YOGA

&
Pilates
 WHAT ARE YOGA AND PILATES ?
Yoga
Yoga, an ancient Indian exercise,
focuses on building strength and
flexibility through various poses,
calm breathing techniques,
strength, balance, flexibility, and
mindfulness, and meditation. Popular
styles include Hatha, Bikram, Iyengar,
and Vinyasa. A full yoga session is
suitable for all fitness levels, with
asanas performed lying down,
standing up, sitting, or upside down.
Pilates
Pilates is an exercise that
involves repetitive body
movements to improve muscle
posture. Instructors can design
sessions for all fitness levels.
Pilates can be done on a mat or
on equipment like reformers.
THE HEALTH
BENEFITS OF YOGA
AND PILATES
Posture, strength and
joint pain
Mental wellbeing
Asthma
Injury recovery
 WHO ARE YOGA AND
PILATES BEST SUITED TO?
Yoga can be especially helpful if
you have tight muscles or poor
flexibility. When starting out, it is
best to attend a class with a
qualified instructor. Let the
instructor know if you are a
beginner or have an injury. Make
sure you do the exercises
correctly to avoid causing or
worsening an injury.
 WHO ARE YOGA AND
PILATES BEST SUITED TO?
Pilates is beneficial if you are looking
to strengthen and tone your
muscles. Pilates can help you to
perform better in other sports by
developing correct alignment and
improving strength. As a result, you
may also find that Pilates improves
your performance in aerobic sports
such as cycling or swimming.
 HOW DO I START YOGA AND
PILATES IN A SAFE WAY?
When you first begin to practice yoga or Pilates, it is
important to start slowly and practice regularly.
Gradually build up your repetitions, focussing on
technique, until you feel comfortable with the
movements.

There are many yoga and Pilates mobile applications

and online videos you can watch. If you are a beginner,
have an injury, or health condition, it is better to start
off attending in-person classes with a qualified
instructor. This will help to ensure you are doing each
exercise correctly.
 WHAT EQUIPMENT DO I NEED FOR
YOGA AND PILATES?
For yoga and mat Pilates, you will need an exercise mat, a small
hand towel and comfortable clothing. Some studios (gyms) may
ask you to wear clean socks while exercising. If this is the case,
make sure you wear slip-resistant socks. You may also need to
use props throughout the class, for example, small balls, yoga
blocks, hand weights and Pilates rings.

If you are taking part in a Pilates reformer class, you may not
need a mat or any other equipment.
HOW DO I STAY MOTIVATED WHILE DOING YOGA
OR PILATES?
Arrange to Use an app Try a
Set a goal go with a to track your range of
Whether it be friend progress classes
mastering a This will Share your Most yoga and
difficult position encourage you Pilates studios offer
completed a range of classes.
or committing to to not skip your
several workouts workout with Going to different
workout classes at different
a week, once you your friends
meet your first
because times can help keep
so you can your exercise
goal you will someone will be
counting on you motivate each interesting, and
become motivated prevent you from
to set more. to be there too. other. getting bored.
YOGA AND PILATES
EXERCISES THAT CAN
HELP INCREASE CORE
STABILITY, STRENGTH,
AND MOBILITY
YOGA
PLANK POSE
- THIS POSE
STRENGTHENS THE
CORE, ARMS, AND
SHOULDERS WHILE
ALSO IMPROVING
OVERALL STABILITY.
BOAT POSE
- BOAT POSE TARGETS
THE CORE MUSCLES,
PARTICULARLY THE
ABDOMINALS, AND
HELPS IMPROVE
BALANCE AND STABILITY.
WARRIOR POSES
- THESE POSES BUILD
STRENGTH IN THE LEGS,
CORE, AND ARMS WHILE
ENHANCING BALANCE
AND STABILITY.
TREE POSE
- TREE POSE IMPROVES
BALANCE, STABILITY,
AND CONCENTRATION
WHILE ALSO
STRENGTHENING THE
LEGS AND CORE.
PILATES
THE HUNDRED
-THIS EXERCISE TARGETS
CORE STABILITY AND
ENDURANCE BY
ENGAGING THE
ABDOMINAL MUSCLES
WHILE PUMPING THE
ARMS.
SINGLE LEG CIRCLES
- ENHANCES HIP
MOBILITY AND
STABILITY WHILE
ENGAGING THE CORE
MUSCLES.
SIDE LEG LIFT SERIES
- TARGETS THE HIP
ABDUCTORS,
IMPROVING HIP
STABILITY AND
MOBILITY.
TEASER
- CHALLENGES CORE
STRENGTH AND
STABILITY WHILE
IMPROVING SPINAL
ARTICULATION.
THANK
YOU!