Please arrive on time and plan to attend the full length of each class

Existing health conditions

- Consult and obtain approval from your doctor regarding any medical condition that may affect your participation in any of the classes.

- Inform the instructor of any existing physical conditions that may restrict you from performing some of the exercises

Equipment Required

Please bring your own mat for class. Mats are not available in class. A padded mat is highly recommended for your comfort and safety

Recommended mat is the Airex Coronella available at Best Priced Products:

http://www.bpp2.com or call 800-824-2939 (ships UPS ground with two day delivery).

INPUT "BPP2" AT CHECKOUT YOU CAN RECEIVE 15% OFF YOUR FIRST ORDER

A traditional yoga mat is not appropriate for Pilates since it is too thin and does not protect your spine.

Bring a pair of 3 to 5 lbs dumbbells with you.

Clothing for Class

- Avoid baggy pants and oversized tee shirts as they may interfere with the poses and exercises

- Select workout clothing that stretches with your body is recommended such as barefooted leotards, unitards, leggings, bike stretch shorts, yoga shorts, yoga tops, tank tops.

- Stretch clothing gives you freedom of movement and allows you to monitor your body alignment and form.

- We recommend that you remove shoes and socks for better floor and mat contact.

Body Positioning and Posture

- During Pilates exercises, keep chin on the chest, shoulders off the mat, eyes looking at belly button - checking for "scooped" abdominals

- Keep neck long, shoulders and ribcage down

- Navel pulled and buttoned to the spine -- “scoop” the abdominals

- “Pilates Stance”: Heels together toes apart, zip legs together, wrap thighs, buttocks tight

- When lying on your back on the mat: keep back imprinted, pelvis neutral, navel to spine

Stretching

- To make stretching challenging, go beyond your comfortable flexibility range

- Always try to go past your “edge of comfort” without causing strain or pain.

- Use your arm strength to pull and challenge your stretching to your “edge of comfort.”

Speed of Exercises

- Perform all exercises slowly focusing on quality rather than speed or quantity

Food

- Allow at least two hours between your last meal and the beginning of class.

Optimum Workout Frequency to achieve results is one hour every day:

- Pilates Mat or Ball training one hour every other day

- Cardiovascular and weight training one hour every other day

Questions: please see me before or after class or email your questions to:

Ricardo Narvaez at email: pilateshockessin1@verizon.net