Principles of Pilates (Wikipedia)

Philip Friedman and Gail Eisen, two students of Romana Kryzanowska, published the first modern book on Pilates, The Pilates Method of Physical and Mental Conditioning, in 1980 and in it they outlined six "principles of Pilates".^[9] These have been widely adopted—and adapted—by the wider community. The original six principles were concentration, control, center, flow, precision, and breathing.

Concentration

Pilates demands intense focus: "You have to concentrate on what you're doing all the time. And you must concentrate on your entire body for smooth movements."^[10] This is not easy, but in Pilates the way that exercises are done is more important than the exercises themselves.^[10] In 2006 at the Parkinson Center of the Oregon Health and Science University in Portland, Oregon, the concentration factor of the Pilates method was being studied in providing relief from the degenerative symptoms of Parkinson's disease.^[11]

Control

"Contrology" was Joseph Pilates' preferred name for his method and it is based on the idea of muscle control. "Nothing about the Pilates Method is haphazard. The reason you need to concentrate so thoroughly is so you can be in control of every aspect of every moment."^[12] All exercises are done with control with the muscles working to lift against gravity and the resistance of the springs and thereby control the movement of the body and the apparatus. "The Pilates Method teaches you to be in control of your body and not at its mercy."^[13]

Centering

For practitioners to control their bodies, they must have a starting place: the center. The center is the focal point of the Pilates Method.^[14] Many Pilates teachers refer to the group of muscles in the center of the body—encompassing the abdomen, lower and upper back, hips, buttocks, and inner thighs—as the "powerhouse". All movement in Pilates should begin from the powerhouse and flow outward to the limbs.

Flow or efficiency of movement

Pilates aims for elegant sufficiency of movement, creating flow through the use of appropriate transitions. Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina. In other words, the Pilates technique asserts that physical energy exerted from the center should coordinate movements of the extremities: Pilates is flowing movement outward from a strong core.^[15]

Precision

Precision is essential to correct Pilates: "concentrate on the correct movements each time you exercise, lest you do them improperly and thus lose all the vital benefits of their value".^[16] The focus is on doing one precise and perfect movement, rather than many halfhearted ones. Pilates is here reflecting common physical culture wisdom: "You will gain more strength from a few energetic, concentrated efforts than from a thousand listless, sluggish movements".^[17] The goal is for this precision to eventually become second nature, and carry over into everyday life as grace and economy of movement.^[18]

Breathing

Breathing is important in the Pilates method. In Return to Life, Pilates devotes a section of his introduction specifically to breathing "bodily house-cleaning with blood circulation".^[19] He saw considerable value in increasing the intake of oxygen and the circulation of this oxygenated blood to every part of the body. This he saw as cleansing and invigorating. Proper full inhalation and complete exhalation were key to this. "Pilates saw forced exhalation as the key to full inhalation."^[20] He advised people to squeeze out the lungs as they would wring a wet towel dry.^[21] In Pilates exercises, the practitioner breathes out with the effort and in on the return.^[22] In order to keep the lower abdominals close to the spine; the breathing needs to be directed laterally, into the lower rib cage. Pilates breathing is described as a posterior lateral breathing, meaning that the practitioner is instructed to breathe deep into the back and sides of his or her rib cage. When practitioners exhale, they are instructed to note the engagement of their deep abdominal and pelvic floor muscles and maintain this engagement as they inhale. Pilates attempts to properly coordinate this breathing practice with movement, including breathing instructions with every exercise. “Above all, learn to breathe correctly.”^[23]

^{Source: http://en.wikipedia.org/wiki/Pilates}

Health benefits of music (net doctor)

Music has a special power to move us and stir our emotions. Anyone who has ever wiped tears away from their eyes listening to their favourite sad song will know how powerful simple notes and chords can be. 

Now, scientific studies have shown that music really can change our mood and even help us concentrate.

We look at the effects music can have, and we ask the experts what songs are likely to help you run a race, prepare for an exam or relieve stress.

Music matters

Listening to a song can have a real effect on various parts of the brain, with studies showing that areas responsible for aspects, such as memory and vision, can 'light up' in response to music. 

'There's a very wide range of reactions in the body and mind to music, and brain imaging studies have shown that various parts of the brain may be activated by a piece of music,' says Dr Victoria Williamson, lecturer in psychology at Goldsmith's College, London.

'For example, a recent study in Canada showed that there's a real causal relationship between music and the reward system, a core part of the brain that reacts to stimuli, which are good for us – food, light, sex for example – and reinforces these behaviours meaning that we do them more.'

So what benefits can music bring?

Mood boost

Some people listen to music for a boost on a tough day, while others might use music to keep them awake during a long car journey.

Everyone reacts to music in different ways. One individual may love heavy metal for example, while another is happiest listening to Mozart. 

Whatever your preference, a 2011 Canadian study, published in Nature Neuroscience, has shown that plugging in to your favourite music could help melt away a bad mood. 

Researchers at McGill University in Montreal showed that listening to pleasurable music of any description induced 'musical chills', which triggered the release of the feel-good chemical dopamine. 

'We all know from our own individual experiences that listening to music can affect mood,' says Bridget O'Connell, head of information at the mental health charity Mind. 

'Some people listen to music for a boost on a tough day, while others might use music to keep them awake during a long car journey or to purge a negative feeling. 

'The brain is very complicated – and there are many elements involved in feelings of pleasure – but it's unsurprising that research suggests dopamine release is linked with feelings of pleasure induced by music.'

Focus

Music may even be able to help you concentrate. 

A new 'digital tonic' called Ubrain, which can be downloaded onto smartphones, claims to be able to help people focus, energise, wake up as well as relax. 

The process uses two different beats in each ear to create a third 'perceived' beat (a binaural beat), which can stimulate certain activity in the brain. 

'By helping the brain cortex to generate specific brain waves, we can induce different states of alertness, depending on what we aim to do,' explains Paris-based clinical psychologist Brigitte Forgeot. 

'If we're feeling anxious or stressed, we can encourage our cerebral cortex to produce slow alpha-frequency brain waves, while on the other end of the scale, if we help our cortex to produce faster beta waves, we will be better equipped to concentrate and focus our attention on a fairly lengthy task.'

Pick up the pace

The best choices for exercise are up-beat songs that match the tempo of your running stride.

Listening to certain music could actually help you run faster.

A study at Brunel University in West London has shown that music can help increase endurance by as much as 15 per cent, helping to lower the perception of effort during exercise, as well as increasing energy efficiency by between one and three per cent.

The best choices for exercise are up-beat songs that match the tempo of your running stride and which can have a metronomic effect on the body, enabling you to run for longer.

Better mental health

Music can be an effective and positive treatment for people dealing with mental health conditions. 

'There are two distinct ways music therapy is used: either as a means of communication and self-expression or for its inherent restorative or healing qualities,' says Bridget O'Connell.

'Someone who is very withdrawn may find that music can act as an outlet for expressing things that they're unable to put into words. It can also act as a stimulus to awaken buried memories or evoke emotional responses that may take weeks to achieve with talking therapies.'

De-stress

Nearly a third of people plugged into their music players to give them a mood boost about work.

Music can be a great pick-me-up for when you are feeling stressed.

According to 2011 figures from the mental health charity Mind, nearly a third of people plugged into their music players to give them a mood boost about work, and almost one in four said that they find listening to music on the way to the workplace helps them de-stress.

Paul Farmer, the charity's CEO, backs up the statistics by saying that the therapeutic benefits of listening to music are well-known.

Tuning in to one of your favourite songs can be incredibly soothing and help to reduce anxiety.

Patient care

Music can actually have a significant positive impact on patients with long-term illnesses, such as heart disease, cancer and respiratory conditions. 

Numerous trials have shown that music can help lower heart rate, blood pressure and help relieve pain, anxiety and improve patient quality of life. 

'Music can be incredibly useful for somebody who is in a situation where they have lost a lot of control from their external environment – say they are in hospital for a long period of time with a serious illness and less able to move around,' says Dr Williamson.

'It can give them a sense of control back, as well as creating a calm personal atmosphere and blocking out some of the disturbances around the patient.'

Which music?

While there are certain trends – fast upbeat music for exercising and slower-paced music to relax – choosing songs that have the desired effect is often linked to personal preference.

'The effect of different types of music on mood will largely depend on people's individual preference and experience,' says Bridget O'Connell. 

'If you grow up with rock music, you might not find classical music uplifting at all. On the flipside, some people can't bear rock music, so they are more likely to be wound up than uplifted.

'Music can also invoke particular memories for people, including some that could potentially make them upset. On the other hand, it could also bring them out of a severely withdrawn state or act as a form of communication in place of words.'

There are some rules of thumb though, admits Dr Williamson. 'For a general rule, if you want to relax you should choose songs with slower tempo, less key changes and more predictable structure.' 
 


Link - Read more: http://www.netdoctor.co.uk/healthy-living/wellbeing/health-benefits-of-music.htm#ixzz2sPGo7KEB
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Making relaxation techniques a part of your life

The best way to start and maintain a relaxation practice is to incorporate it into your daily routine. Between work, family, school, and other commitments, though, it can be tough for many people to find the time. Fortunately, many of the techniques can be practiced while you’re doing other things.

Rhythmic exercise as a mindfulness relaxation technique

Rhythmic exercise—such as running, walking, rowing, or cycling—is most effective at relieving stress when performed with relaxation in mind. As with meditation, mindfulness requires being fully engaged in the present moment, focusing your mind on how your body feels right now. As you exercise, focus on the physicality of your body’s movement and how your breathing complements that movement. If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.

If walking or running, for example, focus on each step—the sensation of your feet touching the ground, the rhythm of your breath while moving, and the feeling of the wind against your face.

Tips for fitting relaxation techniques into your life

• If possible, schedule a set time to practice each day. Set aside one or two periods each day. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
• Practice relaxation techniques while you’re doing other things. Meditate while commuting to work on a bus or train, or waiting for a dentist appointment. Try deep breathing while you’re doing housework or mowing the lawn. Mindfulness walking can be done while exercising your dog, walking to your car, or climbing the stairs at work instead of using the elevator. Once you’ve learned techniques such as tai chi, you can practice them in your office or in the park at lunchtime.
• If you exercise, improve the relaxation benefits by adopting mindfulness. Instead of zoning out or staring at a TV as you exercise, try focusing your attention on your body. If you’re resistance training, for example, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights.
• Avoid practicing when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most benefit if you practice when you’re fully awake and alert. Do not practice after eating a heavy meal or while using drugs, tobacco, or alcohol.
• Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.

Link: http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

Relaxation technique 3: Body scan meditation for stress relief

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A body scan is similar to progressive muscle relaxation except, instead of tensing and relaxing muscles, you simply focus on the sensations in each part of your body.

Practicing body scan meditation

• Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing , allowing your stomach to rise as you inhale and fall as you exhale. Breathe deeply for about two minutes, until you start to feel comfortable and relaxed.
• Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes.
• Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
• Move your focus to the fingers on your right hand and then move up to the wrist,  forearm, elbow, upper arm, and shoulder. Repeat for your left arm. Then move through the neck and throat, and finally all the regions of your face, the back of the head, and the top of the head. Pay close attention to your jaw, chin, lips, tongue, nose, cheeks, eyes, forehead, temples and scalp. When you reach the very top of your head, let your breath reach out beyond your body and imagine yourself hovering above yourself. 
• After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then open your eyes slowly. Take a moment to stretch, if necessary.

Link: http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

Benefits of Reading

Benefits of Reading

With the popularity of computers and video games in recent times, habit of reading has taken a backseat. Most parents and children are so occupied in watching movies, television and addicted to computer games that they find little or no time for reading. However those who have developed reading as a hobby are aware of the countless advantages associated with it. Reading broadens the thinking horizon of a person, improves vocabulary and cultivates sensitivity towards people of different cultures.

Benefits associated with reading

1.Exercises your mind.

Reading bends loosens and supple the mind. It helps in keeping the muscles of the brain in good shape.

2.Gives satisfaction

Reading gives immense satisfaction to a person. Nothing can be more satisfying than to sit with your child and read him a story book, or to see him grow with the fairy tales.

3.Expands the imagination

Reading expands the imagination of a person. One becomes more confident, self assured of his ability to understand and appreciate the various aspects of life. The mind is channelized to think about the different aspects and then questions and derives conclusions about them.

4.Enhances the ability to focus

The mind of a reader is more concentrated and focused about various aspects of life. When the mind is focused it has the capability to be more attentive in practical situations of life. As a result the body and mind of such people remain calm; they look at the problem objectively and are better decision makers.

5.Improves knowledge

Reading improves a person’s knowledge about various fields of life. This knowledge base helps a person to make correct decisions in different situations of life.

6.Helps to achieve goals in life

People who develop reading habit since childhood are better able to decide their goals in life. Reading also helps them in achieving these goals because once a person gets in love with books it is easier for him to just switch over from general reading to their course books.

7.Produces efficient orators

Only those who know something of quality can speak and gains respect and recognition from people. People with scarce knowledge about a subject cannot be good orators.

8.Teaches the art of living

Reading biographies of legendary individuals help the reader to learn the art of living.

9.Helps to accept other cultures and religions.

Just having information about other cultures might create misconceptions about their traditions and mythologies. A thorough reading gives clarity about the fundamentals of other religions. This helps the person to accept them in a better and overwhelming manner.

So instead of killing long hours watching television and playing games on computer spend some time in reading so that you not only refresh you mind but also develop a good hobby which you will later on transfer to your children.

Source:  http://benefitof.net/benefits-of-reading/