For info on Pilates classes local
to the metro Washington DC
and Baltimore areas please see
The Yoga Center of Columbia,
Columbia, MD
Free classes! Jan 7-13th
Call 410-720-4340 to register for
next session
Workshops!
to the metro Washington DC
and Baltimore areas please see
The Yoga Center of Columbia,
Columbia, MD
Free classes! Jan 7-13th
Call 410-720-4340 to register for
next session
Workshops!
Book and video
recommendations
This is by no means a complete list,
merely a list of the best quality
instruction of Pilates that I have had
the opportunity and good fortune to
sample. Again, please use good
sense and the advice of your doctor
when embarking on any new form of
exercise.
Books
The Pilates Body by Brooke Siler
This photo-rich book features great
instructional breakdown of the most
common Pilates moves.
Pilates: Body in Motion by Alycea
Ungaro
Another wonderful instructional book.
Many photos and tips to keep your
technique up to par. This book
includes "cheat sheets" of full Pilates
routines for easy visual reference
while working out.
The Pilates Promise by Alycea Ungaro
Three step-by-step programs tailored
to target everyone's biggest problem
areas: arms and back, buns and
thighs, and posture and flexibility. The
book follows three ordinary people,
showing how their bodies change,
week-by-week, over 30 sessions.
Remarkable photos of the subjects
taken before, during, and after the
programs demonstrate that anyone
who takes the challenge can get the
body they want in only 10 weeks.
Videos
Classical Pilates Technique - Choose
any level appropriate video in their
series. These wonderful videos
feature authentic, quick workouts, but
I believe are best for people who
have some Pilates experience, as
they don't have slow breakdown of
the moves. Most of their videos have
several different workouts- providing
the viewer with options and variety.
Romana's Pilates - Be sure to read
the description to find the appropriate
level for you. While Romana's videos
each feature one primary workout,
they also have an instructional
breakdown section for each of the
moves, making them great "refresher
courses" for the home exerciser.
Karen Voight - any in her Pilates
series. Ms. Voight always has clear
instruction. Her Pilates workouts are
a pilates fusion.
The Method Series - with Jennifer
Kries. Not classical Pilates, but great
workouts and top quality instruction
If your local bookstore does not carry
these items they most likely can order
them. They are also all available
from Amazon.
recommendations
This is by no means a complete list,
merely a list of the best quality
instruction of Pilates that I have had
the opportunity and good fortune to
sample. Again, please use good
sense and the advice of your doctor
when embarking on any new form of
exercise.
Books
The Pilates Body by Brooke Siler
This photo-rich book features great
instructional breakdown of the most
common Pilates moves.
Pilates: Body in Motion by Alycea
Ungaro
Another wonderful instructional book.
Many photos and tips to keep your
technique up to par. This book
includes "cheat sheets" of full Pilates
routines for easy visual reference
while working out.
The Pilates Promise by Alycea Ungaro
Three step-by-step programs tailored
to target everyone's biggest problem
areas: arms and back, buns and
thighs, and posture and flexibility. The
book follows three ordinary people,
showing how their bodies change,
week-by-week, over 30 sessions.
Remarkable photos of the subjects
taken before, during, and after the
programs demonstrate that anyone
who takes the challenge can get the
body they want in only 10 weeks.
Videos
Classical Pilates Technique - Choose
any level appropriate video in their
series. These wonderful videos
feature authentic, quick workouts, but
I believe are best for people who
have some Pilates experience, as
they don't have slow breakdown of
the moves. Most of their videos have
several different workouts- providing
the viewer with options and variety.
Romana's Pilates - Be sure to read
the description to find the appropriate
level for you. While Romana's videos
each feature one primary workout,
they also have an instructional
breakdown section for each of the
moves, making them great "refresher
courses" for the home exerciser.
Karen Voight - any in her Pilates
series. Ms. Voight always has clear
instruction. Her Pilates workouts are
a pilates fusion.
The Method Series - with Jennifer
Kries. Not classical Pilates, but great
workouts and top quality instruction
If your local bookstore does not carry
these items they most likely can order
them. They are also all available
from Amazon.
Pilates and Middle Eastern dance
complement each other wonderfully. Pilates
helps a person develop strength, control, grace
and lean muscle tone. The core strength that
Pilates focuses on helps a dancer keep his/her
body healthy for many years of comfortable
dancing. The increased muscle awareness also
helps to maintain healthy lower back posture as
well as individual muscle control that can be
utilized beautifully in a bellydance taxsim.
The following information is for those who
have taken my workshops. Please remember
that there is no substitute for having a
knowledgable teacher to help guide you to
proper technique and safe alignment. Videos
and books are wonderful supplements, but I
highly recommend starting off with the personal
attention of a Pilates instructor. Also be sure to
listen to your body's limitations as well as any
limitations set by your medical doctor.
Before beginning, prepare yourself:
* Use a supportive mat made for Pilates and wear
appropriate clothing.
* Quiet your mind and focus on your core. Change your
breathing to "rib cage expansion" breathing, while
keeping your core engaged.
* Button your belly-button to your spine and maintain that
connection throughout your Pilates workout.
* Keep your spine in an elongated neutral position,
lengthened from tailbone through the top of the head.
Keep your shoulders broad, collarbones open and your
neck relaxed.
Click here for other Frequently Asked Questions
If you still have questions please contact me:
410-977-7978 or email
As a review from the workshop, here are
the basic exercises for a Middle Eastern Dancer:
Refer to your notes or the books and videos recommended in
the margin to the right for full descriptions of each exercise.
This series of Pilates exercises is created with the needs of a
bellydancer in mind. They are all found in the books and
videos to the right, but not one book or video to the right has
all of these exercises.
* The Hundred. Start with the modified version and build up.
This develops core strength and awareness.
* The roll up. Remember to not use momentum and to keep
your feet glued to the floor. Core strength and flexibility.
* Coordination. Keep the bottom of your shoulder blades on
the floor. Core strength, coordination.
* Rowing I. Leaning back, bringing your hands to sternum.
Core strength, lower body flexibility, shoulder flexibility.
* Rowing III. Sit up tall out of your sit bones, keep your core
engaged. Arm and shoulder strength and flexibility.
Rowing IV. Add a stretch over your legs.
* Rowing V. Cross your legs and shave the back of your
head. Works triceps.
* Rowing VI. The hug. Front of shoulder and chest strength.
* The Swan. Stretch the front of torso, while strengthening
back.
* Sit back and stretch back.
* Pulling Straps. Lie on stomach and keep core engaged.
Keep your neck lengthened. Back strength.
* Pulling Straps T. Back strength.
* Single Leg Circles. Use your powerhouse to keep your
body perfectly still. Core strength and awareness, and lower
body flexibility
* Rolling like a ball. Be sure to keep your chin tucked and
lead with your bellybutton. This works core strength as well
as massages your spine.
* Single Bent Leg Stretch. Keep your legs in line with your
hips. Maintain core engagement. Core strength, hip and
glute flexibility
* Double Bent Leg Stretch. Remember to start with the
modified version, in which the legs extend to the ceiling
* Shoulder Bridge. Maintain a straight line from knees
through hips, and shoulders in to the ground. Articulate the
spine into ground to work undulations.
* Shoulder Bridge with leg pull ups, leg coordination and hip
isolations. Works strength and isolation of hips.
* Chest Expansion. Keep lifted out of the collarbones.
* Thigh Stretch. Counterweight with the arms forward.
* Arm Circles. Lifting through the top of the head and the
collarbones.
* The Plank. Modified version on forearms.
* Push Ups. Keep your elbows close to the body to focus on
the triceps.
* Single Leg Pull. Keep your pelvic bone pressed into the
floor to protect your lower back.
* Double Leg Pull. Keep the pelvic bone forward into the
mat, expecially when the legs are bent.
* Swimming. Don't forget to breath.
* Rest position
* Mermaid Stretch. Keep both sit bones on the floor.
* Optional Side series. Keep your core engaged, your hips
stacked and your torso perfectly still.
* The Seal. Keep your back rounded. Finish by rolling up to
standing.
* The Lunge Stretch. Reaching the back heel back and the
hips towards the floor. Your front knee never goes in front of
your foot.
* Plies in First and Second Position.
* Releves in Second Position. Pick a "spot" in front of you
to help with balance.
* Knee Lifts in Second Position. Keep chest and top of head
lifted.
* Knee Lifts in Parallel Position.
* Neck Stretch. Ear to shoulder, look to floor, extend palm
of opposite hand.
* Jumps!
* Check your posture. Smile, you deserve it!
complement each other wonderfully. Pilates
helps a person develop strength, control, grace
and lean muscle tone. The core strength that
Pilates focuses on helps a dancer keep his/her
body healthy for many years of comfortable
dancing. The increased muscle awareness also
helps to maintain healthy lower back posture as
well as individual muscle control that can be
utilized beautifully in a bellydance taxsim.
The following information is for those who
have taken my workshops. Please remember
that there is no substitute for having a
knowledgable teacher to help guide you to
proper technique and safe alignment. Videos
and books are wonderful supplements, but I
highly recommend starting off with the personal
attention of a Pilates instructor. Also be sure to
listen to your body's limitations as well as any
limitations set by your medical doctor.
Before beginning, prepare yourself:
* Use a supportive mat made for Pilates and wear
appropriate clothing.
* Quiet your mind and focus on your core. Change your
breathing to "rib cage expansion" breathing, while
keeping your core engaged.
* Button your belly-button to your spine and maintain that
connection throughout your Pilates workout.
* Keep your spine in an elongated neutral position,
lengthened from tailbone through the top of the head.
Keep your shoulders broad, collarbones open and your
neck relaxed.
Click here for other Frequently Asked Questions
If you still have questions please contact me:
410-977-7978 or email
As a review from the workshop, here are
the basic exercises for a Middle Eastern Dancer:
Refer to your notes or the books and videos recommended in
the margin to the right for full descriptions of each exercise.
This series of Pilates exercises is created with the needs of a
bellydancer in mind. They are all found in the books and
videos to the right, but not one book or video to the right has
all of these exercises.
* The Hundred. Start with the modified version and build up.
This develops core strength and awareness.
* The roll up. Remember to not use momentum and to keep
your feet glued to the floor. Core strength and flexibility.
* Coordination. Keep the bottom of your shoulder blades on
the floor. Core strength, coordination.
* Rowing I. Leaning back, bringing your hands to sternum.
Core strength, lower body flexibility, shoulder flexibility.
* Rowing III. Sit up tall out of your sit bones, keep your core
engaged. Arm and shoulder strength and flexibility.
Rowing IV. Add a stretch over your legs.
* Rowing V. Cross your legs and shave the back of your
head. Works triceps.
* Rowing VI. The hug. Front of shoulder and chest strength.
* The Swan. Stretch the front of torso, while strengthening
back.
* Sit back and stretch back.
* Pulling Straps. Lie on stomach and keep core engaged.
Keep your neck lengthened. Back strength.
* Pulling Straps T. Back strength.
* Single Leg Circles. Use your powerhouse to keep your
body perfectly still. Core strength and awareness, and lower
body flexibility
* Rolling like a ball. Be sure to keep your chin tucked and
lead with your bellybutton. This works core strength as well
as massages your spine.
* Single Bent Leg Stretch. Keep your legs in line with your
hips. Maintain core engagement. Core strength, hip and
glute flexibility
* Double Bent Leg Stretch. Remember to start with the
modified version, in which the legs extend to the ceiling
* Shoulder Bridge. Maintain a straight line from knees
through hips, and shoulders in to the ground. Articulate the
spine into ground to work undulations.
* Shoulder Bridge with leg pull ups, leg coordination and hip
isolations. Works strength and isolation of hips.
* Chest Expansion. Keep lifted out of the collarbones.
* Thigh Stretch. Counterweight with the arms forward.
* Arm Circles. Lifting through the top of the head and the
collarbones.
* The Plank. Modified version on forearms.
* Push Ups. Keep your elbows close to the body to focus on
the triceps.
* Single Leg Pull. Keep your pelvic bone pressed into the
floor to protect your lower back.
* Double Leg Pull. Keep the pelvic bone forward into the
mat, expecially when the legs are bent.
* Swimming. Don't forget to breath.
* Rest position
* Mermaid Stretch. Keep both sit bones on the floor.
* Optional Side series. Keep your core engaged, your hips
stacked and your torso perfectly still.
* The Seal. Keep your back rounded. Finish by rolling up to
standing.
* The Lunge Stretch. Reaching the back heel back and the
hips towards the floor. Your front knee never goes in front of
your foot.
* Plies in First and Second Position.
* Releves in Second Position. Pick a "spot" in front of you
to help with balance.
* Knee Lifts in Second Position. Keep chest and top of head
lifted.
* Knee Lifts in Parallel Position.
* Neck Stretch. Ear to shoulder, look to floor, extend palm
of opposite hand.
* Jumps!
* Check your posture. Smile, you deserve it!
