Yoga
Yoga is a centuries-old practice that includes a spiritual component supporting its holistic approach to fitness, nutrition, and lifestyle.
Studies have shown that yoga is a powerful tool for reducing stress, lowering blood pressure, improving concentration and balance, and increasing muscular strength, endurance and flexibility. The movements of yoga have crossed over into traditional group
fitness classes, but complete yoga practice can also include breathing techniques, chanting, and meditation as well as exercise.
Yoga has many styles, ranging from mild and therapeutic forms to the very vigorous forms which are so well known, such as hot yoga
and power yoga. People at any level of fitness can find and explore an appropriate style of yoga.
Pilates
Pilates was created in the early 20th century
as a physical conditioning system concentrating on development of the core of the body, or in Pilates's terms, the Powerhouse. While a healthy lifestyle is encouraged, it is not an integral part of the
program. The focus is on the physical in this very ordered and methodical approach to training. For years, dancers have depended
on Pilates to give them the lean, sculpted bodies they require for their art. Regular Pilates practice increases muscular
strength and endurance, improves posture, and increases flexibility. Since the primary focus is on the core, strong abs and back
muscles are a major benefit of Pilates work.
"Mind-Body" Programs
Both yoga and Pilates are considered 'mindbody' programs, meaning that participants
should be mentally focused and introspective as they perform the exercises. Both are slower than traditional calisthenics, and both coordinate breath with movement. Also common to both is the use of props. Yoga incorporates the use of blocks, blankets, and straps, while Pilates uses small props such as the Magic Circle or larger
apparatus such as the Pilates Reformer. Yoga and Pilates can both be done one-on-one or in a group setting.
Yoga and Pilates have much in common, but it may be the differences that are of more importance in choosing the program that is right for you. One of the most significant differences lies in structure. Whereas yoga is more contemplative and can be loosely structured, Pilates is more regimented. Pilates is done by sets and reps in a very ordered and precise way. Yoga, while it does have an innate order, is more organic and free-form.
Selecting a Program
Individuals seem to choose between yoga or Pilates based on which method they feel
complements their personality, with “Type A’s” generally gravitating toward Pilates or the more powerful and physical types of yoga. More mellow personality types tend to choose the gentle yoga disciplines. Less intuitive, but perhaps more beneficial, might
be the path that seems opposite to the dominant aspects of personality as a way of bringing balance to life, as with the athlete
who comes to appreciate the softness and flow of yoga as a counterbalance to the hardness and regimentation of competition.
Whether you choose yoga or Pilates, or perhaps both, it is of primary importance to find a qualified instructor. Both modes of exercise require in-depth training to fully grasp the range of the subject. Well-trained yoga and Pilates teachers are expected to have a thorough knowledge of anatomy, human movement, and exercise physiology, as well as the individual specialties of the discipline. Schools and training courses vary in the depth and quality of instruction they offer. Some courses last a day or a weekend. Others last for months or years and may require an apprenticeship before certification is achieved. How do you choose?
The Yoga Alliance is a non-profit organization whose mission is to lead the yoga community, set standards, foster integrity, provide resources and uphold the teachings of yoga. A searchable database is available on their Web site, www.yogaalliance.org, where students can find instructors who meet the training requirements of the Yoga Alliance. Teachers are listed at the minimum 250-hour level of training or at the 500-hour level.
The Pilates Method Alliance, www.pilatesmethodalliance.com, also offers a searchable database to help you find qualified teachers, as well as guidelines for training standards and a list of questions to ask your Pilates instructor that will help you confirm his or her qualifications. The mission of the Pilates Method Alliance is to protect the public by establishing certification and continuing-education standards for Pilates professionals.
With a little knowledge and footwork, it should not be difficult to find a yoga or Pilates class near you and begin to enjoy these effective methods of exercise and self improvement.
Source;
Reprinted with permission of the American College of Sports Medicine, ACSM Fit Society Page, Spring 2005, p. 2.
