Yoga, Pilates, and

Tai Chi

by: Bailly, Cassandra, and Taylor

Yoga

Yogic practices can include poses,

breathing techniques, meditation, deep
relaxation, a turning inward of the senses,
selfless service, and chanting. (Early ch.
11 pg. 200).
Yoga incorporates the mind-body
connection and helps bring balance into
ones body and mind.
Yoga is about the process, not the results,
and therefore its important to be mindful
of the present moment.

Yoga Cont.

Its a noncompetitive
practice, so an
awareness of ones own
abilities and limitations
is important.
Yoga can not only help
to improve well-being in
relatively healthy
individuals but it also
can prevent, stop, slow
down, and reverse
disease processes.

Early Ch. 11, Pg. 200

Pilates

Pilates is a method of exercise that consists of

low-impact flexibility and muscular strength and
endurance movements.
Pilates is an accessible way to build strength in
your core muscles for better posture, balance,
and flexibility.
Pilates emphasizes the use of the abdominals,
lower back, hips and thighs.
It includes 25-50 repetitive strength training
exercises.

www.mayoclinic.org

Benefits of Pilates

Improved core
strength and stability
Improved posture
and balance
Improved flexibility
Prevention and
treatment of back
pain.

Not
Recommen
ded if:
unstable blood

pressure
A risk of blood clots
Severe osteoporosis
A herniated disk

Mayoclinic.org

Tai Chi

Tai chi is an ancient Chinese tradition that is a

graceful form of exercise.
It involves a series of movements performed in a
slow, focused manner and accompanied by deep
breathing.
o It is used for reducing stress and other health conditions.

It is a low impact and puts minimal stress on

muscles and joints, making it generally safe for all
ages and fitness levels.
Tai Chi is inexpensive, requires no equipment, and
can be done indoors or outdoors.

Mayoclinic.org

Yoga Article

The Effects of Yoga on Psychosocial Variables and

Exercise Adherence: A Randomized, Controlled
Pilot Study
o Bryan, Stephanie; Zipp, Genevieve Pinto; Parasher, Raju, E

Yogais an age-old practice and literally means

"union," referring to the union of the mind, body,
and spirit.
Researchers have linked engaging inyogato
improved overall fitness, including improved
muscular strength, muscular endurance,
flexibility, and balance.

Yoga Article Cont.

Participants: 27 adults (mean age 51 years) who had

been physically inactive for a period of at least 6 months
prior too the study.
o Inactivity was defined as exercising less than twice weekly for a

period of less than 30 min.

Two groups. Members randomly assigned to each group.

o Intervention (yoga) group (12 participants): 1 hour yoga classes

2x/week for 10 weeks.

o Control group (15 participants): No participation in classes during
study (Were offered complimentary post-research classes)

Data was collected at baseline, midpoint, and posttest,

and again at 5 weeks after initial posttest.
Pretesting occurred at the yoga studio for all participants.
Midpoint and post-testing occurred at the studio for the
intervention group and by mail for the control group.

Yoga Article Cont.

Outcomes included assessments in four domains:

o (1) general well-being
o (2) acute-feeling response to exercise
o (3) group environment responses
o (4) exercise self-efficacy as well as two open-ended questions

that allowed for personal narrative.

Exercise self-efficacy, general well-being, and exercise

adherence were all positively correlated.
Ten weeks of yoga classes 2x/week significantly
increased the previously inactive participants'
adherence to physical activity. (Their willingness to
continue exercise.)
Additionally, the findings suggest that a mind-body
exercise program may be an effective intervention in
the fight against physical inactivity.

Pilates Article

Effectiveness of Mat Pilates or Equipment-Based

Pilates Exercises in Patients With Chronic Nonspecific
Low Back Pain: A Randomized Controlled Trial
o By: Luz Jr., Costa, Fuhro, Manzonl, Olvelra, and Cabral

The Pilates method is based on 6 basic principles:

centering, concentration, control, precision, fluidity,
and diaphragmatic breathing.
There were four systematic reviews on the
effectiveness of the Pilates method in treatment for
patients with chronic low back pain.
o These reviews found that Pilates is more effective than usual

care compared to other types of treatment for reducing pain

intensity and disability or no treatment.

Pilates Article Cont.

The study consisted of two groups:

o 1. A mat Pilates group, which received treatment with

exercises performed on the ground using a mat, Swiss ball,

and elastic bands
o 2. an equipment-based Pilates group, which received
treatment with Pilates exercises on the Cadillac, Reformer,
Ladder Barrel, and Step Chair.

The sessions lasted 1 hour and were administered

twice a week for a period of 6 weeks.
All of the exercises were adapted and modified,
being performed in 3 levels of difficulty: basic,
intermediate, and advanced.
The assessments were conducted at baseline, 6
weeks, and 6 months.

Pilates Article
Outcomes

In the 6-month follow-up, there was a significant

difference, with greater improvement in the
equipment-based Pilates group.
There was significant improvement for the outcomes
of disability, specific disability, and kinesiophobia in
the group treated with equipment-based Pilates.
The exercises on the machines facilitated learning
and performance due to better stabilization.
A factor that may be related to the result is the
placebo effect.
o One study that analyzed the placebo effect showed that the

use of equipment or devices, confidence in the treatment

technique, and the use of high technology can maximize the
placebo effect.

Tai Chi Article

Tai Chi and Fall Reductions in Older Adults: A Randomized

Control Trial
o

Fuzhong Li, Peter Harmer, K. John Fisher, Edward McAuley, Nigel

Chaumeton, Elizabeth Eckstrom, and Nicole L. Wilson

Tai Chi emphasizes:

o Stability
o control over ones displacement of body mass
o postural alignment, ROM of joints muscles of the lower body

256 participants aged 70-92 years old

o 1 hour 3x a week for 6 months
o Split up into 2 groups:

Tai Chi group- taught by experienced Tai Chi instructor

Stretching group- taught by qualified exercise instructors
oA follow up was made 6 months after the last intervention

Tai Chi Outcomes

At the end of 6 months post intervention,

significantly fewer falls, lower proportions of fallers,
and fewer injurious falls were observed in the Tai Chi
group compared with the stretching control group.

During the follow-up period, 15 participants in the Tai

Chi group reported a total of 18 falls and 43
participants in the control group reported 49 falls

The Tai Chi participants showed significant

improvements in all measures of functional balance,
physical performance, and reduced fear of falling.

References

Li, F., Harmer, P., Fisher, K., Mcauley, E., Chaumeton, N., Eckstrom,
E., & Wilson, N. (2005). Tai Chi and Fall Reductions in Older Adults:
A Randomized Controlled Trial. The Journals of Gerontology Series
A: Biological Sciences and Medical Sciences, 187-194.
Bryan, S., PhD., Zipp, Genevieve Pinto,P.T., EdD., & Parasher, R.,
EdD. (2012). The effects of yoga on psychosocial variables and
exercise adherence: A randomized, controlled pilot
study.Alternative Therapies in Health and Medicine,18(5), 50-9.