By Jo Ann Graser

"Pilates? That's Like Yoga, Right?"
As a business owner who offers both Pilates and yoga at my studio, I run into this question on a regular basis. My answer can be detailed or basic, depending on my audience. Here are some comparison points about the two disciplines based on my personal experience with both. For the purposes of this discussion, I am comparing yoga to Pilates on the apparatus.

Origins
• Yoga was developed over 5,000 years ago in India with the purpose of connecting individual consciousness to a universal consciousness creating spiritual enlightenment. Poses or “asanas” combined with breath control and meditation improve the physical, spiritual, mental and emotional health of the practitioner.
• Joseph Pilates began development of his regimen (historically called “Corrective Exercise” and then “Contrology”) approximately 100 years ago. The underlying theme of Pilates is a systematic and disciplined approach to physical movement through focus and clarity of the mind. Joseph Pilates created apparatuses which could support the body in order to correct dysfunction and improve movement.

Equipment
• Yoga utilizes mats and small props to aid or support the practitioner.
• Pilates has an extensive array of machines, or “apparatuses,” designed to assist the individual in improving alignment, strength and coordination.

Movement
• In my experience, yoga poses are typically held for extended time periods to release
muscle tension. In some styles of yoga, a long series of poses is repeated
sequentially, with the purpose of warming the body to allow for increased range of
motion.
• Pilates movements are often guided by the apparatus, which can be configured by
the teacher to provide assistance or resistance for the client. The focus in a Pilates
session is often on a relatively short piece of choreography emphasizing control and
precision. A movement is focused on and repeated for a few repetitions before
moving onto the next exercise.

Mind Body Connection
• In many types of yoga, the session starts with the setting of an intention for the
practice and ends with a guided meditation and relaxation or “savasana.” Goals are
to clear the mind and surrender to the movement.
• In Pilates, there is constant attention on posture, alignment and movement
mechanics. The practitioner is encouraged to focus on each movement, staying
present and intentional. The theme of controlling the body with the mind is ever present.

Breath
• Yoga teaches breathing in and out through the nose or a “warming breath.” This type of breathing is designed to relax the body and calm the mind. Focus in yoga is on
“belly breathing.” The classes I take often use the breath as a mechanism to time
each pose for example: "Hold this pose for another 4 breaths.”
• Pilates teaches breathing in through the nose and out through the mouth. This type
of breath is considered “diaphragmatic” and is meant to energize and prepare the
body for strong engagement. The practitioner is encouraged to “move with the tempo
of the breath,” coordinating the two.
​
Intention
• Yoga emphasizes the mind-body and spiritual connection, quieting the mind by
focusing on mastery through introspection. Flexibility and strength are improved
through repetition of the asanas.
• Pilates follows a systematic approach, focusing on individual movements as they
integrate with the whole. The intended outcome from Pilates is improved posture
and creating a strong, balanced and stable base from which to move.

by Jo Ann Graser

We all find ourselves existing in a world turned upside down. Emphasis on “world.” We are not alone by a long stretch. Every person on this planet has been or will be affected by Covid-19. Big picture, the loss of life and serious illness everywhere is overwhelming. However, right here in our homes we are waging a battle to keep entropy at bay. Entropy is defined as: "lack of order or predictability; gradual decline into disorder and chaos.”

“Shelter in place” was terminology that was not part of my lexicon and while the term “shelter” is
somewhat comforting, we find ourselves forced into new routines and an abundance of uncertainty. For me, that first week of shelter in place was terrifying and filled with “what ifs.” What if my business fails? What if my industry ceases to be viable? What if my family/staff/clients/friends get sick? I found myself scrambling and working on sheer adrenaline to pivot my business and take care of my clients and staff.

Self-care was not high on my list of priorities, but I did make time each day to move, sweat and work off some of the nervous tension. These questions formed a loop in my head each morning: How do we cope? How do we move forward while staying in one place? How do we break the stressful emotional cycle of anger, fear, loneliness, and separation? I made it my mission to keep those in my circle of influence moving and motivated. 

​Let us talk physiology for a moment. When we are stressed, our cortisol levels rise. Cortisol is a steroid hormone produced by the adrenal glands. When released into the bloodstream, cortisol can act on many different parts of the body and can help your body respond to stress or danger. This heightened stress response is important for managing short-term situations. When cortisol is present over the long term it can lead to symptoms such as headache, dry mouth, gastrointestinal problems, heart palpitations, unusual sweating, loss of libido, overeating/undereating, and anxiety symptoms. Over time, heightened cortisol levels can lead to our health being compromised through immune system suppression, cardiac problems, depression, anxiety, social withdrawal, etc.

One of the best ways to cope with elevated stress is to GET MOVING. As the body warms, the heart rate increases and breathing becomes deeper. Endorphin levels rise. Endorphins are a group of hormones produced in the pituitary gland and their secretion leads to decreased pain, feelings of euphoria, modulation of appetite, release of sex hormones, and enhancement of the immune response.

​With high endorphin levels, we feel less pain and suffer fewer negative effects of stress. Our bodies
produce endorphins in response to prolonged, continuous exercise. Our health clubs and studios are shuttered, some communities are closing hiking trails. How do we continue our workout routines within this new reality? I find it ironic that the technology that until recently was blamed for increasing levels of inactivity is now the best place to find all kinds of workout options, classes and motivation! It is indeed a new virtual reality.

When Tensile Strength Studio and Barrington Yoga Loft was deemed non-essential and ordered to close, we immediately began creating a “Virtual Studio.” We have managed to put almost all our
programming into this virtual studio. You will find Pilates, Yoga, Barre and Fitness with all your favorite instructors. Comments from participants are overwhelmingly positive and some even have requested that we continue to offer virtual options after we re-open! This is an opportunity to “try” a new workout modality literally from the comfort of your own home.

This is our reality for the time being. My hope for you is that you embrace the new normal and figure out ways to re-capture all those activities you “used to do” pre lockdown. Your immune system will thank you and imagine how good it will feel to emerge from quarantine stronger, healthier and happier than when you went in.

By Tensile Strength Studio & Barrington Yoga Loft Staff

So you've decided to take a virtual class through Tensile Strength Studio & Barrington Yoga Loft! We're so excited to share our love of Pilatetes, Yoga and Fitness with you, wherever you choose to practice!

We've developed an extremely user friendly program that our clients are having great success with! You may access our virtual classes from virtually anywhere in the world, as long as you have a good wi-fi connection! Read on for our procedures and tips for success with virtual classes

Signing up for a Class:
Schedule your class on the MindBody Schedule like you typically would, all class packages remain the same and can be used interchangeably for both Virtual and Regular/In Studio classes. In the event of class cancellations or time changes, you will be notified via the email we have on file. All virtual classes will be labeled “Virtual” in the MindBody schedule and will be done outside the studio at a location of your choice.
 
Class sign-ups are cut off promptly 45 minutes before class. There will be no exceptions because the instructor needs time to make sure that links are sent out to all clients prior to the class start time. Additionally, the 12 hour cancellation policy applies to all Virtual classes. All virtual classes will be recorded and available by request for a period of 24 hours. 

Signing up for a Private Session:
Virtual Private session packages are interchangeable with in studio sessions. The Private sessions are scheduled directly between you and your instructor at mutually available times. 

Joining a Meeting/Class  (Here’s a YouTube video on how to  Join a Meeting ) You will receive an email with a link to the meeting/class approximately 30 minutes prior to class start. If you have not received a link, you may reach out directly to:

• Jessica Schmidley - for all of Jessica’s Pilates classes/private appts
  • Email: jessicaschmidley@gmail.com
• Jo Ann Graser - for all of Jo Ann’s classes, private appointments & all Yoga classes
  • Email: jgraser@tensilestrengthstudio.com

1. You may click the link to join the meeting/class at any time, if you have not downloaded the Zoom app (FREE) on your device you will be prompted to do so. 
2. If the “host” (instructor) has not begun the meeting yet, you will be notified when the “host” or instructor has begun the class. 
3. Once the meeting has begun, you will click to “join audio”. This allows you to hear the host/instructor. 
4. You will click “join video”. This allows you to see the host/instructor. 
5. Once you are in the meeting/class you can elect to have your own video showing publicly. 
   
   1. If you are attending a group class, it is optional but recommended to have your video connected to the meeting. There is an icon in the lower corner of the Zoom app that says “start video” if you’d prefer not to have your video shown, you may click to disable your video from showing to the group.
   2. If you are attending a private session, it is required to have your video connected to the meeting. This is how your instructor will see you during your session.
6. Once the meeting/class has begun all class participants will be muted to minimize background noise, only the host/instructor will be heard and seen. Any questions will need to be saved for the end of class if there is time.
7. If you are late to the meeting/class, you may join at any time during the meeting and it will join you to the live meeting/class in progress. Please mute your audio if you are jumping into a class after it has started. 
8. All meetings/classes will be recorded and sent to you after class has completed. You may access these classes for 24 hours through the link provided. 

Virtual Class Tips for Success :

• Make sure your exercise area is clear and you have room to move freely. 
• Adequate lighting - especially important for private sessions.
• Try to minimize distractions, alert family members beforehand and secure pets.
• If you are using a tablet or smartphone, have something to prop the phone so it’s easy to see during your class. A tripod can be helpful here as well.
• If you have a hard time hearing, or you have ambient noise in your space Bluetooth Headphones can be helpful.

Pilates props & accessories - Optional :

• Pilates Ring
• Pilates Ball
• Foam Roller
• Thick Exercise Mat for Pilates Sessions (Especially if exercising on hard floors or you have sensitive joints) *
• A rolled up hand towel - if you prefer lumbar or neck support while lying down

*A yoga mat should be fine on top of carpet/rug

Yoga props & accessories - Optional :

• Yoga Mat  
• Yoga Blocks
• Yoga Strap

Devices

• You can use a phone, laptop or tablet to take virtual sessions or classes. Make sure your device has a working microphone and speaker and a good Wifi connection. 
• Laptops work great especially for private sessions, because the camera can see more, the screen is larger for you to see and can be easily angled. However, any device will work.
• If you have a hard time hearing or your environment is noisy; noise cancelling wireless headphones can be very helpful. 
• Wifi - It’s very important that you have a good Wifi connection to get the most out of your virtual sessions. Be conscious of areas of your home that may be dead zones where the Wifi connection may be sparse. You can use a Wifi extender in those areas if needed, or move to an area where the connection is stronger. You may also plug your computer directly into your router, for a much stronger connection.
• If you’re having issues with virtual sessions with connection or if the format just simply isn't working for you, please reach out. Please understand that we cannot address issues during a group class session. Contact us immediately after the class if there were issues.

Troubleshooting:
​What if I get kicked off? Picture is pixelating? Screen freezes?

• Technology is never perfect. If you are experiencing issues, just be patient. End the call or close the browser, and re-enter the meeting/class the same way that you signed in originally, through the link in your email. Stay calm - it will all be ok!

What if your instructor gets kicked off the call? 

• Be patient, know that we are trying to get back into the class as quickly as possible and following the same steps you would be!

Adapting to Change

• This format and process will feel different than your typical private or group class sessions. It’s important to understand that and give yourself time to get accustomed to this new process. We’re working together to make this the best experience possible when you cannot make it to the studio.

Keep in mind...Virtual sessions may not work well for everyone, and that’s ok! Let's work together to find another option for you!