Catalog / Yoga and Pilates Cheat Sheet
Yoga and Pilates Cheat Sheet
A comprehensive guide to fundamental yoga poses and Pilates exercises, breathing techniques, and nutritional considerations for enhancing your practice and overall well-being.
Yoga Fundamentals
Basic Yoga Poses
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Mountain Pose (Tadasana) |
Stand tall with feet together, engage core, and lengthen spine. |
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Downward-Facing Dog (Adho Mukha Svanasana) |
Form an inverted V-shape, pressing hands and feet into the mat, lengthening spine. |
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Warrior I (Virabhadrasana I) |
Front knee bent at 90 degrees, back leg straight, arms extended overhead. |
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Warrior II (Virabhadrasana II) |
Front knee bent at 90 degrees, back leg straight, arms extended parallel to the floor. |
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Tree Pose (Vrksasana) |
Standing balance with one foot placed on the inner thigh of the opposite leg, hands in prayer or extended overhead. |
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Child’s Pose (Balasana) |
Kneel with knees together or wide, rest forehead on the mat, arms extended forward or alongside the body. |
Breathing Techniques (Pranayama)
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Ujjayi Breath |
Slightly constrict the back of the throat, creating an ocean-like sound with each inhale and exhale. |
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Kapalabhati Breath |
Forcible exhalations followed by passive inhalations, activating the abdominal muscles. |
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Nadi Shodhana (Alternate Nostril Breathing) |
Alternately close one nostril while inhaling and exhaling through the other, balancing energy flow. |
Yoga Styles Overview
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Hatha Yoga: A general term for physical yoga practices, focusing on basic poses and breathing techniques. Vinyasa Yoga: A dynamic style that synchronizes movement with breath, often involving flowing sequences. Ashtanga Yoga: A rigorous and structured practice with fixed sequences of poses. Restorative Yoga: A gentle style using props to support the body in relaxing poses. |
Pilates Essentials
Core Pilates Exercises
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The Hundred |
Lie on back, lift head and shoulders, pump arms up and down while inhaling for five counts and exhaling for five counts. |
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Roll Up |
Lie on back with arms overhead, engage core to roll up to a seated position, then slowly roll back down. |
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Single Leg Circle |
Lie on back, extend one leg towards the ceiling, and circle the leg from the hip joint. |
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Rolling Like a Ball |
Balance on sitting bones, knees bent and held, engage core to roll back and forth like a ball. |
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Swan Dive |
Lie prone, lift chest and upper body off the mat, engaging back muscles. |
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Leg Pull Front |
Start in a seated position, hands behind you, lift hips up into a plank, and alternate lifting each leg. |
Pilates Principles
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Centering: Focus on engaging the core muscles, creating a stable center. Concentration: Pay attention to each movement, ensuring proper form and engagement. Control: Execute each exercise with precision and control, avoiding momentum. Precision: Emphasize correct alignment and technique. Breath: Coordinate breath with movement to enhance core engagement and relaxation. Flow: Move smoothly and continuously from one exercise to the next. |
Pilates Equipment
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Reformer |
A bed-like frame with a sliding carriage, springs, straps, and bars to provide resistance and support. |
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Cadillac (Trapeze Table) |
A frame with various bars, springs, and straps for a wide range of exercises. |
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Chair (Wunda Chair) |
A small, padded chair with springs providing resistance for seated and standing exercises. |
Nutrition for Yoga & Pilates
Hydration
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Maintain adequate hydration by drinking water before, during, and after yoga and Pilates sessions. Aim for at least 8 glasses of water per day, adjusting for activity level and climate. |
Pre- and Post-Workout Nutrition
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Pre-Workout |
Consume a light, easily digestible snack 1-2 hours before practice. Options include fruit (banana, apple), a small handful of nuts, or a yogurt. |
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Post-Workout |
Replenish glycogen stores and aid muscle recovery with a combination of protein and carbohydrates. Examples include a protein shake, Greek yogurt with berries, or a whole-grain wrap with lean protein. |
Essential Nutrients
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Protein: Supports muscle repair and growth. Sources include lean meats, poultry, fish, beans, lentils, and tofu. Carbohydrates: Provide energy for workouts. Choose complex carbohydrates like whole grains, fruits, and vegetables. Healthy Fats: Support hormone production and overall health. Include sources like avocados, nuts, seeds, and olive oil. Vitamins and Minerals: Essential for various bodily functions. Focus on a balanced diet rich in fruits and vegetables. |
Beauty & Wellness Integration
Mindfulness & Meditation
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Incorporate mindfulness practices into your daily routine to reduce stress and enhance overall well-being. Regular meditation can improve focus, reduce anxiety, and promote a sense of calm. |
Skincare & Post-Workout
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Cleansing |
Cleanse your face immediately after a workout to remove sweat and impurities, preventing breakouts. |
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Hydration |
Use a hydrating moisturizer to replenish moisture lost during exercise, maintaining skin elasticity. |
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Sun Protection |
Apply sunscreen before outdoor yoga or Pilates sessions to protect your skin from harmful UV rays. |
Sleep & Recovery
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Prioritize sleep to support muscle recovery and overall health. Aim for 7-9 hours of quality sleep per night. Establish a relaxing bedtime routine, such as taking a warm bath or reading, to promote restful sleep. |