February Calendar of Events
Your guide to this month’s hottest Pilates happenings.
Note: All information was correct as of publication. Please call or visit the web sites for more information. If you have a listing to include in a future newsletter, please send all relevant information to newsletter@pilatesstyle.com.
2/1–28 His & Hers Private Pilates Sessions
Real Pilates, New York, NY
212-625-0777
realpilatesnyc.com
2/2 Pilates Mat Certification
Zoom Fitness and Pilates Studio,
San Diego
858-565-1900
zoomfit.com
2/2–23 Wine Down With Pilates
Friday evenings
Studio BE Pilates, Fairfax, VA
703-222-0122
studiobepilates.com
2/3 (and every Sat. in Feb.)
Up Stretch Pilates
Discount rate, $250
Pure Pilates Mat Class 10:30-11:30; $8 guest fee or $50
8 classes
Pittsburgh, Pennsylvania
412-983-7818
upstretchpilates.com
2/2–4 System Training: Levels 1 & 3 Certification
Studio Lotus, Atlanta
404-817-0900
studiolotus.com
2/4 Pilates for Guys classes begin
Studio BE Pilates, Fairfax, VA
703-222-0122
studiobepilates.com
2/4–3/25 Meditation Series, Levels I and II, with Leatrice Asher
The Yoga Room, Astoria, NY
718-274-0255
the-yoga-room.com
2/10 Barrels of Fun with
Davidson Reid
Studio Lotus, Atlanta
404-817-0900
studiolotus.com
2/10 Wunda Chair Review with Anne Brendle
Studio Lotus, Atlanta
404-817-0900
studiolotus.com
2/10–17 Red Hot Pilates classes
Real Pilates, New York, NY
212-625-0777
realpilatesnyc.com
2/11 Three Generations of Pilates lecture/demonstration with Romana Kryzanowska, Sari Santo and Daria Pace
Anthony Rabara Studio for Pilates, Princeton, NJ
609-921-7990
rabarapilates.com
2/14 Couples Pilates class
Studio BE Pilates, Fairfax, VA
703-222-0122
studiobepilates.com
2/16 - National Woman's Heart Day
7:30 - 2:30
Biltmore Fashion Park
2502 East Camelback Road
Phoenix, AZ 85016
womansheartday.org
2/16–18 System Training: Levels 1 & 3 Certification
Studio Lotus, Atlanta
404-817-0900
studiolotus.com
2/24 Orthopedic Workshop
Zoom Fitness and Pilates Studio,
San Diego
858-565-1900
zoomfit.com
2/26 Pilates Equipment 10-week Course begins
Zoom Fitness and Pilates Studio,
San Diego
858-565-1900
zoomfit.com
3/4–11 Holistic Holiday at Sea eastern Caribbean cruise
Taste of Health
800-496-0989
janbelleme@charter.net
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Welcome to the Pilates Style monthly newsletter. Each month we'll bring you a calendar of the must-know Pilates events around the country, updates on our conferences, Pilates-related news, original feature articles and bonus material from the current issue of Pilates Style magazine. We want to hear from you! If you have, or know of, a Pilates event, or have news to share with your community, email us at newsletter@pilatesstyle.com.
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Each of our three conferences offers more than 70 sessions. Register early for the best deals, and check our web site for updates.
 Take It to the Mat
We’re always looking for new ways to liven up our Pilates workout, especially on the mat. “Most of us teach mat classes, and we’re always wanting to add something different while keeping the integrity of Joseph Pilates' work,” says Tracey Mallett, owner of ATP Specific Training & Physical Therapy in South Pasadena, Calif. That’s why she created the Jan/Feb cover story on adapting apparatus workouts for the mat. “Since it’s derived from the equipment,” she says. “We’re still keeping the integrity of Joe’s legacy and work.”
Of course, taking the exercises from apparatus to floor does change the focus a bit since you no longer have the equipment to support and challenge you. But you can achieve much of the same effect by creating your own resistance.
Mallett offers this tip for making the most of the following exercises (in addition to the ones in this issue’s cover story): As you’re working your legs and arms, visualize pushing against springs or trudging through quicksand. This way you’ll mentally create the resistance you’d normally get from the apparatus.
Stomach Massage with Rotation
Purpose: To strengthen the abs and obliques and increase rotation in the spine.
- Sit up with spine extended, knees bent, feet off the floor in a slight Pilates V (heels together, toes apart) and thighbones slightly externally rotated at the hip. Extend your arms out in front of you, hands level with shoulders. Keep your abs pulled in and your spine slightly rounded.
- Exhale as you extend your legs out and up in front of you, keeping your feet in Pilates V (think of a modified Teaser). At the same time, take your right arm (still extended and at shoulder height) out to your right and behind your body as far as is comfortable. Allow your gaze to follow your right hand and enjoy the upper spine stretch.
- Inhale as you bring the arms and legs back to start position. Repeat on the other side, and do 8 full reps.
Tip: During the rotation, make sure your pelvis stays still so you keep the rotation in your upper spine.
Abdominal Openings
Purpose: Increase ab strength and coordination.
- Lie on your back with knees floating over hips, shins parallel to floor. Keep your feet, inner thighs and knees zipped together. Your arms are on the ground, alongside your torso, palms facing your body.
- Exhale and lift your head, neck and shoulders off the floor in an upper abdominal curl. At the same time, extend your legs out to a 45-degree angle from the floor and slightly externally rotate the thighs at the hip to form a little Pilates V, heels together.
- Inhale and open arms and legs out as though you were making snow angels, but with your legs still lifted off the ground. Your arms should come to shoulder height, but no higher. Legs should not open wider than shoulder width. Remember, this exercise is about working the abs, not showing off your flexibility.
- Exhale and bring arms back to your sides and legs together again. Repeat 10 times, then bring knees back to start position and allow your head, neck and shoulders to rest on the floor.
Get to Know the Pole
 Joseph Pilates invented the Pedi-Pole (also called Ped-o-Pul, depending on manufacturer) to help opera singers increase their lung capacity, but these days it helps people with more general goals. (Read how Joe helped one opera singer regain her voice after a terrible accident.) People with neck and upper back problems use it to strengthen those areas, because it teaches them to isolate the neck from the shoulders. Pregnant women use it to improve their posture, because it emphasizes lifting the head up and out of the shoulders. It can advance the practice of pretty much anyone at any level. Even Madonna, who is remarkably strong, benefits from the Pedi-Pole, because it strengthens the connection between her arms and shoulder blades and top of her powerhouse.
So what is this wonder device? It’s really simple, actually—just a tall, vertical pole with a horizontal bar at the top that holds two hanging springs with handles at the ends. The pole represents the spine, and the springs the arm muscles. The pole is designed to be unstable, which requires you to use the powerhouse to keep the pole steady.
Joe developed six exercises for every student to practice on the Pedi-Pole as well as other more advanced moves for dancers. For the basic exercises, you stand with your back against the pole and put your hands in the handles. You do a series of arm movements (up and down, in and out, and in circles). The pole’s stability depends on your ability to keep your stomach pulled in toward your back and your shoulders down and on top of your back. That’s what strengthens the serratus and lats and connects them to the top of the powerhouse. More advanced practitioners do the same exercises while facing the pole and focusing on chest expansion.
But the Pedi-Pole isn’t just about a stable back and shoulder girdle. By bending the knees you can work on the tracking of your ankles and knees while also sculpting your inner and outer thighs. To improve your balance and control, you can do the arm exercises while on your toes, heels against the pole. And the ultimate challenge: Moving one leg to the front, to the side and then behind you.
One of the most affordable pieces of Pilates apparatus (around $250), the Pedi-Pole takes up very little space and weighs next to nothing. Plus, it’s safe and easy to learn in one lesson. But most importantly, it gets to the heart of Pilates practice quickly by improving posture, stability and strength. —Siri Dharma Galliano
And more . . .
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