Anne Parr PRO TRAINER

A question was asked can I use Pilates Sun Salutation in my warm up?

The Sun Salutation is not a Pilates exercise is comes from Yoga as do many aspects of Pilates. The Sun Salutation is not a good warm up exercise for a general class. If it is a Yoga class yes this is fine.  It will not give your class the proper functional warm-up needed for a lead up to your cardiovascular component. You need to increase core temperature that a dynamic warm up will do.  In my fit yoga classes I will do many warm up exercises before I do the Sun Salutation or may break it down so I use what is called a flow yoga with many options for head level and lever lengths in forward bending. Forward bending can cause some participants who have heart, high/low problems and clients who tend to be dizzy to be put in a risky situation for their health.

Remember the components of the warm-up shape the class format.

The Warm-up:

• A gradual preparation for increased levels of physical activity

• Reflects current reasearch and accomodates new program trends

• Appropriate to the movements that will be executed during the class

• Prepare muscles and activate energy systems that are required for your class design, style of movement or type of class.

• Mentally and physically

• Body is taken from a rest state to an active state

Think of your primary functions:

1. movement rehearsal

2. elevated body temperature

3. systemic excitation – body is brought to a state of readiness for more strenuous activity, - cardiovascular system –gradual increase in heart, stroke volume, respiratory rate, glucose uptake, metabolic reaction and oxyen availability

4. functional preparation – affects all levels of human functioning and performance –physical, mental and emotional body/mind/spirit. Ensure: the movement rehearsal, elevated body temperature, systemic excitation and functional preparation (your class design ie Kick Box, LowImpact, Step Interval) what ever your class description describes.

2 Phases of your Warm-up:

1. Dynamic Range of motion ROM

2. Muscle and skill recruitment – being specific to the class objective