Chus Martinez On Nude PilatesPosted: January 16, 2013
Nude Pilates is a body conditioning routine that builds flexibility, muscle strength, and endurance. It places emphasis on spinal and pelvic alignment, breathing, and developing a strong core or centre, and improving coordination and balance. The Nude Pilates system allows for different exercises to be modified in range of difficulty from beginner to advanced. Intensity can be increased over time as the body conditions and adapts to the exercises. Nude Pilates is superior to conventional clothed Pilates in that it allows instructors and other class members to get a proper view of the student’s grasp of body control. Correct form is crucial to Pilates and gym clothes can make that difficult to observe. Nude Pilates is the obvious solution to this problem.
Concentration. Nude Pilates demands intense focus. You have to concentrate on what you’re doing all the time. And you must concentrate on your entire body for smooth movements. This is not easy, but in Nude Pilates the way that exercises are done is more important than the exercises themselves.
Control. “Contrology” was Joseph Pilates’ preferred name for his method and it is based on the idea of muscle control. Nude Pilates is a modern development of Joseph Pilates’ work drawing on another sixty plus years of scientific research into sport and fitness. We know now that some of the original Pilates exercises are counterproductive. Nothing about the Nude Pilates Method is haphazard. The reason you need to concentrate so thoroughly is so you can be in control of every aspect of every moment. All exercises are done with control and with the muscles working to lift against gravity. The Nude Pilates Method teaches you to be in control of your body and not at its mercy.
Centring. In order for the practitioner to attain control of their body they must have a starting place: the centre. The centre is the focal point of the Nude Pilates Method. Many Nude Pilates teachers refer to the group of muscles in the centre of the body—encompassing the abdomen, lower and upper back, hips, buttocks, and inner thighs—as the “powerhouse”. All movement in Pilates should begin from the powerhouse and flow outward to the limbs.
Flow or efficiency of movement. Nude Pilates aims for elegant sufficiency of movement, creating flow through the use of appropriate transitions. Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina. In other words, the Nude Pilates technique asserts that physical energy exerted from the centre should coordinate movements of the extremities: Nude Pilates is flowing movement outward from a strong core.
Precision is essential to correct Nude Pilates. Concentrate on the correct movements each time you exercise, lest you do them improperly and thus lose all the vital benefits of their value. The focus is on doing one precise and perfect movement, rather than many half-hearted ones. Nude Pilates is here reflecting common physical culture wisdom. You will gain more strength from a few energetic, concentrated efforts than from a thousand listless, sluggish movements”. The goal is for this precision to eventually become second nature, and carry over into everyday life as grace and economy of movement.
Breathing is crucial to the Nude Pilates method. Proper full inhalation and complete exhalation are key to this. Forced exhalation is the key to full inhalation. People need to squeeze out the lungs as if they are wringing a wet towel dry. In Nude Pilates exercises, the practitioner breathes out with the effort and in on the return. In order to keep the lower abdominals close to the spine; the breathing needs to be directed laterally, into the lower rib cage. Pilates breathing is described as a posterior lateral breathing, meaning that the practitioner is instructed to breathe deep into the back and sides of his or her rib cage. When practitioners exhale, they are instructed to note the engagement of their deep abdominal and pelvic floor muscles and maintain this engagement as they inhale. Nude Pilates attempts to properly coordinate this breathing practice with movement, including breathing instructions with every exercise. Above all, learn to breathe correctly.
Humans breathe on average around 18,000 breaths per day. Posterior lateral breathing is a way of breathing that facilitates bibasal expansion of the rib cage, this encourages the breath to travel down into the lower lungs and cleanse the blood by the exchange of oxygen with carbon dioxide. To understand this concept properly the practitioner has to first learn to expand and release the rib cage without deliberately breathing in or out. The in-breath (inhalation) and out-breath (exhalation) should occur instinctively as a result of the conscious expansion and release of the rib cage. This is how it is done: The practitioner places their hands on their lower ribs with their thumbs facing the back of their rib cage, trying not to think of breathing, relaxing their upper abdominals, and expanding their rib cage to the side against the soft resistance of their hands. Release the expansion of the rib cage by first melting away the area of the clavicles. This can also be tried with a scarf around the lower rib cage. The practitioner will not be able to expand and release the rib cage effectively if they try to contract their abdominal muscles to expand the rib cage and if they try to contract the rib cage instead of first release it.