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Seed Training,ピラティス,インナーマッスル,体幹,腰痛,ママ,イクメン,骨盤

Pilates : Activating inner core for safety back (with movie)

Recently when I was driving back home from the lesson, I saw a young, slim mom holding her little baby walking down the street.

My “pilates instructor eyes” didn’t miss her spine swaying back, and even weaving front and back as she stepped her feet.

Some of my clients are pregnant, some are young mothers who have little babies, so the young mom I saw on that day made me feel I have to do something for my clients to prevent such a dangerous postural habits before suffering from chronic injuries like lower back pain.

Hereby introduces some easy core stability exercises for back care.

Here are guidelines of each exercises in the movie.

Leg Drop

【Procedure】

  1. Lying on back, set your pelvis neutral (align both top front and back bony points vertical against the mat), lifting up legs and bend knees and hips to 90°. Place hands on the lower back.*
  2. While keep pulling your belly in, exhale and drop one leg onto the mat. Try to keep your lower back at the stable position throughout the exercise without tightening or jamming hands.
  3. Inhale while keep pulling the belly in, return the dropped leg to the starting position.
  4. Exhale, attempt the same routine in the opposite leg. Continue both sides alternatively.

Ab Prep

【Procedure】

  1. Lying on back, pelvis and spine neutral. Legs are opened hip distance width, knees bent. Again, place hands on lower back.*
  2. While keep pulling your belly in, exhale and lift head, shoulders and scapulae. While lifting up, keep your ab flat and lower back at the same stable position without tightening or jamming hands. Inhale and pause at the top.
  3. As inhaling, lower upper body from scapulae to the head.
  4. Continue 1.~3. for 5-10 reps.

 Shoulder Bridge Prep（Lower & Lift）

【Procedure】

  1.  Pelvis and spine position are same as Ab Prep. However, legs are placed a little closer to the pelvis. Hands are either rested at the side of the body or at your lower back if you want to check the back tension.
  2. While keep pulling your belly in, exhale and lift pelvis and spine. Use hamstrings and glute muscles to support hips, without swaying lower back.
  3. Inhale, flex only hip joints to lower the pelvis a little. Try not to round your back.
  4. Exhale to return the pelvis to 2. position.
  5. Continue 3.4. for 3~5 reps. After that, coming back to 4. position, then exhale to drop back and pelvis completely on the mat.
  6. Take a little interval, then head to the next set.

*The reason why you place hands on lower back

Although original pilates exercises don’t place hands on lower back, as you do so, you can check your back tension much clearly.

If you feel tensed, or hands are jammed, adjust pelvis and back position or angles until the lower back gets soft.

If you’re already practicing pilates, you can try by yourself. If you have never done before, I strongly recommend to learn from pro- pilates instructors in your neighbors.

If Seed Training were your neighbor (lessons at your place also available in these areas), please feel free to contact.

Thank you.

 

sv10s

Seed Training welcomes your questions and bookings on yoga, pilates, and Thai traditional massage through contact form and telephone.

*You can take an initial consultation & short trial of Private / semi-private lessons (YOGA / PILATES) for free!

Seed Training,reservation,yoga,pilates,thai traditional massage,amagasaki,hyogo,osaka

090-6756-5136

（I cannot get the phone when I’m having lessons, treatment, and moving. In such a case,please leave a message so that I can call you back later)

Seed Training,Amagasaki,Osaka,yoga,pilates,

Sprouting after 1 year

One day, I found a strange sprout in my veg. gaerden.

I couldn’t recognize what it was, but after 1 week, I finally recognized what it was.

It was a sprout of bitter gourd which I planted seeds in the last season.

This bitter gourd sprouted after 1 year of interval.

Most seeds sprout within a week or so, and some seeds sprout like this.

But nothing happens unless all of those seeds planted in the soil.

We yoga & pilates practitioners are similar to this Mr. bitter gourd.

Some of us may be able to bear the fruit of practice very soon. Some people, on the other hand, may feel the difficulties to release the muscular tensions in Yin yoga, to keep the balance in inversion asanas of Hatha yoga, or precise postural control of Pilates.

But, even if you feel difficulties, never give up.

Even if you couldn’t do practice very well, by practicing, we are still planting the seed.

Just like Mr. bitter gourd, planted seeds are sure to be sprouted someday in the future.

If you buy lottery regularly, it’s totally the same thing.

You’ll never win unless you purchase it!

Are you wondering if yoga and pilates really can change your body & mind?

Nothing changes unless you just do it!

sv10s

Seed Training is pleased to offer free consultation & trial for private / semi-private yoga / pilates lessons. 

If you are living in Hyogo / Osaka and interested in yoga, pilates, and thai traditional massage, please check following links as well.

Seed Training welcomes your questions and bookings on yoga, pilates, and Thai traditional massage through contact form and telephone.

*You can take an initial consultation & short trial of Private / semi-private lessons (YOGA / PILATES) for free!

Seed Training,reservation,yoga,pilates,thai traditional massage,amagasaki,hyogo,osaka

090-6756-5136

（I cannot get the phone when I’m having lessons, treatment, and moving. In such a case,please leave a message so that I can call you back later)

Grow “Seer” in ourselves

Regardless of yoga or pilates, I often use one quotation from yogic philosophy to guide my clients.

It is to grow “seer” in ourselves.

Sometimes, this “seer” is called “Purusha” in yogic philosophy (especially Samkhya philosophy).

Anyway, in classes, I tell my clients

to take distance from their body and mind,

then observe,

posture,

motion,

and even thoughts, emotions, and senses,

mindfully and straightly.

In general, “Being objective” may be more popular. But I personally think growing “seer” in ourselves is more intensive in clearing our sight and measuring the best distance.

If you’re practicing pilates, the effect comes out sooner if the “seer” in yourself sees your breathing, posture, and the motion precisely.

If you’re practicing yoga for stress relief, for example, you’ll experience deeper relaxation if the “seer” in yourself sees your thoughts and emotions mindfully.

If such class style seems yours, please feel free to contact from the following links.

sv10s

If you are living in Hyogo / Osaka and interested in yoga, pilates, and thai traditional massage, please check following links as well.

Seed Training welcomes your questions and bookings on yoga, pilates, and Thai traditional massage through contact form and telephone.

*You can take an initial consultation & short trial of Private / semi-private lessons (YOGA / PILATES) for free!

Seed Training,reservation,yoga,pilates,thai traditional massage,amagasaki,hyogo,osaka

090-6756-5136

（I cannot get the phone when I’m having lessons, treatment, and moving. In such a case,please leave a message so that I can call you back later)

 

kyoto,zen,yoga,

800 years of Zen & Kyoto, 80 years of you & yoga, pilates

Zen, it’s 800 years.

This is the phrase which I found at Kennin-ji temple, Kyoto, when I joined master Yosai’s memorial Zen assembly.

The phrase seems to mean the 800th memorial year since master Yosai has brought Zen into Japan. However, not only for Zen, it also seems to means the 800th memorial year for Kyoto.

For example,

Old temples in Kyoto are world famous sightseeing destination. Many of those temples such as Kinkaku-ji (the temple of golden pavilion) and Ginkaku-ji, Ryoan-ji (the temple famous for Zen garden), Tenryu-ji in Arashiyama, they’re all Zen temples.

In those temples, it is often set up tea ceremonies (Some tea ceremonies are opened for drop-in visitors). And Japanese tea culture is strongly connected to Zen culture (The founder of Kennin-ji, master Yosai is known as “Cha-so” (the bringer of tea) as well).

Also, traditional cuisine’s natural and simple cooking and presentation reminds me of Zen philosophy.

And maybe, there are Zen like accurate and severe practice in the backstage of Kyoto culture such as Maiko dancing and Nishijin textile.

If so, it’s not too much to call Kyoto as the “Zen city”, and Zen’s 800 years are Kyoto’s 800 years.

Of course Zen is not everything, but today’s Kyoto and it’s culture seems to have been brushed up by Zen more or less.

・・・

Actually, yoga and pilates share the same thing with Zen in this point. (I believe so…)

I believe learning the natural posture and movement through yoga and pilates can be the base of our daily lives, and  the yogic lifestyle brings flexibility and freedom to our ideas and performances.

Just like Zen’s natural and simple way inspired traditional Kyoto cuisine and, and it’s accuracy and severity supports tradition and craftsmanship.

We individual’s history cannot be lasted for 800 years like Zen, but,

we still get along with our body & mind for about 80 years.

And, we create numerous actions, words and thoughts with our body & mind.

It’s my pleasure if you take yoga and pilates as the basic tool for your body, mind and it’s creation. And if you choose Seed Training for your partner, we will do our best with pleasure.

Gassho

 

sv10s

If you are living in Hyogo / Osaka and interested in yoga, pilates, and thai traditional massage, please check following links as well.

Seed Training welcomes your questions and bookings on yoga, pilates, and Thai traditional massage through contact form and telephone.

*You can take an initial consultation & short trial of Private / semi-private lessons (YOGA / PILATES) for free!

Seed Training,reservation,yoga,pilates,thai traditional massage,amagasaki,hyogo,osaka

090-6756-5136

（I cannot get the phone when I’m having lessons, treatment, and moving. In such a case,please leave a message so that I can call you back later)

zen,yoga,mind,spirit,Seed Training,health,mental,

Buddhism 10 commandments and yogic Yama, Niyama

By the chance from monthly Zen meditation practice in Kyoto, I attended to Master Yosai’s 800 years memorial ceremony in Kenninji-temple, Kyoto.

It was the ceremony to officially grant Buddhism (especially Rinzai school of Zen buddhism) commandments to attendants.

The ceremony was taken place from early in the morning until afternoon, and during the ceremony, attendants swore to live life together with the heart of the Buddha in the past, present and future while observing 10 commandments in daily lives.

Since that 10 commandments remind me of the base of yogic lifestyle, Yama and Niyama (yogic ethical rules), I’d like to introduce Yama and Niyama today.

Yama（”shall not” toward the life & world）

Yama is like our promise to all the living things and the world.

As we determine the direction of our thoughts and actions along with Yama, we can relieve the root cause of suffering and ignorance, such as violence, hostility, and desire.

There are 5 yamas, according to Patanjali’s Yoga Sutra.

  1. Ahimsa（Non-violence）
  2. Satya（truthfulness）
  3. Asteya（Non-stealing）
  4. Brahmacharya（Self-control on sex）
  5. Aparigraha（Non-possessiveness）

Niyama（”shall do” for ourselves）

Niyama is the rule of conducts for ourselves.

According to Yoga Sutra, Niyama also consist of 5 rules.

  1. Shaucha（purity）
  2. Santosha（contentment）
  3. Tapas（effort）
  4. Svadhiyaya（self-study）
  5. Ishvara-pranidhana（surrender to the “absolute”）

Buddhism (Zen) 10 commandments

Basically, yogic life is the life of observation and practice of Yama and Niyama.

However, if they are not easy to understand fully, I’ll share Buddhism (Zen) 10 commandments so that each Yama and Niyama meanings become much clearer.

  1. Not to kill the living things.
  2. Not to steal someone’s belongings.
  3. Not to disturb the clean relationships of men and women.
  4. Not to tell a lie.
  5. Not to get drunk and neglect your duty.
  6. Not to speak out someone’s mistake.
  7. Not to be arrogant and speak ill of the others.
  8. Not to be unwilling to serve others.
  9. Not to be agitated by the anger.
  10. Not to doubt the teachings of Buddha and Three treasure (Buddha, Dharma, and Monks).

By listening to some of these commandments, I could feel like,  “O, this reminds me of that in Yama (or Niyama)”.

I usually don’t take much time to explain about these yogic philosophies, but personally I believe that living yogic lifestyle based on Yama and Niyama brings peace and calmness to our mind. It is not rigid at all.

So, if you’re seeking peace and calmness in your heart, please practice little by little.

If you’re interested in practicing Yama and Niyama in your daily living, please feel free to ask in the class.

Gassho

sv10s

If you are living in Hyogo / Osaka and interested in yoga, pilates, and thai traditional massage, please check following links as well.

Seed Training welcomes your questions and bookings on yoga, pilates, and Thai traditional massage through contact form and telephone.

*You can take an initial consultation & short trial of Private / semi-private lessons (YOGA / PILATES) for free!

Seed Training,reservation,yoga,pilates,thai traditional massage,amagasaki,hyogo,osaka

090-6756-5136

（I cannot get the phone when I’m having lessons, treatment, and moving. In such a case,please leave a message so that I can call you back later)