Get More From Mind/Body
By Barbara A. Brehm, Ed.D.
Your instructor tells you to tune in to your breathing, feel the breath coming in and filling your lungs. Okay, got it. There’s the breath. Now she tells you to feel your muscles relax as you exhale. Relax? In this position? You sneak a look at the young woman in the front row who is so flexible she must be from the circus, or perhaps another planet. You hope nobody is watching you. Maybe if you try a little harder you can reach a little farther? No such luck. Instead, only more pain as your muscles tighten.
Mind/body exercise includes the cultivation of an inward, meditative state as part of its practice. Activities that have evolved from Eastern traditions, such as yoga, tai chi and most forms of martial arts, are considered mind/body activities. Pilates draws from several movement disciplines, including yoga, and incorporates a mind/body meditative focus. If you are new to this type of exercise, here are a few suggestions to help you get the most from your classes and practice sessions.Choose the right class or method
If you are new to the activity, take a beginning-level class, even if you are already fit. You will benefit from the instruction. If health or fitness concerns limit your movement, a beginning-level class is less likely to cause injury (or frustration). Many people stay at beginning-level classes for years because these classes best accommodate existing injuries or provide a comfortable pace. When you know how to perform the exercises, even beginning-level classes can be challenging. Upper-level Pilates and certain types of yoga can be quite vigorous and cause injury if you work incorrectly or try to do too much too soon.
Work with a qualified instructor
Books, videos and DVDs can be helpful, but work with a live instructor when you are getting started. Then take classes or training sessions from time to time to be sure you are working correctly. An instructor can evaluate and give you feedback on your posture and body mechanics so you can achieve maximum results and avoid injury.
Be clear about health concerns
Your instructor may ask you to talk to your healthcare provider before you begin taking a class, especially if you have any health concerns. Ask your instructor if she has experience working with students who have your health concerns, and knows how to help you work safely. In general, the more experience and education your instructor has, the better.
Discuss your goals
Many people experience health benefits from mind/body activities. Stretching and strengthening the core muscles, and improving posture, sometimes reduces back, shoulder and neck pain. Mind/body techniques often help people feel less stressed, which can reduce stress-related symptoms such as high blood pressure and muscle tension.
Understand your instructor’s techniques
Many instructors give physical cues to help students understand the positions and movements. For example, the instructor may put her hand in the middle of your back and encourage you to press into that area to achieve a specific curve in your back. If being touched in this way bothers you, just let the instructor know.Similarly, some classes have people pair up to assist each other in getting into the correct position. You may be asked to push on someone’s leg, or press down on someone’s lower back. Maybe you will just brace their foot so they don’t slide. Then you will be on the receiving end. Such physical cues can be helpful when supervised by a knowledgeable instructor. But, again, if they make you uncomfortable, let the instructor know, and she may be able to give you directions on working alone while the other members of the class work with partners.
Practice mindful awareness
Mindful awareness during practice means focusing on the present moment, including your sensations of breathing, stretching, holding positions and moving. Mindfulness helps you work correctly and prevents injury. This inward meditative state is a goal in and of itself for many activities.
When you find your mind wandering during practice, simply bring it back to your breathing and to your instructor’s directions. Relax and avoid comparing yourself to others. Simply observe what is happening to you without judgment.
Barbara A. Brehm, Ed.D., is professor of exercise and sport studies at Smith College, Northampton, Mass.
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