Pilates for stress relief: 10 minute workout

Pilates is re-emerging as a popular workout trend in 2024 (interest in floor Pilates, for example, has increased 37% over the past year, according to consumer data firm Glimpse). There are good reasons for this. Pilates not only improves strength and flexibility, it also promotes the mind-body connection and helps reduce stress.

Here’s what you need to know about Pilates’ connection to calming your mind, and a 10-minute workout to try at home.

First of all, why does Pilates reduce stress?

This is not just an anecdote. Research actually shows that Pilates may help you feel calmer and feel better overall.

According to a 2015 study, Pilates can help improve symptoms of anxiety through mechanisms such as increasing blood and oxygen flow to the brain, relaxing muscles, and improving sleep quality. Procedia Social Behavioral Science.

In another 2019 study published in Exercise Rehabilitation Journal, Ninety volunteers were randomly divided into three groups: a Pilates group, a yoga group, and a control group (no exercise). Participants in the Pilates group and the yoga group performed exercises three times a week for one hour each for two months.

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Researchers found that Pilates was significantly more effective at improving functional movement and an individual’s level of health (including factors such as emotional and mental well-being) than yoga or no exercise at all. I discovered something.

Engaging in physical activity like Pilates can lower levels of stress hormones like cortisol and increase production of natural mood-boosting endorphins, says Bay Club’s 500-hour certified yoga and Pilates instructor, RYT- 500’s Elma Panagaki says. .

According to the Cleveland Clinic, this can help you control your breathing to reduce stress, increase your heart rate without the need for high-intensity training, and increase your awareness to better understand the signals your body sends. .

“Pilates emphasizes the mind-body connection through focused movement and controlled breathing techniques,” says Panagaki. “Paying attention to proper form and alignment while exercising increases your awareness of your body and helps you better manage stress and anxiety by staying in the present moment.”

Pilates’ series of fluid movements and harmonious breathing promote relaxation and a sense of calm.

“It incorporates stretching and lengthening exercises to help improve flexibility and release muscle tension,” says Panagaki. “Muscle stiffness is often associated with stress and anxiety, but by promoting flexibility and relaxation, Pilates can help reduce physical symptoms of stress, such as muscle stiffness and tension. .”

Pilates and yoga both offer many (and similar) benefits for stress relief. However, if you find it difficult to slow down, you may find that Pilates is a more active, yet equally effective workout for stress relief.

“Some people feel anxious about trying to relax. Yoga is commonly associated with stress relief, so attending a yoga class may seem very difficult for them,” says Panagaki. says Mr. “In such cases, Pilates may be a better choice than yoga, which typically requires long periods of static poses.”

10 minute Pilates workout to reduce stress

This short routine created by Panagaki aims to reduce stress by promoting relaxation, releasing tension in the body, and fostering a sense of mindfulness and well-being.

“Incorporate it into your daily life as needed to manage stress and improve your overall health and vitality,” Panagaki says.

Some tips:

• Focus on quality of movement, not speed, and remember to engage your core throughout each exercise for stability and support.
• Listen to your body and modify exercises as needed to suit your flexibility and strength levels.
• Pay attention to your breathing, inhaling deeply through your nose and exhaling completely through your mouth. Let your breath guide your movements and help you stay in the present moment.

If a particular movement doesn’t suit you or causes you pain, talk to a trainer who can help you make adjustments or modifications.

1. Cat Cow Stretch

1. Get on your hands and knees on a table with your wrists under your shoulders and your knees under your hips.
2. Inhale and arch your back, lifting your chest and tailbone toward the ceiling (cow pose).
3. As you exhale, round your spine, tuck your chin toward your chest, and draw your belly button toward your spine (Cat Pose).
4. Flow smoothly between cat and cow poses by coordinating your movements and breathing.
5. Repeat for 1 minute.

2. From elbow to knee

1. Get on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips. Find a long, neutral spine and strengthen your core.
2. Without relaxing your core, lift your left arm and right leg parallel to the floor. Inhale and stretch as far as you can reach.
3. As you exhale, deepen your stomach toward your spine and bring your left elbow toward your right knee.
4. Repeat 10 times on each side.

3. Spinal torsion in sitting position

1. Sit tall on your mat and spread your legs as wide as possible. Bend your legs.
2. Tighten your core and open your arms out to the sides in a T-shape with your thumbs pointing upwards.
3. Inhale and lengthen your spine.
4. Without arching your back, exhale and twist so your right arm reaches your left little finger.
5. Repeat 8 times, alternating both sides.

4. Scissors

1. Lie on your back on your mat and extend your legs straight toward the ceiling.
2. Engage your core muscles by pulling your belly button toward your spine and pressing your lower back into the mat.
3. Lift your head and shoulders slightly off the mat, keeping your neck long and relaxed.
4. Lower one leg toward the mat and raise the other leg toward the ceiling, maintaining a straight leg position. Depending on your flexibility, hold the lifted leg with both hands on the calf, ankle, or back of the thigh.
5. Inhale and switch legs, lifting the lowered leg toward the ceiling while simultaneously lowering the other leg toward the mat.
6. As you exhale, switch legs again.
7. Continue alternating your legs in a scissor-like motion. Repeat 10 times.

5. Bridge

1. Lie on your back with your knees bent and your feet hip-width apart and flat on your mat. Keep your arms relaxed at your sides with your palms facing down.
2. Gently pull your belly button toward your spine to engage your core muscles.
3. As you exhale, step forward and lift your hips off the mat, forming a straight line from your shoulders to your knees.
4. Roll your spine off the mat one vertebra at a time, focusing on articulating each part of your spine.
5. Inhale at the top of Bridge Pose, and as you exhale, slowly lower your vertebrae back to the mat, one vertebra at a time.
6. Repeat 10 times.

6. Child’s pose

1. Start in a kneeling position with your toes together and knees apart.
2. Sit on your heels, lower your chest toward the mat, and extend your arms out in front of you.
3. Rest your forehead on the mat and relax your entire body to deepen your breathing and release muscle tension.
4. Hold the pose for one minute, focusing on deep abdominal breathing and surrendering to any remaining stress or tension.

7. Figure 4 stretch

1. Sleep on your back. Bend your knees and place your feet hip-width apart flat on your mat.
2. Cross your left ankle over your right thigh, forming a “figure 4” shape with your legs. Bend both legs.
3. Keep your head and shoulders relaxed on the mat and continue to breathe deeply and evenly throughout the stretch.
4. Hold the stretch for 40 seconds, then release and switch sides, crossing your right ankle over your left thigh.
5. Repeat the stretch on the other side and hold again for 40 seconds.

8. Spinal torsion in supine position

1. Lie on your back on the mat with your legs stretched out.
2. Bend your knees and bring them close to your chest.
3. Open your arms to the sides like a T.
4. Move your knee to the left side of your body. Turn your head to look over your right shoulder and feel a stretch in your spine and outer hips. Keep both shoulders on the floor.
5. Hold the stretch for 1 minute, then relax your body and twist.
6. Inhale and bring your knees back to center, then exhale as you switch sides.