Yoga, pilates, tai chi—mind-body exercise has long had a place in the world of movement and meditation. In the past decade, however, it has moved mainstream in the exercise industry, fast becoming a hit with American fitness professionals and enthusiasts alike.
But what exactly is mind-body exercise? Whether you’ve debated signing up for a yoga class at your local gym, had your interest piqued by late-night pilates infomercials or are interested in alternatives or additions to your existing (or neglected) exercise regimen, this is a likely question.
The good news is that the answer is uncomplicated. Although it may sound mysterious and complex, “mind-body” exercise, as defined by the International Dance and Exercise Association, is “physical exercise executed with a profound inwardly-directed focus.”
This “inward focus” means paying greater attention (mind) to what is being experienced by the muscles and breath (body). This concentration leads to the contemplative state often attributed to mind-body practices. Hence, while mind-body exercise may contribute to myriad aspects of overall fitness—including muscular strength, aerobic capacity, flexibility and balance—it also facilitates non-judgmental engagement of the mind and a focus on the present.
Perhaps the greatest appeal of mind-body exercise is its suitability for all ages, body types and levels of ability. Bear in mind, however, that class type and design matter. Mara Carrico, author of Yoga Journal’s “Yoga Basics: The Essential Beginner’s Guide to Yoga for a Lifetime of Health and Fitness,” suggests that every potential mind-body participant consider three key questions:
1. What are my primary goals (e.g., stress reduction, better posture, total-body conditioning, greater flexibility, vigorous exercise, a more philosophical approach to exercise, etc.)?
2. Do I need to consider any physical limitations?
3. What time commitment am I willing to make?
2. Do I need to consider any physical limitations?
3. What time commitment am I willing to make?
Answer these questions in as much detail as possible and then contemplate the available options. Yoga, pilates and tai chi are three of the most common mind-body exercises now available in class, book and video formats.
Yoga involves directing your attention and breath as a series of poses, or stretches, are assumed. It can be very vigorous (power yoga) or very gentle; the type you choose should depend on your goals. Yoga can be extremely effective for improving flexibility, stress management and relaxation skills, focus and awareness of the breath.
Pilates comprises a series of exercises performed on a mat or a specialized piece of pilates equipment. It is whole body conditioning program but is particularly effective for developing the abdominal and back musculature or “core” muscles. The exercises emphasize breathing, form and posture with the primary purposes of increasing flexibility, strength and mobility.
Finally, tai chi involves performing a series of movements while maintaining awareness of both the body and breath. The exercises are especially effective for developing balance, focus, coordination and graceful, centered movement. Tai chi can be an excellent way to gently ease into movement, particularly if you sit all day at your job or have been inactive for awhile.
Tai chi: deep breathing, graceful movements
Tai chi (pronounced “tie” as in bow-tie and “chee” as in cheetah) is a Chinese Taoist martial art discipline of meditation in movement using slow, controlled deep breathing techniques together with deliberate, graceful physical movements. Because it works the body and mind in unison, it relaxes the muscles while calming the mind and nerves.
Based on the tenets of Taoism, tai chi is as much philosophy as it is exercise.
“Tao” means “the way,” “the path,” a universal concept signifying conscious thought and participation. “Chi” has been translated to mean “vital energy” or “ultimate”—a powerful life force, while “tai” simply means “great.” Taken together, “tai chi” is a way of finding oneself and one’s unique path through life.
Part of the appeal of trying tai chi is that no special clothing or equipment are needed, it can be practiced in most any space, indoor or outdoor, and, although based on a philosophical system, it is unnecessary to believe a particular creed to practice it. Moreover, most individuals, from every age and fitness level, can participate in, and benefit from, the beautifully controlled, yet freely flowing movements that comprise the practice.
Tai chi is not a method for developing aerobic capacity and muscular strength per se. However, an appearance of increased strength often occurs in those who practice tai chi. This is due to learning to move the body in a kinetically correct fashion—increased ease of motion and improved posture allow for improved utilization of one’s strength capacity.
Good form and function are essential to the practice of tai chi and include slowness, continuity of movement, even breathing, balanced weight distribution, good posture and relaxation. Attention to these fundamental elements leads to balanced body development and relaxation, which in turn lead to healthier muscular responses to stress over time.
With diligent practice, tai chi produces a profound effect on all systems of the body by reducing tension, improving circulation, increasing flexibility and enhancing the ability to concentrate. By restoring proper circulation and relieving tension in the muscles, ligaments and tendons, tai chi facilitates optimal functioning of the body, restoring health and maintaining the proper performance of all systems, organs and tissues.
In time, tai chi becomes an internal, as much as an external, art that penetrates deeper than the muscles, benefiting the entire physiology of the body. This physiological harmony leads to serenity of spirit, vitality and tranquility, along with enhanced personal creativity and a sense of purpose. Recent empirical studies on the benefits of tai chi also indicate that those who practice tai chi for more than six months have an increased self-worth and confidence due to sense of control gained through regular practice of the flow of exercises.
In light of the fast-paced, yet sedentary nature, of much of modern life, tai chi is an accessible option for many who are seeking a sense of mastery of their physical and mental well-being.
Pilates: His first piece of equipment was made from the springs of a hospital bed
Pilates. It may be a new offering at the local gym, the topic of a cover story in one of many popular magazines, the topic of a featured fitness book or video at the local library, or the subject of a late night infomercial endorsed by multiple Hollywood ingénues.
But what, many may ask, is pilates?
In short, pilates is a system of movement and therapeutic exercise developed over a span of 60 years by Joseph H. Pilates. German by birth, Pilates had been a sickly child but used physical exercise to improve his strength and health. He moved to England in 1912 to box and to perform in the circus. However, when World War I broke out, he found himself interned on the Isle of Wight because of his nationality. He passed his time by teaching other internees how to develop their physical fitness. His interest in fitness led him to develop his first piece of exercise equipment, the “Universal reformer,” made from the springs of a hospital bed and used to help patients work out as they lay in bed.
After the war, Pilates moved to New York where he opened his first fitness studio. He continued to expand the repertoire of movements that would later be known simply as “pilates,” drawing from myriad existing practices including martial arts, yoga, dance and sports. Each movement in his protocol of exercises is designed to help individuals gain flexibility, strength, balance and coordination, underscoring his core belief that exercise should leave one invigorated, rather than exhausted. His classes became, and continue to be, popular with dancers in particular, in large part because of his emphasis on mental focus and fluidity of movement.
These days, pilates is offered in many different venues, including universities, health clubs, private studios, hospitals, physical therapy centers and medical offices. Most pilates classes are “mat-based,” meaning that a series of pilates exercise are performed on the floor. Some private studios and gyms also offer individually instructed programs using any of the apparatuses that Pilates designed in his lifetime.
While instruction may vary slightly depending on the training of the instructor, all forms of pilates include an intentional mind-body interaction, focused breathing, and an emphasis on working at one’s own pace, meaning that almost anyone can practice it in some form. A typical pilates practice begins with simple exercises—including proper shoulder, pelvic, back and neck positioning, as well as breathing—and builds up to more advanced techniques, depending on fitness level and ability. Many aspects of these essential techniques can then be incorporated into everyday activities and other forms of exercise.
Ultimately, pilates is about developing a relaxed but strong posture. This is achieved by strengthening many of the muscles that become weak from daily living (e.g., abdominals, upper & lower back, quadriceps) and lengthening (stretching) muscles that are likely tight as a result of many daily living practices (e.g., hamstrings, chest, hip flexors, and the front of the shoulders). Consequently, practicing pilates on a regular basis can lead to greater ease of motion, increased energy and enhanced mental well-being. Yoga, pilates, tai chi—mind-body exercise has long had a place in the world of movement and meditation. In the past decade, however, it has moved mainstream in the exercise industry, fast becoming a hit with American fitness professionals and enthusiasts alike.
But what exactly is mind-body exercise? Whether you’ve debated signing up for a yoga class at your local gym, had your interest piqued by late-night pilates infomercials or are interested in alternatives or additions to your existing (or neglected) exercise regimen, this is a likely question.
The good news is that the answer is uncomplicated. Although it may sound mysterious and complex, “mind-body” exercise, as defined by the International Dance and Exercise Association, is “physical exercise executed with a profound inwardly-directed focus.”
This “inward focus” means paying greater attention (mind) to what is being experienced by the muscles and breath (body). This concentration leads to the contemplative state often attributed to mind-body practices. Hence, while mind-body exercise may contribute to myriad aspects of overall fitness—including muscular strength, aerobic capacity, flexibility and balance—it also facilitates non-judgmental engagement of the mind and a focus on the present.
Perhaps the greatest appeal of mind-body exercise is its suitability for all ages, body types and levels of ability. Bear in mind, however, that class type and design matter. Mara Carrico, author of Yoga Journal’s “Yoga Basics: The Essential Beginner’s Guide to Yoga for a Lifetime of Health and Fitness,” suggests that every potential mind-body participant consider three key questions:
1. What are my primary goals (e.g., stress reduction, better posture, total-body conditioning, greater flexibility, vigorous exercise, a more philosophical approach to exercise, etc.)?
2. Do I need to consider any physical limitations?
3. What time commitment am I willing to make?
Answer these questions in as much detail as possible and then contemplate the available options. Yoga, pilates and tai chi are three of the most common mind-body exercises now available in class, book and video formats.
2. Do I need to consider any physical limitations?
3. What time commitment am I willing to make?
Answer these questions in as much detail as possible and then contemplate the available options. Yoga, pilates and tai chi are three of the most common mind-body exercises now available in class, book and video formats.
Yoga involves directing your attention and breath as a series of poses, or stretches, are assumed. It can be very vigorous (power yoga) or very gentle; the type you choose should depend on your goals. Yoga can be extremely effective for improving flexibility, stress management and relaxation skills, focus and awareness of the breath.
Pilates comprises a series of exercises performed on a mat or a specialized piece of pilates equipment. It is whole body conditioning program but is particularly effective for developing the abdominal and back musculature or “core” muscles. The exercises emphasize breathing, form and posture with the primary purposes of increasing flexibility, strength and mobility.
Finally, tai chi involves performing a series of movements while maintaining awareness of both the body and breath. The exercises are especially effective for developing balance, focus, coordination and graceful, centered movement. Tai chi can be an excellent way to gently ease into movement, particularly if you sit all day at your job or have been inactive for awhile.
Tai chi: deep breathing, graceful movements
Tai chi (pronounced “tie” as in bow-tie and “chee” as in cheetah) is a Chinese Taoist martial art discipline of meditation in movement using slow, controlled deep breathing techniques together with deliberate, graceful physical movements. Because it works the body and mind in unison, it relaxes the muscles while calming the mind and nerves.
Based on the tenets of Taoism, tai chi is as much philosophy as it is exercise.
“Tao” means “the way,” “the path,” a universal concept signifying conscious thought and participation. “Chi” has been translated to mean “vital energy” or “ultimate”—a powerful life force, while “tai” simply means “great.” Taken together, “tai chi” is a way of finding oneself and one’s unique path through life.
Part of the appeal of trying tai chi is that no special clothing or equipment are needed, it can be practiced in most any space, indoor or outdoor, and, although based on a philosophical system, it is unnecessary to believe a particular creed to practice it. Moreover, most individuals, from every age and fitness level, can participate in, and benefit from, the beautifully controlled, yet freely flowing movements that comprise the practice.
Tai chi is not a method for developing aerobic capacity and muscular strength per se. However, an appearance of increased strength often occurs in those who practice tai chi. This is due to learning to move the body in a kinetically correct fashion—increased ease of motion and improved posture allow for improved utilization of one’s strength capacity.
Good form and function are essential to the practice of tai chi and include slowness, continuity of movement, even breathing, balanced weight distribution, good posture and relaxation. Attention to these fundamental elements leads to balanced body development and relaxation, which in turn lead to healthier muscular responses to stress over time.
With diligent practice, tai chi produces a profound effect on all systems of the body by reducing tension, improving circulation, increasing flexibility and enhancing the ability to concentrate. By restoring proper circulation and relieving tension in the muscles, ligaments and tendons, tai chi facilitates optimal functioning of the body, restoring health and maintaining the proper performance of all systems, organs and tissues.
In time, tai chi becomes an internal, as much as an external, art that penetrates deeper than the muscles, benefiting the entire physiology of the body. This physiological harmony leads to serenity of spirit, vitality and tranquility, along with enhanced personal creativity and a sense of purpose. Recent empirical studies on the benefits of tai chi also indicate that those who practice tai chi for more than six months have an increased self-worth and confidence due to sense of control gained through regular practice of the flow of exercises.
In light of the fast-paced, yet sedentary nature, of much of modern life, tai chi is an accessible option for many who are seeking a sense of mastery of their physical and mental well-being.
Pilates: His first piece of equipment was made from the springs of a hospital bed
Pilates. It may be a new offering at the local gym, the topic of a cover story in one of many popular magazines, the topic of a featured fitness book or video at the local library, or the subject of a late night infomercial endorsed by multiple Hollywood ingénues.
But what, many may ask, is pilates?
In short, pilates is a system of movement and therapeutic exercise developed over a span of 60 years by Joseph H. Pilates. German by birth, Pilates had been a sickly child but used physical exercise to improve his strength and health. He moved to England in 1912 to box and to perform in the circus. However, when World War I broke out, he found himself interned on the Isle of Wight because of his nationality. He passed his time by teaching other internees how to develop their physical fitness. His interest in fitness led him to develop his first piece of exercise equipment, the “Universal reformer,” made from the springs of a hospital bed and used to help patients work out as they lay in bed.
After the war, Pilates moved to New York where he opened his first fitness studio. He continued to expand the repertoire of movements that would later be known simply as “pilates,” drawing from myriad existing practices including martial arts, yoga, dance and sports. Each movement in his protocol of exercises is designed to help individuals gain flexibility, strength, balance and coordination, underscoring his core belief that exercise should leave one invigorated, rather than exhausted. His classes became, and continue to be, popular with dancers in particular, in large part because of his emphasis on mental focus and fluidity of movement.
These days, pilates is offered in many different venues, including universities, health clubs, private studios, hospitals, physical therapy centers and medical offices. Most pilates classes are “mat-based,” meaning that a series of pilates exercise are performed on the floor. Some private studios and gyms also offer individually instructed programs using any of the apparatuses that Pilates designed in his lifetime.
While instruction may vary slightly depending on the training of the instructor, all forms of pilates include an intentional mind-body interaction, focused breathing, and an emphasis on working at one’s own pace, meaning that almost anyone can practice it in some form. A typical pilates practice begins with simple exercises—including proper shoulder, pelvic, back and neck positioning, as well as breathing—and builds up to more advanced techniques, depending on fitness level and ability. Many aspects of these essential techniques can then be incorporated into everyday activities and other forms of exercise.
Ultimately, pilates is about developing a relaxed but strong posture. This is achieved by strengthening many of the muscles that become weak from daily living (e.g., abdominals, upper & lower back, quadriceps) and lengthening (stretching) muscles that are likely tight as a result of many daily living practices (e.g., hamstrings, chest, hip flexors, and the front of the shoulders). Consequently, practicing pilates on a regular basis can lead to greater ease of motion, increased energy and enhanced mental well-being.
