A Pilates Routine That Will Get You Through The Corona Crisis

Rosanna Sanchez • March 28, 2020

The Corona virus sent us home to see the inside of us more than the outside. In the days of quarantine you should be healing yourself from the inside out. I challenge you to reflect on your feelings. Let the feelings talk to you, they don’t lie. They are the key of what is happening with you. Perhaps you are afraid because you don’t know what is going to happen, or because you can’t be in control. Perhaps you are anxious, nervous, insecure or simply afraid of getting infected. Let me tell you there is hope. We will get out of this situation sooner than we think. But until then, control your feelings and get in touch with yourself with this routine I prepared for you.

Let go

Being at home is the perfect opportunity to let go of all the clutter that you have been accumulating. Whether it is clothes or dust under your sofa. Also let go of your negative emotions. Forgive yourself for the mistake you have done in the past. Let go of the grudge you might be holding against someone and reach out to them. Whatever it is, let it go and be at peace with yourself.

Breathe

Take the time to breathe. Now you have all the time in the world to breathe and relax. Try this exercise. Inhale as much as you can and hold your breath for a bit. Then exhale all the air until your lungs are empty. Repeat for three to five minutes. This will help you feel more relaxed. And don’t forget to be thankful for being able to breathe all this wonderful air.

Meditate

Mediation is one of my all time best friends. It calms my mind and brings balance into my life. I recommend you to start with five or ten minutes a day. Pick a quiet place in your home where you can sit without being interrupted. Close your eyes, relax your shoulders, and enjoy the peace. if you have some thoughts, don’t worry. Let them come and go. After several minutes slowly come back to the reality. Even a short meditation will give you the power of inner balance for your day. I meditate every day during this quarantine. If you have never meditated before, please give it a try. The tranquility is well worth it.

Exercise

After the meditation it is awesome to make some Pilates. It will help you to balance your body and stabilise your spirit. Try massaging your spine by rolling like a ball. Also roll up and over to have a stable core and stretch you inner muscles. Or try the famous bridge exercise that will diminish your lower back pain. You will feel lighter on your feet and enjoy a better posture for the rest of the day.

And stay positive!

Don’t feel helpless. Sure, it sucks not to be able to socialise with your friends and family. But quarantine is a great chance to get in touch with yourself and take care of your body, mind and spirit. Maybe you will even discover something new about yourself. Look at the quarantine as a learning opportunity. Slow down, appreciate our planet, be kind to yourself. Learn something new such as meditation. As Mahatma Gandhi said, “Be the change you want to see in the world.” Be more compassionate and helpful to others. I hope you found value in this article. Stay in tune with your Light. And as I say to my online Pilates Beauties: “Say no no no corona and yes yes yes we will make this together!”

 Running & Pilates

By Rosanna Sanchez • February 5, 2020
Running is a dynamic high-impact workout, you need to stimulate your whole body, and so you need to be ready to change from movement to movement. To move in harmony with the running performance is not as simple as it see. if you body is not strength enough you can harm yourself. You need the strength and yours deep core muscles before you go running. if you make Pilates, you can archived this core stability you need. That’s why all runners should consider adding Pilates into the training routine. I’m training for my next Marathon this year, yes I’m a runner too. Therefore i will love to share with you the three Pilates exercise i do before going running. These Pilates exercise will help your body to be strong in a deeper level before you go for a run. Criss cross : Perfect stabiliser using the Strength of your abs. Scissors Bicycle high on Air : Strengthens the abdominals, increases spine flexibility, stretches the hamstrings and hip flexors. The saw : Keep your sit bone on the mat and reach your hand across to the outside of your foot.

Pilates: My Fourth Triathlon Discipline

By Jan Hrkal • September 29, 2019
I have started with triathlon long before discovering pilates. After adding pilates to my training routine this season though, I wish I would have started with pilates long before discovering triathlon. Triathlon is a combination of swimming, cycling, and running. And this year I added a fourth discipline into the mix—pilates. When a volunteer put my first olympic distance medal around my neck in the summer of 2015, I was hooked. From that moment on, my goals were set higher, my preparation became more sophisticated, and my training became much more rigorous. As a result the medals started to fill my rack. Half-marathon, Ironman 70.3, marathon, and finally, Ironman in 2017. Since then I have been focusing on shorter distances. It was only this year that I discovered pilates with Rosanna. And since then her pilates exercise has helped me to prepare for my races in three ways. First, by strengthening my core muscles I have been able to improve my swimming technique. A strong core is key to keeping the body levelled in a fast, hydrodynamic position. Second, my back is always suffering during long bike rides which are strenuous for the lower back. Pilates has helped me to balance these negative consequences and improve my posture. And third, I have become much more flexible. I notice my increased flexibility especially during running which has never been my favourite discipline, to be honest. But now I feel lighter on my feet than ever before. All in all, I’m really happy to have discovered pilates. The harmonic exercise with Rosanna has improved my training efficiency as well as recovery. Now I feel better prepared and I can squeeze more races into the season. And the medals keep pilling on!

Balance your triathlon training with Pilates

By Rosanna Sanchez • May 22, 2019
Triathlon is an extremely demanding sport. Swim, bike, run — three disciplines that test your body’s limits in various ways. With such a hard training you run the risk of developing bad posture or having an injury. Integrating Pilates into your training routine prevents these complications and allows you to get the best out of your training.