

Release and Align Workshop

Date tbc

This 2 hour workshop will explain what good alignment is, look at how you can assess and check it in your own body, and learn how to recognise when you are in (and out!) of it.  We will look at some of the exercises we frequently do in Pilates, and see how these movements are also excellent tools to help you find good alignment and set yourself up in the correct starting position for other exercises (particularly useful if you practise at home). Then we will work on releases and gentle stretches for areas of commonly held tension in the body, that may be keeping you out of good alignment, such as in the neck, shoulders, back, hip flexors, hamstrings, calves and feet.  The workshop is suitable for everyone, whether you have done one Pilates class or 1000!


JS Pilates 0206 webWhat do I need to bring?

Mats and all other equipment are provided.

Wear clothes that you can move comfortably in, and that allow me to see your movement and alignment.  No trainers required, but please do wear socks.