Pilates and yoga: A healthy blend

Potomac Pilates introduces Yoga-lates, a new popular technique.

By Netaly Masica

POTOMAC, MD – Yoga and Pilates are everywhere these days, and it’s no wonder.  Countless studies have shown that both methods improve fitness levels, build core strength, prevent injuries and manage pain.  Among other benefits, they also alleviate asthma by emphasizing correct breathing, decrease cardiovascular risk by improving circulation and improve overall emotional well-being through meditation. 

A local studio, Potomac Pilates Inc. of Potomac, Maryland, has taken the new Yoga-lates blend one step further, from mat to machine.  Potomac Pilates instructor Lisa Johnson has created a new Yoga-lates workout exclusively using the Pilates reformer, a technique she invented that places less stress on the joints and bones of the practitioners. 

Johnson, who holds a Bachelor of Fine Arts degree in dance from the University of California, is an Anusara trained yoga instructor with an extensive knowledge of therapeutic massage and biomechanical principles of body alignment.  Johnson uses her yoga and Pilates training to guide her class through variations of Surya Namaskar, or sun salutation, a well-known sequence of yoga poses, all on the Pilates reformer. 

Johnson notes that the use of the equipment and props is beneficial for both active and static stretches.  Static stretches using props help maintain a healthy alignment.  Active stretches using the Pilate’s reformer’s resistance, produces the most effective workout in the least of amount of time.  “The natural resistance gives students valuable feedback on blending their breath and self-effort to hold extended postures with a steady ease,” Johnson said.  “These combined actions create more joint stability and keep the muscles resilient.”

Johnson also believes that props aid in “drawing the focus inward.”  “Setting flexibility goals based only on the outer form of poses distracts students from the deeper experience of the practice,” Johnson said.  “By using the Pilates reformer and other props, practitioners can focus more easily on their breath, alignment, and movement flow, feeling their progress rather than looking for it.” 

There are no limits as to whom this exercise blend can benefit, and Johnson recommends that everyone try it.  At Potomac Pilates, where most students take Pilates for therapeutic purposes, there has been much anticipation for the arrival of Yoga-lates.  “Yoga has the same rehabilitative qualities as Pilates.  When people make changes in how they breathe and move, it has a direct impact on how they think and feel,” Johnson said.  For people who have chronic injuries, for athletes and for the general public “both of these techniques have a lot of therapeutic value,” and can be a lot of fun too!

Real Men Do Pilates

A rising trend among area men

By Netaly Masica

Andrew Holzman of Potomac battled with severe hip and back pain -- until his doctor suggested he try Pilates.  Not intimidated by the female domination of the practice, Holzman decided to give it a whirl.  Today, he swears by it, and believes that “more men would do Pilates if they just tried it a few times.” 

Pain management was not the only benefit Holzman received from Pilates, it also gave him his much needed weight control, changed his postural alignment for the better, and improved his flexibility and balance which in turn improved his skiing and golf game.  “Overall, my health is greatly improved,” Holzman said, “I believe the increased muscle tone that I received from the resistance training stimulates the metabolism which allows for greater calorie burn.  I feel trimmer, stronger and have been able to maintain a lower weight.”

So why do most men shy away from Pilates?  After all Joseph Pilates, the method’s creator, was a boxer, a self-defense trainer, a gymnast, a diver, a body builder and a man.  Also, since its conception men have been prominent instructors and supporters of the method.  However, Pilate’s resurgence in recent years has been driven to a large extent by women, making men believe it’s a “feminine” workout, but the benefits of the technique can be especially valuable for men. 

Pro athletes have readily adapted it.  New York Giants cornerback, R.W. McQuarters, New Jersey Nets point guard Jason Kidd, PGA Tour pro Rocco Mediate, Buffalo Bills offensive guard Ruben Brown, 2002 PGA Champion Rich Beem, Boston Red Socks starting pitcher Curt Schilling and Pro Golfers Charles Nardiello and Tiger Woods among others, incorporate Pilates into their regular training.

The reasons are obvious.  Pilates has been shown to improve athletic performance, minimize injury, and relieve stress.  Due to increased tightness in the legs and a smaller pelvic region, men are more likely to experience back problems than women.  Pilates focuses on core strength and flexibility to capitulate good posture and overall stability, paybacks that can be applied to most sports and recreational activities.  Golf, skiing, cycling, running and tennis, just to name a few—all benefit from a regular Pilates workout regimen.

Improved balance and increased range of motion are benefits of Pilates that are particularly valuable to both the golf and tennis swing.  Many sports fitness and training programs incorporate both the principles and exercise routines of Pilates in order to improve movement.  In Pilates, movement comes from the center of the body, using all of the muscles of the body, and producing full range of motion.

Non-athletic benefits are abundant as well.  Men over 50 years of age are at risk of developing prostate cancer.  Medical experts believe that muscular atrophy (deterioration) of the pelvic floor muscles increases this risk.  By practicing Pilates, the muscles can be effectively strengthened and the risk of prostate cancer lessened.  In addition, Pilates emphasizes correct breathing which can alleviate asthma and improves circulation to aid in heart issues.

The Pilates world’s demographic is changing, and the population of men in Pilates is growing, but for now, men will have to be comfortable with being the minority.  If the doctor’s recommendation is not enough convincing, consider Holzman’s testimony: “men will feel better, look better, golf better, and probably age better too!  There are many benefits to having a stronger core, and better balance and flexibility.  Any sport will be easier and less prone to cause injury, and the view is much nicer than a typical gym!”

Interested?  Find a way to make it fit.  Be prepared by choosing the right classes.  Oftentimes men need the extra challenge and find they are better fit for a more advanced class.  Ask an instructor to recommend the appropriate level for you after an initial evaluation. 

There is nothing specifically different about Pilates training for men, especially in the beginning, but starting out in a comfortable setting will allow more focus on the workout.  One way to feel comfortable is to find a men’s specific class, such as that offered at Potomac Pilates of Potomac, Maryland.  The class will more often than not be fit to a faster and stronger pace, and tailored to the movement experienced in male dominated sports.