August 13, 2007

Stretching flexibility - Seven Key Rules for Zen Table

After long vacations it is normal we feel "jet lagged" and numb, therefore a good stretching routine of flexibility exercises will be escellent to refuel batteries, get rid of tiredness and get our bodies back in shape after the excesses of so much laying back.

In order to get the maximum benefits of the Zen Table, it is good to assimilate well the technique, the right breathing and the correct posture, an of course fololowing these Key Rules:


  1. Correct position. According to the beginning of Pilates, since in addition to taking care of your position and your back, you harden the sits-up and stylize the muscles. How. Straight back, shoulders below and backwards and breast was; chin at the head and neck always stuck-up, separating the ears of the shoulders; "connected" bellybutton, that is to say, inwards; on having breathed, having filled the rib cage and on having expired “ to close the ribs.
  2. Breathing. We are going to breathe with our diaphragma or with our thorax as in Pilates. This respiration is much more relaxing than the pulmonary one and more beneficial, since the abdominal zone allows us to work constantly. How. On having taken air, it fills the rib cage and on having expelled it, closes the ribs.
  3. Execution. After having done the exercises, it is necessary to accompany them on the respiration to promote his effectiveness and the effect of relaxation. Mantén always the corporal alignment. How. Static exercises: to breathe to your rhythm but trying “ to close ribs ”. Dynamic exercises or stretchings: take the air earlier and expel it when you stretch or do the movement.
  4. Stretching. On having done a stretching technique, the basic norm is to go so far as to feel tension but I do not damage. Begin little by little and be increase the stretching with the help of breathing.
  5. Connecting the bellybutton. This principle of Pilates allows to protect the lumbar zone while we realize any exercise or stretching. Also, the abdominal area allows to work as no other system of exercise.
  6. Duration and frequency: The ideal thing is doing the Zen Table at leats three times a week, but it can do so many times as it is wanted. The time of the meeting depends on every person and of the times that every exercise wants to repeat: the advisable thing three repetitions of every exercise are, supporting the positions and stretchings approximately 20 seconds.
  7. Where, how, on what do I wear. It is better to do this stretching routine barefeet, with comfortable clothes, on a Yoga mat and in a drafty place and with tenuous light. A few candles, incense and chill out music will help you relax you and concentrate.

2 Comments:

Tony Dunne said...

I found your pilates tips really useful when it comes to exercising after a prolonged period of inactivity, especially after a long flight or other journey.

It's amazing how quickly we all get out of shape, and being on holiday is an opportunity to be lazy that few of us can resist.

And quite right to. We all deserve a rest from time to time.

But it's important to get back into shape quickly and your article shows the way.

Readers of your blog may also have an interest in mine, so why not take a look at http://easypilatesexercise.blogspot.com

Health Adviser said...

Hi Tony:

Sorry for answering your comment so late (well late is better than never they say :P, i've been very busy, but from now on I'm gonna try to keep posting on a more regular basis.

Thx for your comment!

Health Adviser :)

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