When I’m on the mat, I always remind myself it’s about control, not clenching. You want your muscles engaged — like you’re gently holding a full glass of water — not gripping for dear life like it’s going to spill. It’s a balance between strength and flow. Think of it like driving: You stay alert with your hands on the wheel, but you don’t have a death grip the whole trip. Your body works best when movement feels smooth and natural, not stiff and forced. That’s where the phrase “mind your body” really clicks. The calm starts in your mind and quietly filters into every muscle. And breathing? Keep it simple: inhale as you start a move, exhale as you finish it — like a gentle wave rolling in and out.
MODIFICATIONS
That old “No Pain, No Gain” thing? Toss it. If something hurts, it’s your body’s way of waving a red flag. Pause. Go through the AFAA’s five questions and ask yourself: Am I working the right muscles? Is there a safer way to tweak this? Then try again. We’re all built a little differently — like shoes, one size doesn’t fit all. Remind yourself and your class it’s OK to adjust.
Here’s where pain usually pops up and what I say about it:
- Lower Back Pain: If your abs check out, your back checks in — not in a good way. To protect your spine, imagine zipping up a tight pair of jeans (that’s your “zip-up”), or gently pulling your belly button toward your spine (the “B-Line”).
- Knee Pain: This happens when we lock the knees like snapping a ruler straight. Keep a soft bend and let your inner thighs and glutes do more of the heavy lifting — like sharing the load on a moving day.
- Neck Pain: If you’re feeling it in your neck, chances are your traps and shoulders are taking over. I like to say, “Tuck your chin like you’re holding a soft orange under it.” And remember — your core does the work, not your neck. If it’s too much, rest your head down. Building neck strength is great, but not at the cost of straining it every rep.
CORE STABILIZATION AND CENTERING
Your core — or as Pilates calls it, your Powerhouse — is basically your body’s headquarters. It runs from your ribs down to your hips, wrapping around front and back. It’s like a snug corset of muscles (but way comfier and way more functional). Whenever I move on the mat, I picture lifting up and out from that center, like a balloon inflating from my belly button outward. My arms and legs are helpers, but the core is always the boss. That navel-to-spine cue? That’s your built-in girdle of support.
IMPRINTING OF THE BACK
When you lie down or come up from the floor, think of your spine like a strand of pearls sinking into soft sand. Each vertebra rolls down one at a time — not a thump but a smooth ripple, like setting down a string of beads carefully, not dumping a bag of marbles. Same idea when coming up — slow, steady, one bead at a time.
BREATHING
Honestly, if you don’t breathe well, nothing else works right. Before you even move, get your breath on board. Deep inhales and full exhales are like airing out a stuffy room. You’re clearing stale air and pulling in fresh energy. Breathing does three big jobs:
- It brings nutrients in.
- It takes waste (like carbon dioxide) out.
- It boosts stamina and chills out stress.
Here’s how I cue it:
- Relax your neck and shoulders.
- Inhale through your nose for about 5 counts (like slowly smelling flowers), exhale through your mouth for 5 counts (like fogging up a mirror).
- As you inhale, feel your ribcage expand front to back. As you exhale, imagine it sliding down toward your hips like an accordion closing.
PERCUSSION BREATHING
This is like adding a little drumbeat to your breath — short, sharp inhales or exhales, instead of long slow ones. Some folks say it fires up the abs more. Either way, breathing stays the bookends of every move: you start with it, you end with it. Your lungs, diaphragm, pelvic floor, and abs all team up like a well-rehearsed band. And always — long, relaxed exhales through a soft jaw.
BREATHING GUIDELINES (Easy Cheatsheet)
While keeping your belly gently drawn in (B-Line):
- On your back: Arms/legs move up? Exhale. They come down? Inhale.
- Moving side-to-side: Out = inhale. Back to center = exhale.
- Lying on stomach: Lift = exhale. Lower = inhale.
- On all fours: Stretch long = inhale. Return = exhale.
- Curling or twisting: Crunch = exhale. Return = inhale.