This is a recipe for a homemade mat cleaning spray that is affordable, anti-bacterial, and smells divine:

Take 24 ounces of distilled/biled water, with 2 ounces of clear alcohol (vodka is a good choice), and 10-12 drops of essential oil (lemon and tyme work well, but oregano and tea tree are also great for their cleansing, anti-viral and anti-fungal properties, as are all essential oils so feel free to experiment with creating the perfect scent).

The Pilates Part II correspondence program is now completed. For more information, please contact us at (416) 588-3568.

Becky Cryne, an East to West Graduate, told us about Breast Aid Chek, a patented medical device which aids early detection of breast cancer and how she is using it in her work with women.

For information you can go to www.plexuspink.com/74512 or email Becky at becky.cryne@telus.com.

Winter is such a great time to center and gather energy within as it is a time of quietude and stillness.

I thought I would include a full class with the theme of centering. This is a class that I planned and taught with a focus on the ability to center through deep physical awareness of the back lines of the body as well as awareness of the sushumna nadi or central channel of energy in the body to create a strong centering of the mind, heart and body into harmonious alignment. I never memorize cueing, I just have a remembrance of what I want to share and cue as I go, in the moment, so read over the cues and find your own way to express them in the moment.

Themes:
Physical – back lines of the body (spine and legs)
Philosophical – centering the head or mind/thoughts, heart/feelings, body or belly/action, aligning the sushumna nadi/central channel of energy, gathering/collecting energy to center, so that you are not a puppet on strings that pull you in every direction, instead you are centred; mind, heart and body aligned.

Savasana: today we are going to focus on the energy of winter, a time for inner reflection and centering, as you center your mind into your body find your breath…(silence for a while) feel the sensations of the inhale and the exhale…(silence for a while) now very gently, without forcing, lengthen your natural breath, long smooth inhale, long smooth exhale…(silence for a while) feel the breath as thread in sushumna nadi, the central channel of energy in the body, inhale the breath through the nostrils and down through the center of the body to the pelvic floor and then exhale up from the pelvic floor back out through the nostrils…(silence for a while) concentrate on the breath as a thread flowing in and out at the center of the body

From savasana, place the feet flat on floor, reach finger tips over head with thumbs clasped, feel lines the lines on either side of spine, elongate from the base of the skull to the sit-bones, sit-bones ground down and base of skull reaches up, lengthen the right side from the right base of the skull to the right base of the skull and notice how your stretch your kidney, lengthen the left side from the left base of the skull to the left sit bone stretching the left kidney, breathe, now do both sides together, stretching both kidneys, relax into savasana and center into the energy flow within, feeling the mind settling into the body

Knee to chest/ardha pavana muktasna: from savasana, draw the legs together into supine mountain/supta tadasana and draw the right knee into the chest, feel line of energy from sit bone to heel on out stretched left leg and then from sit bone to base of skull on the left side – now feel one long line from the heel to the sit-down creating a firm energy across your sacrum to create a smooth energy flow through the pelvis, now feel the sit bone of bent knee right leg draw it down towards front edge of mat, reach it forward as you reach the right base of skull up and back lengthening the right side of the spine, now feel the lines on both sides of spine elongating from sit-bones to base of the skull, breathe, release to savasana and rest, feel the energy flow, center into it, then repeat other side

Half-belly breath pose/ardha apanasana: return to knee to chest on the right side and reach bend knee heel to ceiling stretch leg and reach arms over head on inhale, exhale bend back to knee to chest, repeat 5xs, repeat sequence other side from supine mountain, cue to feel the back lines of the legs from the sitbones to heels and the back lines of the spine from the sit bones to the base of the skull on the right side and then to feel both sides together, in between sides rest in savasana and cue to settle inwards, gathering and drawing one’s awareness deep into the center of the body, into the sushumna nadi,
repeat on other side, then rest in savasana again for a few moments to center into breath

Bridge pose/setu bandhasana: feel line on either side of spine hugging into centerline, press them together, sandwich them, hold pose 5-7 breaths, really hugging the two lines of the spine towards one another hugging the spine deeply and then release the spine down reaching the sit bones forwards towards the heeling to lengthen the spine and draw the knees to the chest

Knees to chest/pavana muktasana: reach sitbones forwards, elongate base ofskull up stretch lines on either side of spine, stretch kidneys, repeat setu bandhasana and pavana muktasana again, then roll onto one side into fetal position and take a breath or two and come to all fours

One leg one arm table/eka pada hasta majariasana: from table extend right leg toes curled under, feel line at back of leg as heel to sit bone, keep centre of heel pointing to ceiling and Achilles tendon straight, stretched and long, lift the leg so that it is parallel to the floor and lengthen from the right base of the skull to the right sit bone and then to the heel feeling a firm energy across the sacrum, then lift the left arm and stretch both side of the spine equally as you hold the pose and breath, smooth centered breaths, hold 5
breaths, rest in child’s pose, repeat other side, rest in child’s pose

Child’s pose/balasana: with center of heels pointing to ceiling and Achilles straight, sit bones reach back to heels as you sit back, walk hands forward and elongate spine and rest forehead on floor with skin on forehead drawing from hair line to bridge of nose to open up the base of the skull, feel kidneys stretch as sit bones curl under to heels and base of skull reaches upwards to crown of head, elongating the lines on either side of the spine, 5-7 breaths

Bow pose/dhanurasana: lay down onto belly and place flat of chin on floor, fold right leg and clasp the foot, hug the right side of the spine into the left to keep the spine stratight, and then clasp the left foot and hug both sides of spine towards one another as in bridge pose, breath smoothly, and then press feet back into hands to extend, keep hugging sides of spine together sandwiching them as you hold the pose, especially the sacrum, really hug the sides of the sacrum towards one another to narrow it, 5-7 breaths, rest in reverse savasana and relax into the center deep within, feel the breath as a thread running through the center of the body, 3-5 breaths, repeat bow pose, fold left knee first and then from reverse savasana, rest a few breaths and push back to table

Down dog/adho mukha svanasana: from table curl toes under and lift sit-bones upwards lifting high onto balls of feet, lift sit bones to ceiling and lower heels only as much as possible without curling sit bones under to keep natural curve in lower back and draw back ribs off kidneys so that the breastbone draws
to the pubic bone to keep the kidneys unrestricted, hold 5-7 breaths, feeling the lines of the back body from the base of the skull to the sit-bones along the spine and from the sit-bones to the heels, sit-bones up, heels down, inhale up onto toes and lower onto all fours

Awkward balancing pose/utkatasana: roll onto balls of the feet and lift heels to balance, hand to prayer or stay on floor to balance, draw thighs together and keep center of heels pointing upwards to ceiling and you lower thighs to parallel to the floor position, elongate spine from sit bones to base of skull feel two lines of energy on either side of the spine, hold 5-7 breaths, release to uttanasana and then repeat again
Standing forward fold/uttanasana: release to uttansana, unfold back knees and elongate lines on either side of spine with sit bones tucked under and base of skull reaching to crown of head like in child’s pose, this is a good way to do forward folds if there is sensitivity in the hamstring insertions at the sit-bones, feel lines of back legs from sit bones to heels, ground center of heels, hold 5-7 breaths, hands on hips, inhale up

Warrior II/virabhadrasana II: step feet apart for warrior, feel the back lines of the legs, bend right knee and feel sit bone face the floor so from back knee to sit-bone the edge of the back line of the thigh faces the floor as if you are sitting on a chair (you could even use a chair if you have them), face the sit-bone straight down to the floor, breath, then keep that and feel the back line of the straight leg faces the back wall without disturbing the back line of the bent knee leg which is facing the floor, hold 5-7 breaths, repeat other side

Right angle pose/parsvakonasana: repeat warrior and then extend into right angle feeling the back line of the body from the heel to the base of the skull and elongate it fully, then gently rotate the whole line to the ceiling, keeping it stretched and straight, spiral the line as a whole, 5-7 breaths, repeat other side

Tree pose/vriksasana: step to mountain at the top of the mat, shift weight to left foot and lift right foot to inside of thigh, focus on the line from the heel to the base of the skull feeling it very firm as it crosses the sacrum and lengthen this back line as you hold tree 5-7 breaths, repeat other side, repeat both sides

Head to knee pose/jano sirsasana: sit down into staff, fold left leg and inhale arms up, exhale over right leg, feel back line of leg from center of the back knee to the heel, extend heel forward, then from center of knee to back sit-bone and draw sit-bone back, and then feel the whole line from heel to sit bone and lengthen back of leg, spiral the whole line of the left side of the spine to right inner leg so that your left shoulder blade rotates to the floor and your right kidneys releases to the ceiling, hold 5-7 breaths, then do twist

Half-seated twist/ardha matsyendrasana: from staff cross the right leg over the left and wrap left arm around leg and twist, focus on right side of spine hugging into centerline and left side release away from centerline on the exhale, as you twist, 5-7 breaths, release and repeat sequence of head to knee and twist other side, repeat head to knee/janu sirsasana again with full twist second time

Full-seated twist/matsyendrasana: from staff go into full twist with elbow on outside of knee, same focus as half twist, 5-7 breaths, repeat other side Head stand/sirsanasa or legs up the wall/viparita karani as inversion, 10 breaths

After head stand child pose/balasana 5 breaths

Pranayama: 5 rounds nadi shodhana left nostril to open ida nadi, then 5 rounds right nostril to open pingala nadi, then alternate nostril 5 rounds to balance nadis

Meditation: relax into your center, feel the head, heart and belly aligned, thoughts, feelings and actions in alignment and breath centered like a thread inside. Be quiet for a while and then read quote;
Happiness is when what you think, what you say and what you do are in harmony.
– Mahatma Gandhi

Savasana: with as little movement as possible, careful release into savasana, rest into the feeling of centering within…(silence for a while) feel the centering deepening…(silence for a while) so your body, mind and heart are one …(silence for a while) unified and harmonized …(silence for a while) read
quote;
At the center of your being you have the answer, you know who you are and you know what you want.
– Lao Tzu

Cue to return from savasana and to sit up and chant 3 om’s vibrating the sound up through the sushumna nadi feeling the O at the base of spine and the buzz of ‘m’ in head. Finish in namaskara head bowed to heart and affirm as you pass your namaskar/anjali mudra to your head, heart and then take hand so to belly; “healthy thoughts, pure heart, right action.” Then get everyone to do it together, repeat three times.

The leg circles exercise is the next exercise to explore building up from fundamentals to the full exercise.

Good warm-ups for leg circles include knee sides, heel slides, and heel slide knee side combinations which become knee circles. So you could do 5 repetitions of all three options.

The knee circles are done in both directions (always circle inwardly towards centerline first when doing leg circling movement in pilates mat), or you can choose to do just one or two of the warm-ups.

In the warm-ups, focus on keeping the hips still by land marking the peace fingers on the hip bones to feel that the hips don’t move and cue to use/engage/activate the ‘powerhouse’ or second press point (transverses abdominus and multifidus muscles that stabilize the pelvis) to achieve this.

Then you can do the modified basic level of leg circles with the leg in table top to focus on the femur ball rolling in the hip socket of the pelvis. Then you do leg circles, focusing on really straightening the leg with the ankle extended (point foot with toes relaxed) and really emphasize elongating the leg so that the knee if fully stretched and it feels like someone is pulling it to maximize quadriceps strengthening and psoas eccentric firing.

The size of the circle ranges between the size of an orange to the size of a hula hoop depending on one’s ability to keep the pelvis still. Encourage students to press the palms and back arms into the floor to stabilize the upper body and keep the ribs knitted and down or 4th press point engaged I usually do 8 leg circles in each direction with a knee to chest stretch in between sides as I find 5, the traditional number of repetitions for this exercise, is not quite enough with all the cueing required so I give a few extra to get the exercise going and to change sides.

The opposite leg can be bent or stretched; if it is bent, I remind students to keep the knee still and if the knee is moving to decrease the size of the circle so that stability of the pelvis can be maintained as the leg circles around. If it is stretched, then I focus on elongating the leg and stretching the knee fully just like the circling leg.