Opposition in Pilates and Yoga: Newton's Third Law Meets Mindfulness

by Marie-Claire Prettyman

Overview

Opposition in Pilates and Yoga has been designed to de-mystify the techniques of Pilates and Yoga by blending Newton's Third Law and Mindfulness. By understanding how these two concepts work together in movement, anyone can feel the benefit of these practices. Developed from 15 years of working with people in both disciplines and appreciating that we are not all the same, the concept of opposition is the simplest way to help you feel your body in the way that you are supposed to - not the way anybody else does! In this way you get maximum benefits in the shortest time. Through educating, understanding, rehabilitating and communicating Marie-Claire aims to have everyone getting the most out of their Pilates and Yoga classes.

Product Details

ISBN-13:	9781784520762
Publisher:	Panoma Press
Publication date:	01/14/2016
Pages:	200
Product dimensions:	7.44(w) x 9.69(h) x 0.42(d)

About the Author

Marie-Claire has worked in the fitness industry since 1998 in a number of different disciplines. She has owned her own studio and works alongside Fitness Inspired Teacher Training (Fitt) to bring high quality teacher training to the whole of the UK. Other work includes Associate Lecturer at University College Chichester on the Sports Biomechanics program and as a fitness presenter at conventions held around the UK. She travelled to the U.S. to train alongside those who were educated by Joseph Pilates and has specifically worked with individuals who had injuries, pre and post-surgery and illnesses such as cancer and multiple sclerosis. In 2014 an accident forced her to move away from teaching every day. Her new business The Movement Specialist is dedicated to supporting individuals wishing to advance their careers – either through targeting teacher training in centers, or offering business support and advice. Marie-Claire continues to work privately on a referral basis with people who would like to participate in generalized classes but feel that their physical restrictions are holding them back.

Read an Excerpt

How to use this guide

Are you familiar with Newton’s Third Law? It states that: For every action, there is an equal and opposite reaction.

This got me thinking. In movement, if we want to lift a part of the body, there must be another part of the body that has to drop down. If we stretch away with one limb, we need to stretch away in the opposite direction with another limb (at the other end of the body).

I experimented with this for some time in classes and with private clients and found that not only does this way of approach to movement help participants understand what is required of them in terms of the execution, it also naturally creates work in the appropriate muscles!

‘Appropriate muscles’ is key here. We all have different postures depending on our habits, sports and genetics. One person may have an anteriorly (forward) tilting pelvis and another a posterior (backward) tilting pelvis. Immediately, they are opposite in terms of their muscle lengths and strengths on each side of the body. This means that they will feel muscles work potentially in different places in the same exercise or posture. This does not mean that one is right and the other is wrong, merely that they have different needs, different strengths, different weaknesses.

I have read countless books about Pilates and Yoga and many of them dictate where you should feel the work. They do not account for individual differences, and assume that everyone is perfect so therefore everyone will feel the exercise or posture in the same place in the same way.

This guide strips away the assumption that everybody is put together in exactly the same way and accounts for individuality by using Newton’s principles and MINDFULNESS to keep the body safe in movement and allow YOU to feel whatever it is you need to feel, or work whatever it is you need to work.

The exercise pages are designed in such a way that if you do not want to, you do not need to read the text below unless you feel you must, to increase understanding. The arrows show a direction of ‘energy’. Predominantly UP and DOWN, but sometimes you will see either a left or right arrow, or both. These will be explained using the sub-heading OTHER (energy). The arrows demonstrate the need to create opposite forces by focusing your attention on the direction they show. This is ‘opposition’, and Newton’s Third Law meets Mindfulness the cornerstone of this book. This is not an exact science; sometimes there may be a directional arrow without an opposite. Remember, this is a concept designed to de-mystify the art of movement.

Unless identified as Advanced, all the exercises or postures are suitable for all levels – Beginners, Intermediate and Advanced. If an exercise or posture has a number of stages of difficulty, you will see a number next to the title e.g. Hamstring Stretch 1. As a beginner, please choose 1 until your body is comfortable with the exercise or posture. Please do not move on until your body is ready.

To create opposition, you need to concentrate and be aware of your body, be ‘mindful’. The concept of mindfulness is well understood in terms of stress relief and the management of anxiety and depression. We are going to explore mindfulness in movement, listening to your body and allowing it to exist comfortably within its natural parameters. Accepting the limitations it imposes on you as well as appreciating the progressions you will make.

Table of Contents

How to Use This Guide
Mindfulness
Neutral Pelvis/Neutral Spine
Breathing
A Final Note
Opposition in Pilates Exercises
Opposition in Pilates Workouts (Beginners)
Opposition in Pilates Workouts (Intermediate)
Opposition in Pilates Workout (Advanced)
Opposition in Yoga Asanas
Surya Namaskara/Sun Salutation (Beginners)
Surya Namaskara/Sun Salutation (Advanced)
Opposition in Yoga Workouts (Beginners Practice)
Opposition in Yoga Workouts (Advanced Practice)
About the Author

Editorial Reviews

I am a complete beginner and have not done anything like this before. The book is so clear I can follow what to do . I love the clear photos and simple instructions and have already followed some of the workouts . A good book for beginners and professionals alike.

Jenny Lawrence

A fantastic book and ideal for anyone wanting something methodical, safe and effective to follow with full break-downs and build-ups of lots of the Pilates and Yoga fundamentals, this will be a great addition to the Fitt Pilates teacher training courses for students to continue their learning and development.

Tamara Hodgson

A fantastic book for anybody (because any body is a Pilates body!) who wishes to understand functional movement. This book really breaks down how to perform Pilates and yoga series safely and effectively, unlike so many tutorials available online. I have had the benefit of being a student of Marie-Claire for some years now, and can genuinely recommend her methods. After a lifetime of ballet, distance running, and wearing stiletto heels, I genuinely feel the benefits that this kind of exercise brings. A busy lifestyle means that I can’t always get to class, and these exercises are so well broken down that I feel confident to do them at home. A genuinely helpful resource for Pilates and yoga students.

Claire Walker

I love your way of thinking – that each body is different and working with it in its natural form. I had a ballet teacher from America who was very much of the same opinion and was always questioning, ‘why do it like this when you could do it like that?’ I think it’s refreshing to find someone who questions it to get better results, and is open to teaching in that way.

Charlotte (Pilates Teacher)

This book is a clear and thoughtful introduction to the often confusing world of Pilates. It will become a set text for all trainee teachers as it clearly and methodically de-mystifies Pilates so anyone can understand its considerable benefits. I was lucky enough to be trained, mentored and employed by Marie-Claire and she has made me a successful and knowledgable Pilates teacher. Marie-Claire is an expert in the field of Pilates but she has something else to offer that many experts lack  - compassion and vision. A wonderful author!

Sharon Raichura

I attended a course with Marie-Claire 3 years ago and have since then have attended several more. She's exceptionally knowledgeable about the human body and it's always a pleasure learning more from her. I will now not attend any courses if they are not run by her. I have also just purchased her book and this book should be given to all Pilates and Yoga Teachers - it is honestly very well written and the explanations just make you go aaah now I understand!

Tanja Foy

A fantastic book and ideal for anyone wanting something methodical, safe and effective to follow with full break-downs and build-ups of lots of the Pilates and Yoga fundamentals, this will be a great addition to the Fitt Pilates teacher training courses for students to continue their learning and development.--Tamara Hodgson

A fantastic book for anybody (because any body is a Pilates body!) who wishes to understand functional movement. This book really breaks down how to perform Pilates and yoga series safely and effectively, unlike so many tutorials available online. I have had the benefit of being a student of Marie-Claire for some years now, and can genuinely recommend her methods. After a lifetime of ballet, distance running, and wearing stiletto heels, I genuinely feel the benefits that this kind of exercise brings. A busy lifestyle means that I can't always get to class, and these exercises are so well broken down that I feel confident to do them at home. A genuinely helpful resource for Pilates and yoga students.--Claire Walker

I am a complete beginner and have not done anything like this before. The book is so clear I can follow what to do . I love the clear photos and simple instructions and have already followed some of the workouts . A good book for beginners and professionals alike.--Jenny Lawrence

I attended a course with Marie-Claire 3 years ago and have since then have attended several more. She's exceptionally knowledgeable about the human body and it's always a pleasure learning more from her. I will now not attend any courses if they are not run by her. I have also just purchased her book and this book should be given to all Pilates and Yoga Teachers - it is honestly very well written and the explanations just make you go aaah now I understand!--Tanja Foy

I love your way of thinking - that each body is different and working with it in its natural form. I had a ballet teacher from America who was very much of the same opinion and was always questioning, 'why do it like this when you could do it like that?' I think it's refreshing to find someone who questions it to get better results, and is open to teaching in that way.--Charlotte (Pilates Teacher), West Sussex

This book is a clear and thoughtful introduction to the often confusing world of Pilates. It will become a set text for all trainee teachers as it clearly and methodically de-mystifies Pilates so anyone can understand its considerable benefits. I was lucky enough to be trained, mentored and employed by Marie-Claire and she has made me a successful and knowledgable Pilates teacher. Marie-Claire is an expert in the field of Pilates but she has something else to offer that many experts lack - compassion and vision. A wonderful author!--Sharon Raichura

From the Publisher