Georgina Wilson – Georgina Kay
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What are the 34 exercises of Joseph Pilates?

Before we get into the exercises there are 6 principles of the Pilates method that we should be using within the exercises, these are:

  • Control
  • Precision
  • Breath
  • Concentration
  • Centring
  • Flow

When Joseph Pilates created this method, there were only 34 exercises, however generations have past and the generation we live in now has changed massively, with lots more research evolving each day on the body, there are now other Pilates exercises that are developed to stabilise certain muscles.

There are also more people creating different Pilates methods on top of Joseph Pilates. So what are the 34 exercises you ask, look no further (don’t forget there’s different levels to practice each exercise to suit the needs to everyone).

  1. The Hundred
  2. The Roll Up
  3. The Roll Over
  4. One Leg Circle
  5. Rolling back (like a ball)
  6. Single Leg Stretch
  7. Double Leg Stretch
  8. Spine Stretch
  9. Rocker with open legs
  10. The Corkscrew
  11. The Saw
  12. The Swan Dive
  13. Single Leg Kick
  14. Double Leg Kick
  15. Neck Pull
  16. The Scissors
  17. The Bicycle
  18. Shoulder Bridge
  19. The Spine Twist
  20. The Jack Knife
  21. The Side Kick
  22. The Teaser
  23. The Hip Twist with stretched arms
  24. Swimming
  25. Supine Leg Pull
  26. Prone Leg Pull
  27. The Side Kick Kneeling
  28. The Side Bend
  29. The Boomerang 
  30. The Seal
  31. The Crab
  32. The Rocking
  33. The Control Balance
  34. The Push Up

Interesting fact

Pilates was actually named Contrology from Joseph himself.

I hope all of the above helped you understand Pilates a little better, as always please email georginayoga@hotmail.com for any other questions.

Thanks always,

Georgina

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Below is a small guide in how to start Yoga & Pilates with a little download for you at the very end…

So how do you start Yoga & or Pilates?

  • You start with yourself and the willingness to do something about it.
  • Create a space for you to go to for your workout/practice.
  • Get an outfit ready and maybe some breakfast/lunch or dinner for afterwards.
  • Make sure you use your breath wisely.

Essentials:

  • Non slip mat (this is preferably all you really need but as beginners we might need more…)
  • 2 x Yoga bricks
  • 1 x Yoga block
  • A Strap
  • Something that you don’t need but is great for a restorative and relaxing class is a bolster

Ok so I’ve got the above, what next?

Start small: 

  • Keep your practice around 10-15 minutes long
  • Practice / workout twice a week and build it up after every 2/3 weeks
  • When you start to build it up, add 5 minutes on each time
  • Take it slow, there’s no expectations 
  • Begin seated or standing and just move the body by doing a few stretches
  • Alignment is key but for your first practice just go with the flow and try not worry if you’re doing something wrong because you never will!
  • Understand your body is different to everyone’s…
  • Learn to take deep inhales and exhales through each pose / exercises and try not to hold the breath or breath into the shoulders (it might be strange at first but you get used to it).
  • If you’re not used to weight bearing you might find tension in the hands and wrists, it’s normal but if you feel pain anywhere in the body always come out and see medical attention.

Breath (lateral breath for Pilates or Yoga)

  • Place your hands on your front lower rib cage
  • Take your gaze over the horizon & close the eyes
  • Breath in fully through the nose
  • Breath out piercing the breath through the lips 
  • Do the above 4 times and if you feel dizzy just stop and take a moment

Try this warm up Yoga flow to get you started:

  • Child’s pose x 3 breaths
  • Cat / Cow x 4 breaths
  • Child’s pose x 3 breaths
  • Cat / Cow x 2 breaths
  • Downward facing dog x 3 breaths (maybe pedal through the feet to feel a stretch down the backs of the legs)
  • Walk up the mat into a forward fold (bend the knees) x 4 breaths
  • Vertebrae by vertebrae roll the spine up to standing and then reach the arms up towards the ceiling, maybe take the gaze with
  • Return with the hands by your side in mountain pose

Try these Pilates exercises after your warm up

  • Hold half plank x 4 breaths
  • Single Leg Kick (both sides)
  • The Hundred
  • Shoulder Bridge

Guides can only have so much information, so go try out the membership platform for 7 days FREE to discover more on Yoga and Pilates with a 7 day yoga for absolute beginners and a a Pilates beginners workout.

YOUR DOWNLOAD

FREE E-Book Guide in Starting Yoga & Pilates below, enjoy and please tag me on social media if you record your workout 

Instagram: @georginakayyp

Facebook: @georginakayyogapilates

I hope this helps you a little in starting Yoga & Pilates, thanks for reading and have a beautiful day/evening.

Thanks always,

Georgina

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Never done an inversion before? Think they look pretty awesome but scary and you’d love to learn how to do one? Say no moreeeeee, have a look below and try it out!!

I remember the first headstand I did. I watched numerous videos and thought it would be a good idea to put them all into my own version of a headstand and show you the way I learnt. I was inspired by sooo many videos I looked at online, so I thought I’d pass on what I’ve learnt and show you the safest way…

  1. Start off with warming the body up…feeling more energised and strong to help us attract the pose we want to do, which also helps us with being less susceptible to injury which is one of the main reasons as to why we prepare the body before going into certain poses. Try the following poses and see if you feel a lot more stronger to try headstand…
  • Downward Facing Dog: cycling through the feet.
  • High lunge on both sides: squeezing that back gluteus muscle can help prepare the glutes for our headstand.
  • Plank pose: with push ups or holding Chaturanga dandasana or plank, engaging the core!
  • Navasana: strengthening that core and balance
  • Dolphin Pose: strengthening that core and preparing to push up into the pose from strengthening those shoulders as well.

Ok so are you ready? Let’s get started!!

  1. Make sure you are assisted with a wall behind you incase you fall back…it’s kind of your best friend when learning any kind of yoga pose.
  2. Place a blanket or flat cushion for your head (although the weight will NOT be on your head as such, it will be more in your shoulders and arms).
  • Interlace the elbows/forearms on the ground, THEN separate them and interlace the fingers (keeping your pinky finger tucked underneath) – the distance between the arms is where your head will be placed (inside your hands) – try not let your forearms slide out too much to the side or hugged in too much towards your head as this will put too much tension on certain areas of your body that you don’t want, which could cause injury.
  • Place the TOP of the head, not the forehead or the back or side of the head, just the very tip of the head on the floor, either with a cushion/blanket or even just your mat (don’t put all the weight into the head – the arms and shoulders are what’s working most).
  • Pick your knees off the ground and lengthen through the legs keeping them strong and firm in this posture. Walking the feet towards your head as far as you can go – maybe coming onto your tip toes.
  • Raising one foot off the ground and PULLING the knee/thigh into the chest whilst keeping that strength through the shoulder girdle and forearms with the other foot still on the ground. (Practice this on both legs always keeping one foot on the ground).
  • Whilst one knee/thigh is pushing against the chest…PUSH through from the other foot that’s on the ground lifting both knees into the chest. Then practice lifting one leg up and then maybe the other one.
  • Each time we practice this motion, we are building strength to bring both legs up.

I was constantly trying this every day, probably 20 times a day for about 1 week and I was finally able to BALANCE in this posture…it was a phenomenon for me seriously, it felt euphoric, I loved it and without the wall too!

Keep at it and tag me in your posts with how you’re getting on with this 🙂 instagram: @georginakayyp

REMEMBER…What may have taken me a week to figure out for me, may take you longer or even shorter…our bodies are all built differently. With headstand, we need to find the CORE strength but also hamstring flexibility and glutei strength to be able to find it easier to come up into this pose, so work on the above warm ups each day and see where you get.

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What is the E-Book and why have I made it?

The E-Book is a small guide in how you can start Yoga and or Pilates. We go through what Yoga & Pilates is, the breath, a Yoga flow and a Pilates class.

It’s a 20 page online booklet with a 5 day schedule planner for you to use to keep track and be accountable of your practice & workout.

Even if you’ve practiced just Yoga and not Pilates or vise versa, you can still download it and look at that one section.

There’s many places out there that would charge a small fee for E-Books but I wanted to create and give you something FREE to help you on your journey in starting something new and making a habit into it, because there’s nothing more confusing than having so much information in different places and getting confused by it all, when everything you need to know is in this one E-Book.

And if the E-Book isn’t enough and you want to try and delve into it more, then I offer a FREE 7 day trial on the Online Membership…if you’re unsure on what this is then look no further because there’s a blog post about what the Online Membership is too, so go check that out.

You can then use the 7 day free trial to practice a little more and start to really understand what Yoga & Pilates is in the beginners section.

How can I get it?

Subscribe to my mailing list and you’ll get it in your inbox.

I hope this helped you understand the E-Book and you enjoy the free guide. Have a beautiful day.

Thanks always,

Georgina

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Inside the most valuable membership to discover your deepest self.

Although there’s a lot of information on the website, I thought I’d delve a little deeper into what the online membership actually is.

Let’s get straight into it…the online membership is a pre recorded platform / system where you get pre recorded videos for you to do in your own time with yoga, pilates classes, movement breakdowns, meditations, series and challenges + more bonuses and your suggestions on your laptop, computer, mobile, iPad and you can even connect it up to your big screen.

Are there any features?

YES there’s a great feature system to make it easier for you to choose what type of class you’d like, including:

Filter options:

  • Discipline (Yoga/Pilates/Meditations)
  • Level (Easy/Medium/Hard)
  • Duration (From 5 minutes up to 1 hour)
  • Equipment option coming soon when I’ve filmed more equipment classes
  • Challenges
  • Series
  • Movement Breakdowns
  • Meditations

    ‘Class Suggestions‘
  • Right at the top of the page is a ‘Class suggestions’ page where you can fill out what you would like to see on the platform, whether that be more classes, series, challenges etc or something to do with the system. There’s also a chance to give feedback on there too, however you don’t need to do fill all the boxes if you don’t want to.

    ‘Pick for me’
  • If you’re unsure on what class you’d like to do then there’s a ‘pick for me’ option which is great for those days that we’re feeling a little indecisive.

    ‘Completed Classes‘
  • Another amazing feature in that you’re able to click complete on the classes you’ve done, which helps you to keep track of what you’ve completed.

    ‘My Favourites‘
  • If there’s a class you really enjoyed and want to go back to, you have the option to save the class.

What will I get every month on the membership?

At the beginning of each month you will get:

  • 2 x Yoga classes
  • 2 x Pilates classes
  • 1 x Movement Breakdown
  • 1 x Meditation

    Throughout the year there will be extra bonuses, challenges and series appearing and all your suggestions too, and once you’ve signed up you have the option to take one FREE live class either online or face to face which you will need to contact me to claim. If you don’t want a free class, you don’t have to take it and you can save it for another time or not use it at all.

How much is the membership?

You have the option to pay every month, 6 months or a year and it’s a rolling subscription so you can cancel at any time you want and the subscription won’t end until your end date.

  • £25 = Monthly
  • £120 = Every 6 months (That’s £20 a month)
  • £180 = Every 12 months (That’s £15 a month)

Why should I try the membership?

The best thing about the membership is that it’s a space for you to come and go as you please, there’s no expectations and if you feel like you’d want more of a challenge then you can try the challenges or series section. It’s the best way to practice in your own time with no pressure. You set aside your space and turn your tv on and have your own time.
If you’re a beginner then this is even better for you because again, you get to understand more poses and exercises and there’s even a yoga for absolute beginner series on there to try…what are you waiting for? Discover your deepest abilities on the most valuable membership yet.

I hope this helps you understand a little more about the platform, if there’s any other questions you have then please email georginayoga@hotmail.com

I’ll see you on the membership…just press play whenever you want.