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Javier Medina, Pilates expert in Shanti Som Wellbeing Retreat
Hi Javier, as an expert in Pilates, could you please explain what is Pilates is and why you recommend it?
It is a gymnastics suitable for those who do not like to sweat in the gym, because although it works the muscles and the body's elasticity in depth, it does not require heavy training. It is recommended for the rehabilitation of people who have suffered a bone or muscle injury.
The method combines the best of Eastern and Western traditions by uniting the body and mind and considering them as a whole that cooperates in complete harmony. The Eastern approach to exercise is a path to calmness, centredness and wholeness, with an emphasis on stretching and flexibility. The Western approach emphasises movement, muscle tone and strength, fusing techniques from yoga, gymnastics and ballet.
If your doctor recommends Pilates, then check with him or her which of the two types of classes is right for you. Or if possible, have your future Pilates instructor contact your medical specialist.
What is the difference between Pilates and Yoga?
Yoga means "union" in Sanskrit, and refers to the union of body, mind and spirit; in the same way that Joseph Pilates named his method "Contrology" (Chronology): complete coordination of mind, body and spirit. Both focus on the whole person's being.
The differences:
Origin: yoga is an ancient discipline from India and Pilates is a training system created by Joseph Pilates at the beginning of the 20th century, who used yoga and other disciplines, such as martial arts or bodybuilding, to develop his method.
Breathing: in both is a fundamental principle, but in yoga the abdominal breathing is practised and it is a guide for the mind when focusing on each posture, having a more relaxing effect; in Pilates the breathing is thoracic and the activation of the core or powerhouse takes centre stage.
Objectives: although both practices achieve postural correction, muscle lengthening and physical and mental wellbeing, in Pilates the exercises are more aimed at strengthening the body and improving muscle tone, while in yoga they are more focused on relaxation and peace of mind through body postures.
Dynamics of the practice: in yoga, the postures are built from the extremes (hands, arms, feet and legs) towards the centre and in Pilates, from the centre (powerhouse: abdomen, buttocks and thighs) towards the extremes.
Focus: the practice of yoga encompasses the spiritual component of the person through the physical postures, it is a way of life, a philosophy; in Pilates, the mental component is taken as awareness in the body, it is purely physical, as its principles remind us: breathing, control, centre, precision, concentration and fluidity.
What major benefits would you get from Pilates?
The first, and I think the most important, would be the benefit of becoming aware of our own body, since all the others derive from it. Knowing how to dissociate the movements, activating the corresponding parts of the body is of the utmost importance to have a good body control.
The work of the core or Powerhouse, as it is known by pilateros, is brutal, as it is active at all times. I am not only talking about the rectus abdominis and lumbar area, but also about the muscles that form part of the middle section internally, such as the multifidus or the transverse.
If we work with the Pilates method, this will result in greater postural correction. During the practice of Pilates, before starting each exercise we must adopt a correct posture (stabilising the shoulder girdle and the pelvic area among others), something that we will easily transfer to our daily life and which will give us a better quality of life.
Breathing control, which is very important when working with Pilates, as it is what sets the rhythm of the exercises and their difficulty, will benefit us when practising other sports. Controlled breathing will make us more efficient in cardiovascular work.
Finally, working the pelvic floor in Pilates will also offer benefits for our sex life. In the case of men, it can alleviate erectile dysfunction problems, and in the case of women, control of the pelvic muscles helps us to enjoy better quality sexual relations.
Can you tell us about the Shanti Som Pilates program, a typical day and how you manage guests with different levels?
-Classes are personalised, this means that you don't have to do exactly the same thing as the client next to you. You do not have to adapt to a previous training plan, but your Instructor must adapt and plan your training routine according to your physical condition. This ranges from the type, quantity, intensity and load of the exercises.
The workouts are varied, Mat, Reformer, Cadillac, Spinal Corrector combined with various accessories such as balls, magic circle, elastics, foamroller.
Some exercises are done on the machines and some on floor mats, can you tell us about the machines and when you would use the machines instead of the mats?
The first big difference between Pilates Mat and Pilates with Machines is that Mat classes are much more economically comfortable than classes with machines, as the second alternative requires a greater investment in terms of infrastructure and logistics on the part of the studio.
On the other hand, Pilates Mat classes are for larger groups (up to 12 people). The Pilates Method classes with equipment must be personalised and/or in very small groups (maximum 4 people per instructor).
Training on the mat is more demanding than training with equipment (Reformer, Cadillac, Wundachair, Spinal corrector...), as the latter are designed to assist us in different types of work, especially if the client has major muscle shortening or muscular weakness. But we cannot overlook the fact that these same elements, with the right graduation (of springs, pulleys, etc.), can increase the level of difficulty of the exercise. Let's say that the level of precision in Pilates with machines can be higher.
Top tips: is there anything special to bear in mind when doing Pilates?
During the practice of Pilates you have to pay close attention to all its principles because Pilates is movement.
Each repetition is a new opportunity to do it better and to connect more with its essence. Its principles are:
1-Control
2-Breathing
3-Concentration
4-Centre
5-Fluency
6-Precision
Along with three other principles that I received from BASI Pilates during my training as an instructor with Rael Isacowitz.
7-Awareness
8-Balance
9-Efficiency
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