Over three decades ago, Sarita Allen started teaching the exercise. Allen still takes class regularly, aiming for one private and one group class each week.
It is like heaven to study with someone else. It is wonderful to not have to think about the future. She said that it helped her break out of her own habits and preferences and discover new exercises, cues and modifications to bring into her own classes at The Ailey Extension in New York City.
At this point, it is fair to say that Allen is an expert in taking Pilates classes, and that she has discovered a thing or two about how to have an optimal workout. Allen explains why avoiding the Pilates mistakes can lead to a more satisfying class.
1. Don’t come in with preconceived notions
Allen misses out on what the class has to offer if she goes into class with ideas about what it will be. She says a lot of people are adding their own philosophy. I might miss something interesting if I don’t try it.
She says that beginners could benefit from coming into class with a more open mind since they don’t immediately feel the burn. A lot of people who are new don’t feel like they have anything. I would tell them not to have the expectation that everything has to be effective. Some of the exercises are subtle, and when you engage the deep muscles, you won’t feel a burn like you’re doing push-ups.”
2. Don’t “squeeze”
The cue to squeeze the muscles is heard during a workout class. Allen avoids that in both her teaching and her personal practice.
Students are sometimes told to squeeze their glutes in the classicPilates stance, in which the V foot position with your heels together and toes slightly turned out. She says she never squeezes the life out of it. You are going to keep everything locked up. Allen prefers to think about her glutes.
Allen says she is careful to make sure she is never just holding a position, because there are times in the class where it feels like there is no movement happening in the body.
She says that the concept of “flow” is essential to the design of Pilates and that one exercise is intended to flow into another. She says that having a continuous sense of stretch and length through both the arms and legs helps her balance.
Similarly, Allen makes sure that she doesn’t let go of her breath. She encourages beginners not to worry about coordinating with movement if they find it confusing, as she finds that different styles of Pilates pair breath and movement in different combinations. She says that the breath is one of the tenants of the technique. It helps your muscles be more elastic.
Allen says she does not move a muscle until her core is engaged. I never do anything without moving from one place to the other. She says that the support of the core allows her to have more range of motion and mobility in her joints.
She says that it is impossible to execute Pilates exercises without the core engaged and that it could lead to the over use of other muscles.
6. Don’t push too hard
Allen has learned the difference between pushing herself in a way that could cause injury and challenging herself. She recognizes that this is not always clear-cut, especially for beginners, but says tell-tale signs of going too far are any sharp pain or twinge, or a sense of gripping or grinding in the joints. Simple modifications such as lifting her legs higher in the abdominals series or resting her head on the mat can make a difference. She says that she knows her body well enough to feel when she crosses a line.
7. Don’t compare yourself to others
Allen admits that as a master teacher it can be hard to not compare herself to others. She doesn’t know the person’s journey and tries not to look at them. A lot of people get into trouble when they see someone next to them and they try to imitate them. Don’t let your ego get in the way of listening to your body and being true to yourself.