Teaching in Bangalore, India

I arrived in Bangalore on December 1st, after finishing an Intensive Reformer training in Mumbai. I was scheduled to start teaching an Intensive Mat Plus course at the Zone Mind and Body Studio in Bangalore the next day. It was a long drive in from the airport to the hotel and the traffic was intense! This city has grown by leaps and bounds over the last decade, but the roads have yet to catch up with the increased traffic! I was staying in a very nice condo hotel that was an easy walk to the studio. My hosts, Anjali and Sharat Sareen picked me up the next day and took me to their beautiful studio. This was an oasis of calm and beauty after the noisy atmosphere of the Gold’s Gym in Mumbai. I enjoyed hanging out in the lounge or on one of the open air balconies before and after the training.

Most of the students in the IMP course had been training with Anjali and Sharat for a couple of years. It really helped to have some experienced students in the group and of course to have Anjali co-teaching with me. That was a first for me and it took me a while to get used to having someone else there to teach. Anjali made it very easy though and we had a great time together.
They were also extremely generous in taking me out to dinner several times and of course on our whirlwind shopping extravaganza! I had such a great time that day and really found some gorgeous things to take home with me! I only wish there had been more time for seeing some of the area around Bangalore. This was a whirlwind trip in more ways than one! The course went by so quickly that in no time we were at the end of the course, practicing those difficult intermediate exercises!

Fortunately, this was not on the day when we went out to eat the giant paper dosas! What a delicious food this is, but as you can see, it is not small in size!

I had such fun working with this group. I hope they continue to practice and improve their teaching skills. It is fortunate that most of them have Anjali and Sharat to observe and work with while they prepare for their exams.

Mumbai Impressions-A Pilates Instructors First Trip to India

I arrived in Mumbai around 2am on Friday November 20th after leaving Portland at 8:45am on November 18th. Once our plane had landed in Mumbai we were shuffled from one line to another to go through customs and through a special Swine Flu checkpoint. Then began a very long wait for our luggage. It seemed to trickle out one bag at a time and by the time my bag finally turned up it was close to 4am. I almost missed finding Samir who was hosting the course and had been outside waiting for me for 2 ½ hours. Fortunately, we finally made the connection and he drove me to my hotel in the Malabar Hill area of Mumbai.
After a good 7 hours of sleep I awoke and ordered the vegetarian “sumo” meal from the hotel restaurant.

It was delicious, and “sumo” enough to last me for two meals! Samir picked me up later and took me the few blocks to Gold’s Gym where the Intensive Reformer course would be held. We finished assembling the SPX reformers before heading back to the hotel. I discovered that the hotel was “dry” which is fairly common in India. Fortunately there was a “bottle shop” just down the street where I could get a beer when needed! It took me several days to get over the jet lag and I think I would have recovered sooner if I’d been able to get to sleep earlier on my arrival. As it was, I would come back from the course every day around 4pm and be utterly exhausted and would then take a short nap. This was a terrible idea as I would then wake up each morning around 3am and be unable to go to sleep again. I finally broke that cycle, but it took almost a week to feel completely adjusted.
The Gold’s Gym was just a few blocks from the hotel, so after a nice buffet breakfast I would walk down there each morning to do a little workout/warmup before the class started at 10am. Malabar Hill is a very prestigious neighborhood that was originally developed by the British.

Since it is up on a hill it tends to get more breezes and be slightly cooler than the lower parts of the city. If Malabar Hill was the coolest spot in Mumbai, I wasn’t looking forward to venturing out from there! The temperatures during my first week in Mumbai hovered between 92 – 94 degrees and the humidity was intense. I can’t imagine what the city would be like during the hot monsoon season!
I had seven students in the IR course and they were all new to pilates for the most part. A few had done some mat classes, but I was really starting from the ground level with all of them. The first day we went through the principles of STOTT PILATES and learned how to set up and use the SPX reformers. At the beginning with a group like this I always feel that it is going to be a real uphill battle to get through all the elements of the course and really get them to understand the subtleties of the pilates repertory. As we progressed though, things got better.

Everyone really worked hard to learn these new concepts and movements. I always want to have more time too, and it is hard to let go and leave them to practice on their own. I hope that they will keep in touch with me as they continue their pilates training.

A hard thing to get used to in Mumbai is the abrupt contrast between the well to do and the very poor. Even in an affluent neighborhood like Malabar Hill there are constant reminders of extreme poverty. Unlike the US, which tends to keep it’s wealthiest areas quite distanced from any sign of poverty, India mixes everything together. A billionaire’s home will have a squatters hut built on the outskirts of the estate. One side of a road will be filled with wealthy mansions and condos and the other side will be filled with shacks made of corrugated tin. What is even more bizarre is that no one seems to notice this dichotomy.

Mumbai is filled with these contradictions. It is what makes the city such a crazy, adrenaline filled circus! After a few days here, your rhythm changes and you start to feel the honking, screeching, tabla beat of the city get inside of you. Whatever you do here, don’t miss the thrill ride of taking a taxi or a autorickshaw around town!

Job shadowing a pilates instructor

This was emailed to us, but we thought others might be interested!

My name is Hannah Walker and I’m a high school Junior interested in talking with you about teaching, your training, and your experiences owning a studio, to find out a little more about working as a Pilates instructor.

I am planning on coming to your studio for my Pilates certification and would like to learn more about your instructors as well as your thoughts on the STOTT PILATES method versus other teaching styles.

A little background about myself. I was a serious ballet dancer from age 4 until 15 and discovered Pilates through my dance studios. I stopped dancing ballet but have enjoyed taking some modern classes since then and I still continue with Pilates at Pilates Plus Northwest as well as Gyrotonic and Gyrokinesis at Center Gyrotonic. My objective is to obtain my Pilates certification before I graduate high school, and eventually obtain my Gyrotonic and Gyrokinesis certifications as well.

I know you are very busy, and don’t always have the time to meet with people. I thought that perhaps it would be more convenient if I emailed you some of my questions, and you can get back to me at your leisure.

Hi Hannah:

Actually, I didn’t choose STOTT PILATES, it chose me, and I am feel very fortunate about that. I decided to begin taking pilates classes after acquiring a dance injury (a stress fracture to my left tibia) that wouldn’t heal. It is a long story, but, in essence, I ended up missing nearly a year of my dance career while I was at Oregon Ballet Theatre. During that time, one of my co-workers (another dancer) suggested that I go with her to do pilates. The instructor had also been a dancer and she was a certified STOTT PILATES Instructor Trainer. Well, I had studied pilates in New York City many years before, so this particular style was unfamiliar to me, but as soon as we started going to classes, I fell in love it. I especially liked how anatomically- based it was. My teacher had been educated to work with injuries, and she worked very specifically with me on my imbalances and weaknesses; I began to realize that many of which may have instigated my injury. After I finally returned to dancing after being off for months, I was shocked at the amount of strength and over-all control I had gained. Even my co-workers were amazed.

It is difficult to find positions available that offer full-time work and benefits for pilates teaching only. Typically, in the United States, pilates instructors are self-employed. Nevertheless, those jobs do exist. At large gyms, clubs or resorts, you can find salaried or set hourly positions like this. Sometimes workers have multiple roles to acquire this employee status. For example, you may be a pilates instructor at a large gym and also do personal training or administrative work. At any rate, I think one of the benefits of pilates is that it can be taught in your own home. Because the equipment and initial investment is relatively low, compared to many start up businesses, a certified instructor can do really well. Also, many studios rent space and equipment to certified pilates instructors to run their own business within.

Depending on where you live, pilates can be very competitive or relatively unknown. Certainly, it is more popular than ten years ago, but that can also work to a new instructors advantage; the public does not need to be educated about what pilates is or its benefits like teachers had to do a decade ago. I think an instructor that is considering a career in pilates should do some homework about the region that they intend to work in prior to acquiring their certification. He or she should look seriously that the region’s demographics and if it can support a teacher. Also, I have seen excellent pilates teachers thrive in areas that are not typically supportive of a business like pilates, but because of the individual’s personality, talents and skills as a teacher he or she excels anyway.

Income varies widely depending on the region in which you live. An instructor that I know in Los Angeles makes over $80,000 per year. She doesn’t work at a studio but instead has built a business catering to the affluent people in that region. She requires her students to purchase STOTT PILATES equipment, and she teaches them in their homes. She is an excellent instructor and uses word-of-mouth referrals to gain new students.

I am not sure that this same kind of business could thrive in a city the size of Portland. There are people in this city with this same level of affluence, but compared to population there are fewer. Also, the Portland mind-set is completely different than L.A.

In a city like Portland, an excellent, hard-working, full time teacher (30-35 hours per week) can probably earn about $45,000-$60,000 per year, depending on their circumstances (if they are a business owner and how many hours they work.)

I think an Exercise Science Degree could be helpful to someone interested in pursuing a career in pilates. In fact, I have met many college students getting a degree in Exercise Science or Physical Therapy pursue the pilates training as a means to be employed while in school. Because of the ability to have a flexible schedule and be self-employed as a pilates instructor, it is a great job option that is complementary to their academic pursuits.
Business courses are definitely helpful to individuals considering opening a studio.

Yes, word-of-mouth referrals are the primary way that we acquire new students. Initially, when we opened our studio, we had to invest money into print advertising, conventions, and offer ongoing specials and discounts etc. After about four years in business, we found that most of our clients were finding us through referrals and on the internet. After seven years, we discontinued all of our print advertising. Having excellent instructors and keeping our clientele happy has been the best way to build loyalty and a consistently positive reputation in our area.

Thanks, again, Hannah, for contacting us. I wish you the best of luck, and I look forward to meeting you one day.

Thanks much,
Leslie

Tight and Weak Hip Flexors

 This question was sent and responded to through email, but we thought others might be interested!

Hi
 
My name is Connie Bruce and I am a Stott certified instructor in Rochester, Minnesota.  I took my first ISP course with Melanie at the Sweatshop in St. Paul, MN this past May!  I was awed and inspired by Melanie’s knowledge and ability to teach/talk in “layman’s terms”. 
 
I have a couple questions that you may be able to use on your blog.
 
1.  Recently a gentleman told me he had a fitness test done and he could leg press approximately 500 lbs.  However, he cannot hold his legs in tabletop when doing mat work.  What exactly is going on in his body and what can I do to help him be able to hold his legs in tabletop?
 
2.  What is going on with someone who is unable to sit cross-legged?  Specifically, when they try to sit cross-legged, their body leans back, their knees stay lifted quite high, and they look extremely uncomfortable in that position.  Again, what can I do to help them be able to comfortably sit cross-legged.
 
Just an fyi – I do know the various modifications to help the above people, but what I am wondering is what is the permanent – so to speak – fix?
 
Thank you in advance.  I love checking into your blog page to see new posts.  I have only been teaching since the end of 2007 and I am starving for any and all wisdom/advice I can find on how to help clients get the most out of their pilates training.
 
Connie Bruce

Response from Melanie-Byford Young:

Hi Connie! Great to hear from you, especially with such great questions!

1.  Recently a gentleman told me he had a fitness test done and he could leg press approximately 500 lbs.  However, he cannot hold his legs in tabletop when doing mat work.  What exactly is going on in his body and what can I do to help him be able to hold his legs in tabletop?

THERE ARE A COUPLE OF THINGS GOING ON HERE. FIRST, THE LEG PRESS, AT THE GYM, USES THE HIP AND KNEE EXTENSORS, WHERE HOLDING HIS LEGS UP IN SPACE IS USING HIS HIP FLEXORS (PSOAS, ILIACUS, RECTUS FEMORIS, TFL, ADDUCTRS ETC).

SECONDLY, THIS MAN HAS POWER, BUT NOT STABILIZATION AND HENCE CANNOT MAINTAIN HIS SPINAL POSTURE AGAINST THE LOAD OF HIS LEGS. YOU COULD REST HIS LEGS UP ON A STABILITY BALL, OR AGAINST THE WALL, WHILE HE DOES AB WORK OR ARM WORK. OVER TIME, HE WILL DEVELOP THE TONIC CONTROL OF HIS SPINE AND LEGS, AND BALANCE HIS CONTROL AND POWER. PROGRESS HIM WITH SINGLE AND DOUBLE LEG STRETCH, AND SCISSORS. HE MAY HAVE AN EASIER TIME WITH THESE EXERCISES INITIALLY WITH HIS PELVIS UP IN AN ARC BARREL SO THAT GRAVITY HELPS HIM INSTEAD OF CHALLENGING HIM.

2. What is going on with someone who is unable to sit cross-legged?  Specifically, when they try to sit cross-legged, their body leans back, their knees stay lifted quite high, and they look extremely uncomfortable in that position.  Again, what can I do to help them be able to comfortably sit cross-legged.
 

THE INABILITY TO SIT CROSS- LEGGED CAN BE CAUSED BY SEVERAL ISSUES, INCLUDING: RESTRICTIONS WITHIN THE PELVIS, TIGHTNESS OF THE HIP ROTATORS, TIGHT ANTERIOR HIP CAPSULE/ DEEP ANTERIOR HIPS, OR ISSUES ALONG THE LATERAL MYOFASCIAL CHAIN.

 WHAT CAN YOU DO? START BY SITTING HIM UP ON CUSHIONS OR A CHAIR FOR ALL SEATED WORK IN ORDER FOR HIM TO BE ABLE TO ATTAIN AND DEVELOP HIS NEUTRAL SACRAL, PELVIC AND LUMBAR POSITION. DO SWAN DIVE PREP AND SINGLE LEG EXTENSIONS IN ORDER TO HELP DEVELOP HIS LUMBAR EXTENSORS AND MOBILITY THROUGH HIS HIP/ SIJ/ LUMBAR SPINE. FOR HIS HIPS, DO EXERCISES TO HELP INCREASE MOBILITY AND STABILITY, INCLUDING BENT KNEE FALL OUT, ONE LEG CIRCLE, BEND AND  STRETCH, SIDE LEG LIFT SERIES, AND FOOTWORK ON THE REFORMER IN LATERAL ROTATION. FOR HIS PELVIS, MAKE SURE THAT HE IS ABLE TO ‘OPEN THE FRONT OF HIS PELVIS’ WHEN TRYING TO ATTAIN THE CROSS LEGGED POSITION; IF SOMEONE OVER-RECRUITS THEIR ABS AND PULLS THEIR ASIS TOGETHER EXCESSIVELY, THEN HE WILL NOT BE ABLE TO EXTERNALLY ROTATE THE HIP AND ATTAIN CROSS-LEGGED SITTING.
TO SUMMARIZE, ENSURE PROPER STABILIZATION AND MOBILITY OF THE PELVIS, WORK ON MOBILITY OF THE HIP IN THE SOCKET, AND WHEN IN SITTING, SIT HIM UP ON A RISER HIGH ENOUGH TO ALLOW NEUTRAL SACRUM AND PELVIS AND A FREEDOM OF MOTION.

Thanks for letting us use your questions on the blog to help others!

Melanie

Pilates for Equestrians

Happy hamstrings: What is the best way to stretch?

Having good hamstring length is important for all athletic endeavors and to comfortably do regular every day activities; to bend over to tie your shoes you will need elongated hamstrings. Without lengthened hamstrings, undue stress and strain may occur in the back, hips and knees.

Commonly, people know static stretches to build passive hamstring length. An example of static hamstring stretching would include lying your back while your instructor holds your leg in the air.

 

This photo illustrates a static stretch for the hamstrings using a wall to support the leg rather than a person

 

Static stretching will encourage the muscles to relax in order to create elongation, however, because the stretch is done passively, it may create an imbalance with the opposing muscle groups, make the muscle less sensitive to neural messages sent to the it by the brain, which diminishes its’ ability to generate force, and reduce blood flow in the stretched muscle. Therefore, static stretching is not considered a wise way to stretch prior to strenuous activity; a static stretch should only be held for 6-30 seconds, and should be done only preceding a gentle activity.

 

A dynamic hamstring stretch, conversely, involves actively taking the muscle in and out of a stretch. Since good flexibility is specific to body position and speed, a dynamic hamstring stretch will lengthen the muscle, but also prepare it for quick, ballistic and/or explosive activity. Consider when a soccer player kicks a ball or a martial artist kicks an opponent, he or she requires long muscles that can respond quickly in a variety of positions. In addition, since dynamic stretching increases blood flow to the muscles, it is an ideal way of stretching to prepare the muscles to be able to lengthen during a variety of situations- from playing sports and to doing other daily activities as gardening or picking up heavy objects. Training your hamstrings to stretch dynamically can greatly diminish the risk of tears and other injuries.

There are numerous exercises on the pilates reformer that can be used to dynamically lengthen the hamstrings. Here are three great exercises that can help you create long, strong and responsive hamstrings.

Feet in straps:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The back is stable against the carriage using the abdominal muscles, and all the muscles of the legs are active (gluts, hamstrings and quadriceps) to maintain the extension of the knees and to create resistance against the straps. When the legs are brought towards the body, the hamstrings are elongated, but the opposing muscle groups are active and the spine and pelvis are stable. This exercise begins slowly and can progress to a faster pace (still with control), 8-10 times.

Elephant:

During elephant, the gluts and hamstrings actively work to press the carriage out, simultaneously, the spine is supported in a neutral position. Then, the carriage is pulled in by using the hip flexor muscles. Notice that the upper body remains completely stable while the movement occurs at the hip joint, as if it were a hinge. This exercise begins slowly and may progress to a quicker pace (still with control), 8-10 times.

Front Splits standing on the floor:

 

 

 

 

 

 

 

In this exercise, the front leg is straightening to push the carriage out and bending to pull the carriage back in. The quadriceps are working to straighten the knee creating a hamstring stretch, then the hamstrings are working to pull the carriage back in. This exercise begins slowly and can progress to a quicker pace (still with control), 5-8 times.

All of these pilates exercises should be executed under the guidance of a certified pilates instructor.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How to do quality pilates when you’re on a budget

Given the current economic climate, it is not surprising that people are having to cut back on their pilates lessons. It’s also not surprising that gyms with pilates programs are having to cut back on their programming. So, what can you do to keep in pilates shape and watch your wallet?

You could select a DVD or find a workout online that you like, but the problem with that is you don’t receive any feedback about how you are doing the exercises and with pilates, feedback is paramount!

Instead, find a reputable instructor in your area (see my recent blog about finding a good pilates intructor) and ask he or she to select a Pilates DVD that is appropriate for your fitness level. Then purchase a small package of private lessons with that instructor in order to work on the exercises highlighted int he DVD. Especially if you have an injury or other special condition, it may be really important to make sure that your pilates technique is being evaluated; in some cases, your instructor may suggest that you omit certain exercises that are taught on the DVD.

Over the last several months, some of my students have chosen this option when they didn’t have the financial means to come to the studio every week. This method has also worked well for students that travel alot. In some cases, these students have continued to supplement their training with group classes while others have simply worked at home and then come in once a month to get their routine changed and their technique reassessed.

This solution requires discipline, but it can be an excellent alternative to getting out of shape or losing interest in your workouts when money is tight. Ask your instructor to provide challenges for you to meet and things for you to work on by the next appointment.

Another idea is to look for studios in your area that offer lessons with Pilates apprentices. These are pilates teachers-in-training that have completed all their course hours but have not completed their examination. In many cases, these students will teach you privately at a highly discounted rate, and they are often observed by a seasoned professional. Check out pilates centers in your area that train students to become certified instructors and offer this as an option.

Here is a link to STOTT PILATES Licensing Centers located throughout the world:

http://www.stottpilates.com/education/centers.html

Each of these locations has an Instructor Trainer available. Licensing centers train students to become STOTT PILATES teachers, so these are some of the most elite studios in the industry, and many of them offer discounted lessons with apprentices.

If none of these locations are convenient for you, check out the Instructor Finder search for other certified STOTT PILATES instructors that are near your area at:

http://www.stottpilates.com/finder/infosearch/infocustomerconfirm.lasso

Good luck!

Tips for choosing a pilates instructor

Pilates training is a very detailed system of exercise, so it is important that you look for an instructor that is qualified to teach it. He or she should have a full command of the work and know how to instruct and design programs for students of all levels. Here are some things to keep in mind when looking for a pilates instructor:

1.) What are the instructors credentials? Is the instructor certified to teach pilates, and if so, how long and intensive was their training? Unfortunately, at this time, there are no state or national requirements necessary to be considered a pilates instructor. Some training programs are done over weekend while others require hours of training and a thorough examination.

2.) On the first day of your lesson, does the instructor have you fill out a questionnaire and follow-up by asking you further detailed information about your history, concerns and goals? The instructor should make a point of ensuring that the lesson that he or she is giving you is about your needs.

3.) During the class, is the instructor clear, focused and able to guide you through exercises using a variety of cues (verbal and visual)? Do you find that you are confused most of the time during the class or unable to follow along with the class easily? Your instructor should be able to conduct the class in such a way that is challenging but also encouraging; confusion only leaves students feeling frustrated.

4.) Is the instructor able to modify exercises and be adaptable to the students’ needs in the room? Good instructors will be able to help each student in the room and give suggestions to a student that is unable to execute an exercise properly; the use of a prop can often help a student achieve success and work up to the full version of the exercise.

5.) Is the instructor professional? Does he or she begin class on time? Does he or she seem courteous and maintain consistent behavior towards students?

6.) Is the instructor knowledgeable and portray him or herself as a fitness expert? Likewise, does the instructor know his or her limitations? It is important that he or she knows when to seek the advice of another professional, if necessary.

7.) Overall, following the class, does your body feel good? Do you feel inspired and encouraged to continue doing pilates? It is important that you feel that your instructor’s personality, teaching style and energy is right for you.