We know Joseph Pilates was inspired by seals. He even named an exercise, the seal. In seal, the exercise, we get to recreate the amazing flexibility of the seal's spine, and also how independently the flippers move from the trunk of the body.

If you haven't tried the seal or done it in a while, review the instructions now. See how the long curve of the spine, and the flippers, are reflected in the exercise. It's a fun rolling exercise. I think fun might be another lesson Joseph Pilates was taking from the seal!
Seal Exercise Instructions

There are other wonderful qualities in the form and movement of seals that we can take into our Pilates practice. Their grace (in the water), for one. But what I also want to point out is what you see in the image above. Look at the fabulous extension of the spine. I love how upward and strong the line of energy is out the top of the head even as the gaze is exactly even. And at the same time, it appears as if this seals "shoulders" are relaxed and just dripping down. I'm talking images not seal physiology of course, but I think this is a very potent image to take into a workout.

I hope you are enjoying taking inspiration from Joe and looking into the movement of a different animal each month. If you have a suggestion for a power animal of the month, or an animal movement insight to share, feel free to leave a comment below.

Power Animal of May: Cat
Power Animal of June: Starfish

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Plank shows up in Pilates, in yoga, and at the gym. It is a wonderful core strengthener that brings the whole body into the picture.

This week I thought is would be interesting to gather up 3 different versions of the plank: plain, dolphin arm, and side plank. I've put the exercise instructions for each into a progressive step-by-step format with large photos. Enjoy!
Instructions for Plank in 3 Variations

New to Plank? If you have not yet tried plank, you might want to take a look at the most detailed instructions for plank first. There is also a plank prep. exercise you can start with.

Have the Exercise of the Week, along with other great Pilates info., sent directly to you each week in the Free Pilates Newsletter.

_{photo: (c)2009, Marguerite Ogle}

NPR's Morning Edition reported this morning on the stress reducing benefits of controlled breathing. The Title of the accompanying article is Baby Steps to Better Breathing. "When sleeping babies breathe, they breath easily and softly, and their bellies move as their diaphragms move." Says, instructor of breath and movement, Edward Bilanchone. This is stress free breathing, and as adults we can teach ourselves to breathe like this again, using the technique to relieve stress.

The breathing technique recommended for stress reduction is a controlled breathing exercise called diaphragmatic breathing. In diaphragmatic breathing we allow the diaphragm, which is a large dome shaped muscle that basically bisects our trunk, to drop down and create a vacuum for air to rush in. Then on the exhale, the diaphragm moves up as the air goes out.

Diaphragmatic breathing teaches us to expand the lungs fully, getting the most out of each breath, without strain or compromising our posture. As Alice Domar, a therapist and stress and women's health researcher, points out in the NPR article, ""The lowest third of our lungs have the most efficient oxygen exchange," says Domar. "So when you take a diaphragmatic breath your heart doesn't have to work so hard."

Baby Steps to Better Breathing, goes on to make another point that I think is of special interest for us Pilates folks. You know how we are always emphasizing a long spine? Well, breathing expert, Edward Bilanchone, explains the relationship between a long spine and breathing: "When your spine is lengthened the muscles that act on the diaphragm are at their optimal resting length and they have more potential for speed, strength and power." I Love that.

Learn Diaphragmatic Breathing

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Jennifer Kries' Master Trainer DVD series is the first Pilates teacher training DVD set that I have seen. There are others, I just haven't seen them, yet. I want to get my previous experience with DVD teacher training out of the way so you know where I'm coming from. I think that's important because this 5 DVD set is not cheap ($399.00), and many people have written to me since it was first released a few months ago, asking if I think it's worth it. So I can't compare, but from my fresh-eyed perspective, I was impressed with the series.

I like the practical way that Jennifer Kries teaches. This training is not about bones and muscles and movement theory - you get that in your certification programs and this is not meant to be a replacement for Pilates instructor certification. What Kries provides a great review of the classical syllabus sequence and choreography for mat and equipment, combined with excellent cues and teaching tips. I think many of you instructors and serious students will want to know about this training series. Read more in my detailed review: Kries - Pilates Method Master Trainer DVDs.

Jennifer Kries has previously published many Pilates workout DVDs. For those of you not looking for teacher training just yet, you might want to read my review of Jennifer Kries' DVD, New Body! Pilates, level 1 or compare prices on Jennifer Kries DVDs.

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