Yogilates - you may have heard this term before and wondered what it means. Is it more like yoga with a touch of Pilates or more like Pilates with a touch of yoga? In fact, Yogilates is a combination of both approaches: It combines the strengthening, dynamic aspects of yoga - such as balance, flexibility and body tension - with the stabilizing, precise exercises of Pilates. The result is a varied workout that not only strengthens the body and mind, but also ensures more mobility, mindfulness and inner peace.
The following blog post covers these topics:
- The Principles of Yogilates
- The Benefits of Yogilates
- Yogilates: Who is it suitable for?
- Your Yogilates Routine for Home
- The most frequently asked questions about Yogilates
The Principles of Yogilates
- Yogilates is based on principles from yoga and Pilates to create a deep and effective workout. A central aspect is breathing . The correct breathing technique plays a crucial role in yoga, as well as in Pilates - in Yogilates it connects the breath with the movement, brings calm to the mind and supplies the body with fresh energy.
- In addition, mindfulness is a fundamental element: each movement is carried out consciously so that you are completely in the moment and feel your body better. This mindfulness ensures that you fully concentrate on each exercise and get the most out of each individual movement.
- Another principle is the flow of movement . In Yogilates, the exercises should flow into one another, creating a harmonious sequence that synchronizes body and mind. This creates an exercise sequence that feels natural and balanced.
- Finally, improving flexibility is also a key focus. The stretching exercises in Yogilates promote mobility and relieve tension, while at the same time stretching the muscles and making them more supple. These principles create a balanced workout that is both physically challenging and brings mental calm.
The Benefits of Yogilates
A particular advantage of Yogilates is that it promotes strength and flexibility at the same time. The exercises work the muscles, strengthen the core in particular and improve flexibility. This makes the body stronger and more flexible.
The psyche also benefits from Yogilates. The combination of mindfulness, conscious breathing and flowing movements calms the nervous system and helps effectively reduce stress. The calm, concentrated practice creates space to switch off and let go - ideal for finding balance after a stressful day.
Another advantage is the positive effect on posture . Yogilates specifically strengthens the core muscles and stability, which contributes to an upright posture and can prevent back pain. This is particularly welcome support for the back at a time when many of us sit for long periods of time.
In addition, Yogilates strengthens body awareness . Since every movement is carried out mindfully and in a controlled manner, you feel your body more intensely and develop a better understanding of your movements. This not only promotes self-awareness, but also, in the long term, control over your own body.
The best thing about Yogilates is its versatility : it is suitable for everyone. Whether you are a beginner or already have a lot of experience, the exercises can be easily adapted and tailored to your individual needs.
Yogilates: Who is it suitable for?
Yogilates is suitable for anyone who wants to bring body and mind into balance and strengthen them holistically. Beginners in particular benefit from this gentle training, as the exercises can be easily adapted to your own fitness level - ideal for getting used to the movement without overexerting yourself. Anyone who suffers from back problems or tension will also find helpful support in Yogilates. By specifically strengthening the core muscles, posture is improved, which can prevent pain in the long term.
Even those looking for balance in their stressful everyday lives will benefit from the calming and balancing exercises that bring peace to the body and mind. Advanced practitioners who want to try something new can use Yogilates to improve their flexibility and body awareness while building strength and stability. Yogilates is therefore suitable for all age groups and fitness levels and offers a balanced mix of tension and relaxation that can be individually adapted.
Yogilates Routine for Home
Here is a simple Yogilates routine to do at home that takes about 30 minutes and will help you train strength, flexibility and balance. The routine consists of ten exercises and can be perfectly performed on a well-cushioned mat.
Find your perfect cushioned mat for Yogilates
| Exercise | duration/repetitions | Description |
|---|---|---|
| warm-up | 5 minutes | Shoulder and hip circles, deep breaths to prepare the body. |
| Downward-Facing Dog | 1 minute, hold for 3 breaths, 2 repetitions | Hands and feet on the floor, push into V-position, stretching back and legs. |
| Plank | Hold for 30 seconds, 3 repetitions | Assume plank position, tighten your core, and keep your body straight. |
| Warrior II | 30 seconds per side, 2 repetitions | One leg forward, the other back, arms outstretched, look forward. |
| Single Leg Stretch | 10 repetitions per side, 2 sets | Lying on your back, pull one knee to your chest, stretch out the other leg and pull your legs up alternately. |
| Tree Pose | 20 seconds per side, 2 repetitions | Stand on one leg, place the other foot on the standing leg, raise your arms above your head. |
| teaser | 8 repetitions, 2 sets | Balance on your buttocks, lift your legs and stretch your arms forward, then roll down and stand up again. |
| cat-cow stretch | 1 minute, 10 repetitions alternating | Alternately round your back (cat) and let it hang (cow), in harmony with your breathing. |
| Pilates Roll-Up | 8 repetitions, 2 sets | Lying on your back, arms above your head, roll up vertebra by vertebra and stretch forward, then slowly roll down. |
| Pigeon Pose | 30 seconds per side, 2 repetitions | From a quadrupedal position, place one knee bent in front of you and stretch the other leg backwards. |
| bridge | 10 repetitions, 2 sets | Lying on your back, place your feet hip-width apart, lift your pelvis, hold briefly, then lower. |
| cool-down | 3 minutes | Lying on your back, pull your knees towards your chest, breathe deeply and relax, then breathe in and out deeply while sitting. |
The most frequently asked questions about Yogilates
How often should I practice Yogilates?
For best results, it is recommended to do Yogilates about two to three times a week. It is important that you listen to your body and give it breaks to recover.
Do I need special equipment for Yogilates
No, for Yogilates you only need a non-slip and well-cushioned mat and clothes that you can move comfortably in. Some exercises can be supplemented with small hand weights or yoga blocks, but they are not a must.
Here you can find a mat that is well suited for your Yogilates session
Can I try Yogilates as a beginner?
Absolutely! Yogilates is suitable for all fitness levels. The exercises are easy to adapt so you can start slowly and gradually increase your level.
How is Yogilates different from regular yoga or Pilates?
Yogilates combines the flexibility and meditative aspect of yoga with the strengthening and stabilizing exercises of Pilates. The result is a workout that both strengthens the body and allows the mind to calm down.
How does Yogilates affect my mental health?
Through the mindfulness that Yogilates promotes, it can help reduce stress and find better emotional balance. The calming movements and controlled breathing have a positive effect on the nervous system and promote inner peace.
