Imprinting may be the most basic Pilates exercise there is. Yet it can also be one of the most profound. Imprinting is the perfect way to get centered before you begin your Pilates workout, or any other exercise. It helps you lengthen and relax the spine, and settle in your body.
A very simple exercise, imprinting can be used anytime for stress reduction and quick rejuvenation.
A very simple exercise, imprinting can be used anytime for stress reduction and quick rejuvenation.
Difficulty: Easy
Time Required: 5 minutes
Here's How:
- Begin imprinting by lying on your back with your arms by your sides, knees bent and feet flat on the floor. You will be in neutral spine - allowing your spine to rest in its natural curves.
- Now, relax:
- First, relax your shoulders. Let them release on to the floor.
- Relax your jaw and throat.
- Relax your shoulders and ribcage. Let the sternum drop and the back ribs move to the floor.
- Relax your abdominals. They settle toward the spine.
- Relax your spine. Let it get long and melt into the floor.
- Relax your hips and legs.
Use only as much energy as it takes to keep the knees up and the legs in alignment.
- Next, "see" the imprint in your mind's eye.
Visualize your spine releasing on to the mat, lightly imprinting. You don't have to do anything with your muscles, just let it happen. As you relax, you can breathe deeply into the space opening up between your vertebrae.
This is a wonderful time to linger, and perhaps add some sequential breathing.
- As you do the imprinting exercise, see if you can let your imprint be very even, so that it is balanced along your body. Imagine that if you were to get up, the print your body left would be perfectly balanced.
- Do imprinting for at least 3 to 5 breaths.
For relaxation and stress reduction, do imprinting for five minutes or more.
Tips:
- You might want to use a rolled towel or small pillow to support your neck.
- If you are doing imprinting as a warm up for your workout, relax, but stay alert enough that you will enjoy moving out of the imprint and into exercise.
What You Need:
- An exercise mat or firm padded surface.
- A neck roll (optional)
