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Sunday, June 22, 2014
FREE Pilates mat class in Central Park this Sat 6/28
Tuesday, May 6, 2014
Pilates is an Universal Movement Language
When an instructor is teaching, they must have compassion, caution, confidence, creativity and clarity which can be challenging if their student does not speak the same language. Luckily, Pilates is an universal movement language.
Touch Cues - Using touch cues can help show how the instructor wants the student to move. It does not require words but the representation of words through touch.
Examples:
- Gliding their shoulders down their back - gently take your hands and glide the shoulders back and down on their back the same way they would internally move.
- Lifting taller - take your hand and glide upward from their lower back to their upper back when trying to help them lift taller and grow that extra inch.
Tone of Voice - Even though the student may not speak the same language as their instructor, tones represent emotions, rhythms and energy. Based on the instructor's voice, one can move faster, slower, more or less vigorously.
Examples:
- Pacing your voice can help how you want the student to move whether it be faster or slower by picking up your voice or slowing it down
- When trying to get your student to lift, raise your voice as if your student is getting taller and taller
Demonstrating
Although classical Pilates does not encourage demonstrations or hand gestures, if the instructor is truly at a lost after attempting the above techniques, then maybe demonstration is necessary, after all, it is a form of communication.
Examples:
- Standing up and using hand gestures or leg movements to help convey your message
- Demonstrating on the piece of apparatus so your client can understand the exercise. This can be most helpful especially if your client does not want to be touched.
Movement becomes the universal language. When one moves their body, it does not matter one's race, gender, ethnicity or cultural barriers because everyone's bodies move. Movement is not discriminatory, it is a part of living.
Tuesday, March 11, 2014
5 Myths About Pilates
There are plenty of myths out there, Pilates is no exception. I have had many clients over the years express a sense of relief when they realized the preconceived myths have been busted. With almost everything out there, there are myths. I would like to clarify a few common ones for Pilates.
1. Pilates is not just mat work, apparatus is used too
Pilates originated with mat work. However, Joseph Pilates realized that not everyone could do the mat work so he created springs. The leg springs on the cadillac were created for those in hospital camps who were unable to get out of bed but were able to move their legs with the support of the springs. The reformer, chair and other apparatus followed.
2. Pilates uses your entire body, not just your “core”
When studying Pilates, you work your primary powerhouse - the pelvic floor, then your secondary powerhouse - the shoulder girdle and then your limps. Though challenging to coordinate all these moving parts, the goal is to work every part of your body during every exercise. Reality is that it takes years to do and one continuously tries to work towards that, which in turn, keeps Pilates interesting. You don’t always have to seek new exercises to find a challenge. Sometimes the most basic exercises prove the most effective.
3. Pilates is for everyone: men, women, children, elderly, injured, weak and strong
Not every exercise is for everyone but it is important to have a fully certified instructor who determines which exercises are the most helpful. Depending if one has any issues, a private Pilates session may be more appropriate than a group session. Always discuss this with your teacher first.
4. Pilates is not just for dancers.
Many dancers went to Joseph Pilates’ studio and his principal student, Romana Kryzanowska, kept Pilates alive after Joseph and Clara Pilates passed away, was a dancer. The reputation has been that it is for dancers only because there were many dancers who practiced Pilates, that does not mean that Pilates is solely intended for dancers. Joseph Pilates created Pilates, which was originally Controlgoy, in order to help people with physical rehabilitation. The foundation of Pilates is to rehab the body so that you can enjoy life and the activities that they love the most, whether it be dancing, golfing, boxing, hiking, running, surfing, etc or even just living.
5. Pilates was not created by a dancer or a woman. It was created by a man named Joseph Pilates.
Pilates or Contrology, was created by Joseph Pilates in the 1930s. He created mat exercises showcased in his book, “Return to Life Through Contrology”, published in 1945. During World War II, he created the cadillac which came from a hospital bed. Joseph Pilates created reformers, chairs, barrels, beds, combo apparatus and other small pieces like the magic circles, foot correctors, toe correctors, sand bags, etc. He was a very innovative creator. He took parts of his method from Yoga, boxing, fencing, the circus, etc and would individualize exercises fro the body. Pilates created a combination of exercises that allows you to create strength for your muscles and bones but add flexibility at the same time.
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| Photo taken by Chuck Rapoport |
Friday, February 28, 2014
Featured on Well+Good
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Sunday, February 9, 2014
GoRecess Featured Adrianne's Recipe: Steel Cut Oats!
I LOVE making steel oats in the morning. Check out GoRecess for my recipe....
https://www.gorecess.com/blog/2014/2/6/gorecess-featured-recipe-steel-cut-oats
GoRecess Featured Recipe: Steel Cut Oats
02.06.2014
There are many different ways to make steel cut oats, but Adrianne Yurgosky, owner of Westside Pilates in NYC, brings us this speedy method that tastes delicious and is gluten free! Since steel cut oats take time to make on the stove (about 45 minutes), Adrianne recommends doing the prep work the night before.
The night before:
- Bring 3 cups of water to a boil
- Once the water is boiling, turn the heat off and stir in 1 cup of steel cut oats for 1 minute.
- Cover the pot and refrigerate overnight.
The next morning:
- Turn the stovetop on medium heat and cook for 10 minutes, stirring occasionally.
- Remove the pot from heat and serve (it normally makes 3 servings - pour the extra in a container and use it during the rest of the week)
While still hot, add the following per serving:
- 1 teaspoon of cinnamon
- 10 broken up walnuts
- 1 tablespoon of honey to sweeten
- 2 tablespoons of milk
Stir it all up and then cut a banana into slices and place on top (half of a banana works well too). Serve and enjoy!
About Adrianne
Adrianne Yurgosky is a professional Pilates instructor and the owner of Westside Pilates on the Upper West Side of Manhattan. She is certified through Power Pilates in New York City after completing 600+ hours of study under Bob Liekens, Junghee Won and Susan Moran. Her second certification comes from The Pilates Studio with Sean Gallagher and Brett Howard and she recently completed her Pilates Method Alliance certification in August 2013. Adrianne is dedicated to inspiring people towards better health and wellness through Pilates and works with a wide variety of clients including athletes, people struggling with physical ailments such as low back pain and other chronic conditions as well as those dealing with specific and general areas of tightness in the body. Adrianne is also a holistic health counselor, certified through the Institute of Integrative Nutrition.
Adrianne Yurgosky is a professional Pilates instructor and the owner of Westside Pilates on the Upper West Side of Manhattan. She is certified through Power Pilates in New York City after completing 600+ hours of study under Bob Liekens, Junghee Won and Susan Moran. Her second certification comes from The Pilates Studio with Sean Gallagher and Brett Howard and she recently completed her Pilates Method Alliance certification in August 2013. Adrianne is dedicated to inspiring people towards better health and wellness through Pilates and works with a wide variety of clients including athletes, people struggling with physical ailments such as low back pain and other chronic conditions as well as those dealing with specific and general areas of tightness in the body. Adrianne is also a holistic health counselor, certified through the Institute of Integrative Nutrition.Tuesday, January 7, 2014
Exercises for Abs, Posture and Balance
EXERCISES FOR ABS, POSTURE AND BALANCE
Here are 3 exercises that I give as homework to help with abs, posture and balance that can be done everyday.
Lower Lift
Set-up: Place your hands behind your head, bend legs into your chest, curl the head and neck up and extend legs to the ceiling
Execution: Lower and lift the legs
Reps: 10x
Modification: Hands under your tailbone (fingertips should be showing) and/or bend your knees (together or diamond shape)
Challenge: When the legs are lower, hold for a second or two and then lift back up
Attention: Do not let your back arch and make sure your upper body is lifted so you do not strain your neck
Focus on using your legs to challenge your stomach
Serratus Push-ups
Set-up: Go onto your forearms and extend legs into a plank position
Execution: Try to press the shoulder blades together as you lower the chest to the floor and lift back up
Reps: 3-5x and do 3 sets
Modifications: Just hold your setup (plank)
Challenge: Increase reps and alternate between serratus push-ups and holding the plank position
Attention: Make sure your body is in one long line and your shoulders are down
Focus on your upper back, pulling your stomach in and working your quads
Heel Lifts (Standing Balance)
Set-up: Stand upright and heels together toes 2-3 fingers apart
Execution: Lift the heels and then lower, try to lift straight up instead of moving forward
Reps: 5x
Modification: Do not lift your heels very high
Challenge: Keep the heels lifted and together as you circle your arms, close your eyes or do both
Attention: Keep your heels together!
Focus on balance and using your back side (butt, inner thighs, calves, ankles and feet) and your core
- Fabletics Master Adrianne Yurgosky
Sunday, December 22, 2013
Happy Holidays from Westside Pilates!
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