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What to expect at your first Pilates class
Jane Arlow • June 5, 2020
Coming to your first Pilates class can be a bit scary..
When you first arrive at a mat Pilates class, it can seem like everyone else knows what they're doing except you. But don't worry, I'm here to help you how to get the most out of it from the very first class!
Not sure what to wear or bring with you?
If you're wondering what to wear and if lycra has to be involved...don't worry! Wear anything that's comfortable and that you can move easily in.
And the only thing you need to bring with you is your own mat and some water. If you don't have one, this is the sort of mat
you need (affiliate link) - it's a bit thicker than a regular yoga mat because you want to be comfy!
When you arrive, tell the instructor you're new!
Before starting the class, always come and tell the instructor that it's your first time. They'll keep a special eye on you to make sure that you understand each of the exercises.
Is there anything else you need to tell your instructor?
You'll already have filled out a health questionnaire before your class and your instructor will have checked that.
But if you have any particular injuries or conditions, are pregnant or have recently given birth (within the last six months), please do mention it.
This will help your instructor to provide you with modifications that are best for your condition.
Maintain a neutral spine
We spend a lot of time in Pilates in "neutral spine" - that just means that your pelvis is not tipped forward or backwards; your spine has a natural curve and your ribs are softly closed.
If lying on the floor, the instructor may place a block or small pillow under your head, lower back or hips to help you to lie comfortably in that position.
And breathe!
In Pilates, breath is one of the six key principles - along with flow, concentration, centring (aka neutral spine), precision and control - and each of the exercises has a specific breath pattern associated with it.
If you've done yoga, you'll be used to inhaling and exhaling through the nose. But in Pilates, we inhale through the nose and exhale through the mouth (in some instances, quite noisily!). Don't let the breath worry you...just please remember to breathe!
May I move you?
Your instructor will most likely be walking round the room rather than performing the exercises from the front.
Often, they'll ask if they can adjust your positioning slightly to help you to get into the optimum position to perform the exercise. Please feel free to say "no" if you don't want them to touch you - your instructor will show you or tell you instead.
How to get the most out of the exercises.
If you're unused to Pilates, you may find that your flexibility or your core strength limit how you perform the exercises.
As most of us lead fairly sedentary lives, the most common issues are tight hamstrings and hip flexors; and weak butt and abdominal muscles.
If this is you, you'll find any exercises where the instructor asks you to straighten your legs away from your body while keeping the spine in neutral among the most challenging.
But don't worry - bend your knees, bring knees in line with hips and feet in line with knees ("table top position") and work there as you build more strength and flexibility.
If anything in the explanation of the exercise is unclear or you're not sure if you're in the right position, let your instructor know and they'll be happy to help you.
If needed, they'll change the exercise for you to be able to get the most out of it.
Keep at it.
The first time that you come to class, you may feel a little sore during the next few days.
This is normal, don't worry! The more classes that you attend, the better you'll be able to do the exercises.
I won't say that your class will get easier, because as you get stronger, your instructor will challenge you with more difficult exercises!
Enjoy it!
This is an hour, just for you, to pay attention to your breath and to your body.
If it's an evening class, you might find that you sleep super well that night as a result of the impact that deep breathing has on your parasympathetic nervous system.
If you've found any of the tips helpful, please let me know.
If you've never tried one of my classes before, please contact me
to save your spot on the mat.
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