Efforting

I think and talk about efforting a lot.   For myself, I usually want to be very good or great at everything I do.  Perfect would be perfect.  But trying, or efforting to be good at something has always been a thorn in my side.  I simply don't know how to do it in such a way that I get the results that I am going after.  I try very hard and then develop an expectation that my results should match the amount that I am trying.  It rarely if ever works out that way for me.

As far as Pilates goes, that might mean that I try to do movements my body is not prepared to do (not warmed up), work too fast (not focussed or experiencing my body) or simply attempt some movement beyond its capabilities (neither strong or flexible enough).  I may be able to continue on this route for some time, but eventually the result will be an injury.  A person with a body less prone to injury might hit a plateau, or develop muscle imbalances that will lead to an injury somewhat further down the line of their life.

What to do?

My current trajectory in Pilates is to put the effort into my concentration and focus.  Being in the present, focussing on one thing:  my body and what it is doing in the moment, and allowing the rest to flow from that.

That doesn't mean I'm not using my muscles!  I am using them, just using them in a more mindful and efficient manner.

Conscious Breathing

With Pilates taking on so many variations these days, I think it’s important to remember that it’s pretty hard to access your core Pilates-style without focusing on conscious breathing.  Even after practicing Pilates for so many years I still catch myself breathing incorrectly, especially on the ‘in’ breath.

How to perform conscious breathing?

This type of breathing can be performed seated, standing or lying down, but if you are just starting out….

1. Lie down on a firm supported surface and bend your knees so that your feet are flat, pointing straight ahead 3-4 inches apart, find neutral spine with your hip and pubic bones on the same plane and your tail heavy.
2. Just breathe a couple of times to allow your limbs and torso to sink into your supporting surface
3. You are going to be breathing in through your nose and out through your mouth.
4. On your ‘in’ breath:  feel your ribs expanding laterally (like an accordion).  You should feel your upper back expanding into the surface beneath you.
5. On your ‘exhale’ engage your pelvic floor, scoop from hip to hip and pull in and up.

Here are some tips for accomplishing this breathing technique.

1. Be patient.  Some people know how to send their breath around their body, others don’t.  I had one client who took 3 years to learn this breathing technique.  Others can do it in a couple of sessions. 
2. Don’t put 100% of effort into it, save some room for sensation.  When you put 100% of effort into an endeavor your movement ends up tight and tense.  Your breath should feel more like a massage.
3. Place one hand on your rib cage and one hand on your stomach.  The hand on your ribs should move outward when you inhale, the hand on your stomach should not!
4. If you don’t know how to engage your pelvic floor…that will be in the next post!