Pilates emerged as a remedy to combat the physical discomfort of its creator, Joseph Pilates, almost a century later the exercises of this method have spread throughout the world and millions of people practice it because of the physical and psychological benefits it brings. The method combines mind control, relaxation and breathing with muscle strength, which is a weapon to combat anxiety. Therefore, we propose 6 pilates postures that help to alleviate stress:
- Happy baby
Lie on your back, put your knees on your chest. With one puff, open your knees wider than the width of your torso. Then bring your knees up to your armpit, making sure your ankles are aligned with them. Next, place your legs at a 90-degree angle by positioning your quadriceps perpendicular to the floor. Push up with your heels, while holding your feet with your hands in reverse. Keep your neck extended and relax your shoulders. Stay in this position for 30 to 60 seconds, then lower your legs and hands back to the starting position as you exhale.
- Superman in Quadrupedia
Put your hands and knees on the floor. Make sure your hands are parallel to your shoulders and your knees are at hip level. Keep your pelvis neutral, you should feel your body weight in the central area. Then raise your arm to ear level while inhaling and when you lower your arm, exhale. Alternate the exercise several times with both arms.
- Constructive rest
Lie on your back with your legs bent slightly open and your arms extended slightly away from your trunk. Keep your back relaxed and close your eyes, then start breathing deeply. This way, you can synchronize body and mind.
Lie down on your back and bend your legs by placing your feet on the ground. Keep your back relaxed and your lumbars glued to the floor. Extend your arms leaving a small space with the trunk. Then, lift your torso while keeping your pelvis in a neutral position, your abdomen activated, and squeeze your buttocks while keeping your arms and shoulders close to the floor. Inhale and exhale.
- The mountain
Sit with your legs apart and keep your torso straight. Then, stretch your arms and turn your trunk to the left to reach your left foot with your right hand. Repeat the movement in reverse, turning to the right and holding the right foot in your left hand. Repeat the exercise four times.
Lie on your back with your legs stretched out at a 45-degree angle. He then lifts his torso (taking off only his shoulder blades) and with his arms stretched out parallel to the trunk. Breathe in and out as you begin to raise and lower your arms, with short movements. Control your breathing so that it is smooth and continuous.