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Yoga
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or Pilates

which gets you fitter?

People often ask What is the difference between Yoga and Pilates and which is the most effective? Caroline Sandry gives you the lowdown on both.
Yoga Background
Yoga is a way of life, an integrated system of discipline for the mind, body and spirit which has been practiced for thousands of years in India, and is as popular now as ever. To the ancient Yogi, the body was seen as a vehicle for the soul, and as such should be maintained in the best possible condition using a pure vegetarian diet, proper relaxation, breathing exercises, physical exercises, positive thinking and meditation. Whilst in our western society it might be challenging to take on the discipline required to be a Yogi in all areas of our lives, we can still benefit hugely from the physical exercise or Asanas that make up part of the Yoga practice.

Noncompetitiveness working within your own limits without judgment Breath paying attention to deep, abdominal breathing or variations Relaxation beginning and ending the session with proper relaxation Focus keeping the mind focused on the breath and posture. Balance using counter-poses to balance the body

The exercises
The asanas (a Sanskrit word meaning steady pose) are designed to promote a state of mental and physical health and work on the internal as well as the external body. The asanas promote flexibility, strength, relaxation and concentration by holding postures.

The principles

Patience waiting for your body to become comfortable in the posture

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Holding the postures for longer or repeating the same posture will develop strength and stamina as well as mental focus. Linking the postures together quickly can have a more aerobic effect.

TYPES OF YOGA

Astanga Yoga a demanding form of Yoga where the postures are linked together in a flowing sequence. Good for building strength, stamina and CV fitness. I asked Yoga teacher Helen Heaslip to explain Astanga Yoga Astanga Yoga follows a routine, which builds warmth in the body and works the body internally as well as externally. It has a wonderful detoxifying and cleansing effect. The twists at the end enhance this process, and the inversions come last draining all the fluids downwards before the final relaxation. The breath in Astanga is wonderful and can help people develop their lung capacity, and using the Bandhas (muscular locks) as we breath also helps to develop core strength and awareness. (contact Helen at helenheaslip@btinternet.com) Bikram Yoga Hatha yoga in a special heated studio around 105 degrees. 26 postures and two breathing exercises. Physically and mentally challenging. Good for detoxification, weight loss, strength and stamina. Hatha Yoga a gentle form of Yoga working through a sequence of asanas with some relaxation. The best place to start out in Yoga, as you will have the time and space to learn each posture and how to take the postures to the next level. Sivananda Yoga Sivananda Yoga takes a traditional approach to Hatha Yoga and is based on the five points of Yoga for radiant health and mental peace of its founder Swami VishnuDevananda. The five points are proper exercise (the asanas), proper breathing, proper relaxation, diet, positive thinking and meditation. Who is it for? There is a type Yoga for everyone all you have to do is decide what you would like from your class. Yoga can be very simple for the beginner or very challenging for the experienced. I would recommend trying a couple of different classes before deciding which Yoga is for you. The kit No special kit is needed for yoga, just loose, comfortable clothes. You may wish to use your own yoga mat. There are however many tempting clothes on offer for the practicing Yogi! Check out www.sweatybetty.com or www.yogamad.com The downside Yoga can be difficult for stiff western bodies and minds! If you are new to Yoga, try to remember that it

I would recommend trying a couple of different classes before deciding which Yoga is for you
Sample Hatha or Sivasana yoga class 90 minutes
Sivasana relaxation pose 5 mins Pranayama breathing exercises Sun salutation series 6 sets moving sequence warms up whole body Headstand or dolphin inversion, works shoulders Shoulderstand inversion, open upper spine Plough as above Bridge backbend Fish counter-pose for bridge Forward bend stretch entire back of body Incline plane counter-pose for above Cobra backbend series upper spine Locust backbend Bow complete back bend Spine twist stretches spine and hips Crow balance pose strengthens arms Triangle series open hips, tone legs and stretches entire body Sivasana Final relaxation up to 10 mins is non-competitive and avoid looking at the super-bendy class members and comparing yourself to them!

The Principles
The principles of Pilates are: Concentration Key to connecting mind and body Relaxation working without undue tension Coordination being aware of what your body is actually doing Breathing deep thoracic (rib) breathing Centering initiating movements from the powerhouse or centre Flowing movements movements should be graceful and fluid Control each movement is performed in a slow controlled manner Precision each movement has a purpose

TYPES OF PILATES

Pilates Background
Joseph Pilates was born in Germany in 1880, and was a frail and sickly young man. He became passionate about the body and physical exercise in his efforts to improve his physique. During the First World War, Pilates happened to be in England and was interned because of his nationality. Whilst confined, he devised a system of exercise to maintain and improve his and his fellow internees health and used pulley systems on the beds much like the Pilates Reformer you may see in modern studios today. After the war, Pilates worked with dancers in Germany, before heading to America where he opened his first studio. Here, he attracted some of the best ballet dancers and as his reputation grew, actors, sportspeople and the rich and famous became devotees, drawn to the exercise system which gave strength and tone to the body without bulk, and which promoted a sense of calm and balance. Today, Pilates still attracts the rich and famous, and has a well deserved reputation for making the body beautiful, with many celebrities crediting Pilates for their slim physiques.

Pilates matwork class Traditional and adapted Pilates exercises adapted for the mat. Classes either for beginners, intermediate or advanced, and should have a maximum of 12 participants. Great for balancing the body, improving flexibility, body awareness and for gentle toning. I spoke to Body Control teacher Alison Strophair Body Control Pilates is specifically designed to meet the needs of each individual. Exercises are broken down so that they can be tailored to every client. It is extremely safe for those who wish to rehabilitate injuries or to alleviate pain caused by poor posture or muscle imbalances. On the other hand the traditional mat repertoire is extremely challenging and exciting for the Pilates enthusiast. Mat classes are both relaxing and stimulating whilst private sessions can incorporate the use of larger equipment to give a deeper and faster understanding of the Pilates Principles. You will always leave a session feeling energised and invigorated with a far greater awareness of your body and the desire to keep it happy! (contact Alison at alison4pilates@aol.co.uk). Body control and Stott Pilates are among the most reputable Pilates schools, so check their websites for teachers in your area. Pilates studio equipment class Most studios offer small group classes with several pieces of equipment. There might be one or two teachers for a group of 4 or 5 participants. Large studio equipment might include the Reformer a type of sliding bed with pulleys and springs, The Cadillac or Trapeze Table similar to a four poster bed with push/pull bars and resistance, Wall Springs for arm, leg and abdominal exercises against resistance. If you have space at home,

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Sample Pilates matwork class 60 minutes
Standing postural awareness Shoulder warm up Neck warm up Roll downs stretches entire spine Cat stretch spine stretch Supine shoulder warm-up lying shoulder movements Upper body opener side lying rotation Shoulder bridge mobilises spine, tones bottom Abdominal curls controlled crunches The 100 abdominal exercise 100 breaths Single leg stretch abdominal exercise Criss-cross oblique twist Breast stroke upper spine mobility, stability work Oblique roll back spinal mobility, abdominal strength & stability Side leg exercises pelvic stability, leg & hip strengthening Swimming on all fours, stability, back strengthening Plank or leg pull front all over strength and stability Hamstring stretch, hip flexor release and relaxation 5 mins. newcomers may find this difficult or tedious. You should always try to find a class with a maximum of 12 participants, as a good teacher will need to be able to see each person clearly and have time to correct. The Kit No special equipment is needed. Just loose, comfortable clothing which does not restrict duration 120 mins movement. You may prefer to take your own mat, which should be padded a Yoga mat is too thin for some of the movements. Depending upon your posture, you may need a rolled up towel for head support. www.yogamad.com has some great clothes and props for pilates and yoga. benefits cals burnt

Type of class Astanga Yoga

upper body strength 430 Increases flexibility Detoxifying Toning A challenging class which made me sweat a little and did work the CV system as well as all muscles groups. A great workout for the arms and had muscle soreness for two days after. I burnt 430 Calories in the two hours, and felt very tired but also energised. Detoxifying 522 Burns calories Increases flexibility Some toning effect A real challenge. My heart rate was quite high throughout the hour and a half class due to the heat and holding the postures. I burnt 522 Calories, and felt great after the class no muscle soreness and good energy, but I did have a cracking headache later that day. I would not recommend this if you are very unfit, new to yoga or adverse to heat! Bikram Yoga relaxing Increases flexibility Some strengthening effect The most calming of all the classes. The sun salutations series does have some cardio effect but only for the first ten minutes or so. The class included breathing exercises and a long relaxation, as well as a short prayer. Very calming and meditative a great way to de-stress or end the week. Sivananda Yoga abdominal strength 112 toning improves posture can improve flexibility Reasonably challenging throughout, with emphasis on core stability and abdominal work. Some of the leg exercises are surprisingly challenging and my muscles did feel tired and worked, although I felt no real effect on my heart rate. The addition of props (flex band and fitness circle) meant I could add extra resistance. all over strength Balances body Improves flexibility A wonderful feeling gliding back and forth. The machine seems to find your weak spots! Great for lengthening whilst toning and the adjustable resistance means you can increase the challenge to your strength, or your stability. The addition of a cardio board on the reformer (like a rebounder) can give a great CV workout whilst toning legs, bum and core. Reformer workout (on aero performer) 45 mins Stott intermediate pilates matwork 60 mins 90 mins 90 mins

Pilates is for anybody and everybody. It can be adapted to suit the complete beginner, or to challenge an Olympic athlete
you can get fantastic equipment for home use check out www.shop4pilates.com for their Pilates performer. Who is it for? Pilates is for anybody and everybody. It can be adapted to suit the complete beginner, or to challenge an Olympic athlete. Pilates can be tailored to rehab or sports specific, toning or stretching and can be done with or without resistance. Pilates is particularly wonderful for pre and post pregnancy, and can play a key role in recovery from childbirth after the 6 week check period. The downside In a group situation, you may find you are hindered by the most injured or unfit person in your group and that progress is slow. There is a lot of attention to detail and breathing, and

SO WHICH GETS YOU FITTER: YOGA OR PILATES?

If fitness and weight loss are your goals, then Bikram Yoga has to be the best place to start, closely followed by Astanga Yoga. If you are looking for strength, tone and condition then Pilates matwork or equipment classes are ideal. If you are looking to improve your mental fitness, then Sivananda Yoga and most Hatha and Astanga Yoga classes will certainly put you on track. For flexibility Yoga definitely comes out on top, although Pilates will give some gains, and for a great CV and body conditioning workout the Pilates reformer with the CV board will keep you challenged for years to come! USEFUL WEBSITES www.sivananda.co.uk www.bikramyoga.co.uk www.bwy.org.uk www.stott-pilates.co.uk www.bodycontrol.co.uk www.yogamad.com www.shop4pilates.com

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