Respirer selon la méthode Pilates

ParLaura

Joseph Pilates disait : « Avant tout, apprenez à bien respirer. » Dans son livre Return to Life Through Contrology, il mettait l’accent sur l’importance de la respiration.


Mais pourquoi et comment respirer « façon Pilates » ?

Voici quelques explications et conseils pour bien démarrer…


💨 La respiration, le premier principe clé du Pilates

Parmi les six principes fondamentaux du Pilates (Centrage, Concentration, Contrôle, Précision, Fluidité et Respiration), la respiration joue un rôle essentiel. Joseph Pilates lui accordait une importance particulière, notamment parce qu’il souffrait d’asthme et d’autres problèmes respiratoires dans son enfance en Allemagne.

😮‍💨 Différence entre la respiration Pilates et la respiration du yoga

Une des différences majeures entre le Yoga et la Pilates est la manière de respirer. En yoga, on inspire en gonflant le ventre et on expire en le contractant, favorisant ainsi un état de relaxation. La respiration se fait souvent par le nez, avec des techniques comme l’ujjayi (respiration sonore) ou le kapalabhati (« respiration du feu »).

Au Pilates, la respiration est plus discrète et plus ciblée. Vos enseignants exagèrent souvent leur respiration pour donner le rythme et dynamiser le travail, mais dans la pratique, elle reste fluide et naturelle. La respiration Pilates aide à oxygéner le corps, à améliorer la circulation et à optimiser l’exécution des exercices.

🫁 Une respiration pour stabiliser le tronc

Essayez cet exercice : asseyez-vous ou tenez-vous debout et placez vos mains sur les côtés de votre cage thoracique. Inspirez en dirigeant l’air vers l’arrière et les côtés du corps, sans gonfler le ventre. Vous devriez sentir vos côtes s’écarter latéralement. Expirez en les laissant se refermer.

Cette respiration latérale aide à stabiliser le « Powerhouse », cette région centrale du corps qui inclut les abdominaux profonds, le périnée et les muscles du dos.

Pour mieux la sentir, allongez-vous sur le dos, genoux fléchis, pieds au sol. Placez un petit poids (comme un sac de riz) sur votre ventre et respirez en essayant de ne pas le faire bouger. L’objectif est d’activer les muscles profonds pour améliorer la stabilité et prévenir les douleurs lombaires.

👏 Mettre en pratique avec la centaine

La centaine est un exercice emblématique du Pilates, parfait pour intégrer la respiration.

  1. Allongez-vous sur le dos, jambes en tablette (ou tendues si vous êtes plus avancé).
  2. Soulevez la tête et les épaules en regardant vers le nombril.
  3. Tendez les bras le long du corps et pompez-les vigoureusement.
  4. Inspirez sur cinq temps, expirez sur cinq temps, en maintenant un rythme constant jusqu’à atteindre 100 battements.

Cette technique renforce la stabilité du tronc et prépare le corps à la suite de l’entrainement.

💪 Une habitude à prendre

Si tout cela vous semble compliqué, ne vous inquiétez pas ! Avec la pratique, respirer façon Pilates devient naturel.
Vous avez des questions sur la respiration en Pilates ?
N’hésitez pas à nous les demander avant un cours collectif ou pourquoi pas profitez de prendre un cours privé pour aborder la respiration en profondeur.

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