Yoga and Pilates for the Actor

Yoga
Yoga is a set of physical and mental disciplines originating in India, and is one of the six schools of orthodox Hindu philosophy. Its history can be traced all the way back to the Vedas - the oldest sacred texts of Hinduism, often dated as early as 1500 BCE - and forms of yoga may have been practiced long before the Vedas were written. In the West, the term “yoga” generally refers to Hatha Yoga - a particular system of yoga introduced by Yogi Swatmarama in the 15^th century. Hatha Yoga is seen as a ritual of purification which prepares the body for meditation, and is focused on the mastery of a series of asanas, or poses. The asanas are intended to improve flexibility, vitality, and general well-being. Hatha Yoga also pays special attention to pranayama - literally, breath-lengthening techniques (the Hindi word prana translates literally as “breath,” but also connotes “life-force” or “energy” - a concept very similar to the Chinese qi [chi]).

Hatha, which translates literally as “sun-moon,” represents a fusion or balance of opposing energies - hot and cold, male and female, positive and negative. The concept is the same as the Chinese yin-yang. The physical exercises and focused breathing of the asanas and the pranayama teach poise, balance, and strength - and, ideally, calm and clear the mind.

Other forms of Yoga prevalent in the West include Vinyasa Yoga and Kundalini Yoga. Both are related to the general practice of Hatha Yoga, but have specific focuses: Vinyasa (sometimes called Flow Yoga) is largely concerned with the transition between asanas, while Kundalini is based on the movement of energy through the chakras - seven physical energy centers in the body between the base of the spine and the crown of the head (with the body’s aura, or electro-magnetic field, counting as an eighth). Kundalini Yoga is sometimes referred to as “the yoga of awareness,” because it aims to awake the dormant potential within the human body. All of these forms of Yoga are highly concerned with connecting movement and breath.

Pilates
A discipline which is entirely separate, but which operates on many of the same principles is Pilates, developed by German-born fitness guru Joseph Pilates (1880-1967) to help rehabilitate soldiers after World War I. As of 2005, there were 11 million people practicing Pilates - and 14,000 instructors - in the U.S. alone.

Pilates - who called his method Contrology, because he believed that the mind controlled the muscles - built a program which focuses on the core postural muscles which keep the body balanced and provide the primary support for the spine. Specifically, Pilates focuses on strengthening the deep torso muscles, with an aim of improving breathing and spinal alignment. Ideally, Pilates exercises will help the practitioner to feel centered, concentrated, balanced, and in control of his own body.

Pilates exercises are based on deep breathing (including forced exhalation) and an intense concentration on one’s own body, building from small, delicate movements to an eventual state of total muscle control (movement and focused breathing are mean to remain constant between postures through the use of appropriate transitions, creating a continuous flow of muscular energy). Precision is of the utmost value. The ultimate goal of Pilates is to achieve a total fusion of mind and body, so that the body will move with economy and grace without any external prompting. Like yoga, Pilates is deeply concerned with connecting breath and movement to create a unified psycho-physical state in which both body and mind can perform to the utmost of their abilities.

Further reading:

YOGA
Benagh, Barbara
Yoga for Beginners

Brett, Ana with Ravi Singh
Kundalini Yoga for Beginners and Beyond (DVD)

Iyengar, B.K.S.
Light On Yoga: The Bible of Modern Yoga

Khalsa, Shakta Kaur
Kundalini Yoga

Kirk, Martin with Brooke Boon and Daniel DiTuro
Hatha Yoga Illustrated

Rea, Shiva
Shiva Rea - Flow Yoga for Beginners (DVD)

Shagagi, Naader
The Power of Hatha Yoga: Beginner Series (DVD)

Swami Muktibodhananda:
Hatha Yoga Pradipika
(translation of Swami Swatmarama’s original 15^th century text with extensive modern commentary)

PILATES
Bass, Miranda with Lynne Robinson and Gordon Thomson
The Complete Classic Pilates Method

Bussell, Darcey
Pilates for Life

Bussell, Darcey
Pilates for Life (DVD)

Pilates, Joseph with William Miller
A Pilates Primer: Return to Life Through Contrology and Your Health

Robinson, Lynne with Gordon Thomson, Helge Fisher, and Jacqueline Knox
The Official Body Control Pilates Manual: The Ultimate Guide to the Pilates Method for Fitness, Health, Sport and at Work

Siler, Brooke
The Pilates Body