Pilates exercises and Pilates-inspired movements to help you connect to yourself, feel grounded, breathe a little deeper and release some tension and overwhelm.
Such a vague term isn't it 'overwhelm'? But you have probably felt it. And if you're caught up in our modern western culture of busy-working-mum-approaching-the-Christmas-holidays vibes, chances are you're probs feeling it more than most right about now.
I woke up this morning with just this horrid, confusing like overwhelm, underwhelm, panic, impatience, 'don't know what to do with myself' feeling. Was yucky.
So I tapped into what I know works for me. move.
I'm not going to spin you some tale of doing one side-lying kick series and miraculously feeling million bucks. But, I did move, and I do feel a bit better.
I'm also about to go and do the movements I experimented with, with my evening class. I bet you £10 that when I share the movement and energy with other people I'll feel even better again.
Before I do that (eek I have 10 mins to get out!) I thought I'd share some of those movements here in case you're not in class but wanted to try them:
5 Pilates exercises to help you feel calmer and less overwhelmed
1 Breathe into your back ribs, then roll with it
How: Sit cross-legged. Put your hands on your lower ribs on your back. Take some time to breathe into your ribs. That just means as you breathe, imagine your breath going directly to this area, pushing your ribs out and your hands apart. After a few calming deep breaths, keep your hands here and start rolling your torso around in circles, try a few each way.
Why: Hands on your back (even your own) will signal to your body support, literally: 'I got your back.' Deep, calm breaths will calm your nervous system. Circling your body rhythmically will have a soothing effect - your body will remember being rocked like a baby. It will loosen your hips, where a lot of tension is often held. Your pelvis in this seated position will feel rooted, and grounded, giving you a sense of security and safety.
2. Chalk Circles
omg one my faves
How: Lie on your side, in a foetal position, with your hands out in front of you on the floor. Take the top hand and draw a circle on the floor, up over your head, around behind you (keep your eyes on your fingers and roll your head along the floor twisting your spine here - juicy!) then your hand will 'pop' over your hips and complete the circle. Try both ways, and on both sides obvs.
Why: The starting position is subliminally comforting to our subconscious mind. The movement involves a deep spine twist which is nourishing, it will encourage deeper breath into the lungs, and a release of tension in the shoulders and across the front of the chest. On a subconscious level, literally : you're opening your arms, chest and heart - signalling your body that it's safe and gentle to open up.
3. Plié Squats
How: Stand with your feet winder than hip distance apart, and turned out, that means your knees and toes will face out to the sides more than straight forward. take a deeeeeeep bend in the knees dropping your pelvis down towards the floor, try not to lean forward too much. This movement should feel very 'froggy.'
Why: The wide stance is stable, rooted and grounded. Even more so when we drop into the pelvis and hips, creaking out those joints, and releasing tension. Your pelvis lowering to Earth
should feel heavy, grounded and secure. Plus it's physically challenging for your legs, glutes and core muscles. Sometimes in this overwhelm state, a bit of physical-over-mental challenge can be welcome. Invite the heat out of your head and into your thighs, ha!
4. Incremental roll-up
How: Start lying flat on the floor. Activate your legs by making them as long as possible, pushing your heels away and press your calves into the floor. Each time you exhale move a little further away from the lying position. Start by lifting your head to look at your toes, and your hands off the floor. Lower back down. Next time a little further, bring your shoulders off the floor. Then back down. Do 6-8 or so, each time sitting up further until you end up sat. Ta-da!
Why: The starting position is as grounded as you get, lying flat on the floor, connected to Earth, you can't topple or fall anywhere. Feel this connected, safe, grounded energy, this is 'home.' Physically the exercises is challenging for your abdominals, but emotionally you want to feel as though each time you repeat the movement you can get braver and move a little further away from 'home.'
5. Rolling like a ball
How: Balance on the back of your pelvis with your toes off the floor. Hold your legs into your body like you're tucked in in a tiny ball shape, head lowered into the ball too. Roll all the way back (maintaining a ball position) and then roll back up - can you make it back into a balanced position at the top without popping your feet down?
Why: It's just so silly! Sorry JP, it is, and that's good energy to invite in if you're feeling overwhelmed. Also, physically it's a massage of your back, which can be calming, and we're doing that soothing rocking action. Plus - there's a nice metaphor about finding the right balance between letting go and holding together / finding your balance.
So there's my five little overwhelm-busting Pilates movements for you to try.
As well as this, there are some other supportive things that you can do if you're in that yucky anxious space:
- less coffee (soz)
- good music
- connect to other humans
- get to bed early
With love,
Sarah
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