FAQ
What do I need for class?
All you need is your body, a curious mind, and enthusiasm. Comfortable sweatpants, leggings, or shorts, paired with a well-fitted t-shirt, will enhance your experience. Rest assured, Sana Vita Studio will provide all necessary equipment and mats.
Do I wear socks or shoes?
Please remove your shoes upon entering the studio. All equipment is cleaned after each and every use.
What should I eat before class?
Fuel your Pilates workout with a light and energizing pre-class snack. For morning sessions, consider options like a refreshing smoothie, fruit, or a bagel. If your class falls during lunchtime, eat a portion of your meal before and save the rest for after to strike the right balance. For post-work sessions, a quick snack like fruit or nuts can keep you going strong. Avoid heavy meals that may cause discomfort during class.
Is pilates safe during pregnancy?
Yes – when taken in our prenatal classes. Regular mat class is only advised up to 20 weeks because much of the class is performed in a supine position (lying face up) and this can be uncomfortable with the weight of the baby pressing against the diaphragm. Our Prenatal Reformer classes can be modified to allow for a slanted/lifted posture – elevating the head and torso and making Pilates safe throughout pregnancy. Pregnant women produce a hormone called Relaxin that helps the body become looser for childbirth- because of this it is important to limit range of motion some so as not to overstretch muscles. And of course – before beginning Pilates while pregnant it is key to consult your Doctor.
When can i expect results from pilates?
Results will vary depending on your commitment to Pilates. Generally, clients begin to feel these benefits within one session and start to see them in ten to fifteen sessions.
That really depends on what your goals are and what else you are doing. If you are only doing Pilates as your workout and your goals are to get in shape, maintain shape or build strength/tone – you could do 4 or 5 classes a week and see great results. With any exercise – it’s important to take a day off and rest from time to time.
Pilates himself said, in reference to practicing Pilates, “you’ll feel better in 10 sessions, look better in 20 sessions, and have a completely new body in 30 sessions”. To put this statement into perspective, any movement program that is practiced regularly (at least 2 times per week) will offer benefits after 30 sessions.
I'm not flexible - Can I do yoga?
Absolutely! Through steady, intelligent practice, stiffer students will gain flexibility just as flexible students will gain more strength. Many people think that they need to be flexible to begin yoga, but that’s a little bit like thinking that you need to play tennis in order to take tennis lessons. Come as you are and you will find that yoga practice will help you become more flexible.
The Yoga Universal Principles of Alignment will help you to access your flexibility from the inside out in a safe and powerful way. Yoga is always taught
as balanced action regarding strength and flexibility. They must be developed simultaneously for safety and full expansion. This new found agility will be balanced by strength, coordination, and enhanced cardiovascular health, as well as a sense of physical confidence and overall well-being.
How do I know if pilates will benefit me?
Although you should always consult your physician before starting any fitness routine, a Pilates workout is gentle (but still challenging) and controlled with no sudden jarring actions. It is very important that you work with one of our qualified instructors to ensure that you are doing the movements correctly. Our experienced instructors will modify the exercises to accommodate your limitations, challenge you within your range and monitor your improvements. If you commit yourself to a consistent workout schedule you will certainly get results.
After conducting research on 40 patients who use Pilates as a form of rehabilitation following joint replacement surgery, Dr. Brett Levine, orthopedic surgeon at Midwest Orthopaedics at Rush, has co-authored the book, Pilates for Hip and Knee Syndromes and Arthroplasties. Seventy percent of the patients were extremely satisfied with their outcome after using Pilates. Dr. Levine believes Pilates is an excellent form of exercise post-surgically and pre-surgically because it is low-impact and strengthens the core, improves range of motion of joints and studies show it quickens recuperation time after injury.
How is pilates different from other forms of exercises?
Pilates is different from most exercises because it’s non-impact and safe, and it really works on using the body as a whole (uniformly developed). You may lie on your back, on your side or kneel on the floor. When you move the body, you’re trying to move it from the “powerhouse”, using your abdominal wall to protect your back. You’re also working the body very evenly and symmetrically, making sure one side is not working harder than the other.
Pilates is an endless journey. It can be a wonderful journey but it never ends. In Pilates, we routinely practice our series of exercises, plus additional exercises we add to address specific needs. Often we finish our workout with invigorating exercises that challenge and inspire us on our journey. These are the mainstays of our Pilates practice.
Pilates is also compatible with all other forms of exercise. Pro athletes love it because it’s a great way to keep their muscle tone without stressing their joints to the point of risk for injury and to increase their flexibility. Dancers love it because they get strong without losing their long, lean lines. Tennis and golf players benefit from the spine flexion and torque, and learning to use their arms from their center, resulting in less shoulder injuries/stress.
Is yoga safe for people with chronic or recent injuries?
Yoga is safe for people with chronic pain and/or injuries. But it must be taught according to principles of proper alignment. Instructors must have experience and a good understanding of these principles and their application.
In some cases, a private lesson may be the way to begin. Yoga is known for it’s therapeutic nature and all students are trained with the notion that yoga postures should never create pain, which is differentiated from the sensation of stretching muscles. We regard pain as a signal that an action is being performed in such a way that we are out of alignment. The alignment principles of Yoga have helped thousands of people strengthen and open their bodies intelligently, without injury, and have helped thousands more heal injuries through therapeutic application of yoga poses.
Many claim that pilates reshapes the body. How does it do this?
Pilates has completely transformed the bodies of most of our clients. It comes from using the “powerhouse” and really focusing on and strengthening the abdominal wall, teaching it to lay flat with strength. If the stomach is sticking out, you’re going to train it to stick out. In Pilates you’re always thinking of this inward pull as if the navel is going in towards the spine and then lifting up slightly, pulling your abdominal wall very flat. In addition, there are long, fluid, larger motions that lengthen and stretch the muscles.
If you’re consistent with it and make a commitment to yourself, you will see a change in your body.
Can pilates improve your golf swing?
A golfer’s healthy posture begins with full-body strength, flexibility and the maintenance of muscle balance. You need strength in the upper- and lower-body musculature and the postural and rotational muscles. You also need to be mindful of muscular symmetry (balanced musculature). Asymmetry is pervasive among golfers; the shoulder, biceps, forearm and upper back tend to develop more on a golfer’s dominant side. The stronger muscles are tighter, while the weaker muscles are more flexible. Many golfers desire a better bilateral balance in their musculature, as do most one-sided athletes (for example, baseball pitchers and tennis players).
Think of the Golf swing as an efficient machine. Each part of it depends upon the other parts; if one part is functioning incorrectly the other part will be affected. But working together they deliver the same effective results time after time. The spine is the axis of rotation. If it is held in good dynamic alignment by well-balanced muscles, the rotation is optimal. If the postural alignment is poor, the rotational energy is expended in all directions, which results in dissipation of energy through a constantly changing axis of rotation. When the axis of rotation changes during a golf swing, the arc of the club head is compromised and your lose control of your stabilizers. Then the big muscles start to fire out of sequence and the kinetic chain begins to break.
At Sana Vita Studio, we evaluate the golfer’s posture and functional movement patterns to determine where the muscle imbalances exist. The instructor then customizes a golf specific Pilates workout session to restore length, strength, and endurance to the postural musculature. If you are new to the game: Your Pilates practice will teach you how to play golf with a new found sense of ease, grace, fun and deep satisfaction. And for the experienced golfer: We promise all that, plus you’ll knock several strokes off your game, drive the ball further and improve your overall strength and flexibility. No kidding!
What are the six principles of pilates?
Concentration. This is the most important principle in Pilates. You must be very mentally present as you do the exercises, aware of every aspect of your body’s movement, alignment and muscle contractions.
Control. Every movement is done with control, so you aren’t just throwing your body around. Centering. All exercises are done evenly using your entire body. Think of a plumb line down the middle of the body working both sides evenly. Fluidity. A smooth transition from one exercise to the next is important because once you’ve learned the routine; it should look something like a dance, where every movement flows into the next. Precision. You try to make each movement as precise as possible; alignment, placement of your limbs, position of each part of your body is paramount and a central aspect of how and why Joseph Pilates designed this system of exercise. Breath. How you breathe is very important in Pilates exercises. You don’t want to hold your breath at all. Deep, steady breaths will help you maintain concentration and precision, too.
Is there parking?
Street parking is available and there are 2 spaces (loading zone) in front of the studio.
How can I get the most out of my pilates workout?
Be consistent, especially in the beginning. Don’t just try it once. Give it a few shots and do it in succession. Also, listen to your body and really concentrate — it makes for a better workout. To get the most out of Pilates, you have to be very present. Your body and mind will thank you.
How does pilates differ from yoga?
There’s definitely a mind-body connection and a very similar fluidity in both. However, Pilates offers a line of equipment that doesn’t exist in yoga, so it provides a different angle: You’re doing exercises with the assistance and resistance of springs and pulleys. The springs may assist you or they may make an exercise more difficult, depending on the exercise.
What is Yamuna Body Rolling (YBR)?
It’s Health, Fitness & Massage rolled into one!
Yamuna Body Rolling™ is a revolutionary approach to health and fitness using balls designed exclusively for this practice. It consists of a series of routines using 6 to 10-inch balls. Unlike other ball exercises, YBR goes far beyond random movement and stretch. It allows you to work specific muscles in detail, to create suppleness in tight areas and optimize range of motion.
Yamuna Body Rolling™ reeducates muscles and stimulates bone, creating positive, permanent changes in the body.
Can Pilates Benefit me as a runner?
Pilates is a functional exercise and conditions the whole body through natural and flowing movements. This helps develop a runners coordination.
Pilates is a body and mind workout that assists in improving proprioception – knowing where your body and extremities are in space. This is important for runners to keep their balance since the movement in running is done on alternating single leg (imagine balancing on one leg, then alternating between legs at a fast pace). This also helps runners to maintain proper footing especially on uneven surface which would help prevents slips and sprains.
The Breathing Principle of Pilates engages the right muscles and would help runners breathe efficiently and maintain correct running posture.
Overall stamina will improve as muscular endurance in the abdominals, pelvis, hip, and back increase. This is important especially for long distance runs.
Pilates combines strengthening the agonist (contracting) muscle while actively stretching the antagonist (opposite) muscle, which will increase range of motion on joints and improve a runner’s flexibility.
Is pilates safe for people with shoulder issues, back issues, knee issues, etc?
A resounding yes! Pilates was originally developed to rehabilitate injured dancers. All movements are performed in as safe range of motion and a neutral spine. Many physical therapist either use Pilates in their practice or refer patients to Pilates for rehab. If you have a specific issue – don’t hesitate to call ahead or email to discuss your situation.
What makes Sana Vita Studio unique is our ability to develop an Optimal & Efficient Strategy before strengthening. The best athletes are not the strongest but are the ones who have the most optimal and efficient movement patterns. We will help you create your most optimal and efficient posture, breathing, and core stabilization strategy. This will improve your overall posture and movement patterns.
How do I Use public transporatation to get to the studio?
Bus 65 From the Loop:
Get on the 65 Grand Bus West towards Harlem.
Get off at Grand and Noble bus stop We are located on the south side of the street at 1357 W Grand Ave (Between Ogden and Noble) Estimated commute time: 20 min (walking included)
Taking the Blue Line from the Loop:
Get on at Clark and Lake Blue Line Station.
Get on Blue Line headed towards O’Hare Get off at either:
A. Grand Blue Line Stop (if you get off on Grand you will need to take a bus) When on Grand Ave. take the 65 Grand Bus west towards “Harlem” as it will say on the bus front. Get off at Grand and Noble bus stop. We are located on the south side of the street at 1357 W Grand Ave (Between Ogden and Noble)
B. Chicago Blue Line Stop (if you get off on Chicago you will be walking a 1/2 mile) when you go upstairs from the Blue Line you will be on Chicago/Ogden/Milwaukee intersection. Take Ogden South West until you get to Grand Ave. Take a Right on Grand Ave. walking west. We are located on the south side of the street at 1357 W Grand Ave (Between Ogden and Noble)
How does yamuna body rolling work?
Yamuna Body Rolling works the way a hands-on practitioner works-only using a ball. The ball replaces hands as it moves on muscles to stretch them, dislodge tension and discomfort, increase blood flow, and promote healing.
Lying over the ball, you literally roll your body out almost like dough, stretching and elongating your muscles. The YBR routines follow specific sequences that match the body’s own logic and order. Starting where each muscle begins, at its origin, you roll toward where it attaches to the point called its insertion.
The Yamuna Body Rolling practice has earned respect from chiropractors, physical therapists, Yoga instructors, Pilates and Gyrotonic instructors, massage therapists, body workers, fitness instructors and dance teachers.
“The beauty of Yamuna Body Rolling is that it takes you from the origin of the muscle at the tendon, elongating the muscle while stimulating the bone and soft tissue. Working with the body’s own gravity, the exercises ease movement in the muscles to the point of relaxation, offering one of the finest weight-bearing exercises, with the benefits of a deep self-massage.”
–Ms. Fitness Magazine
“The idea behind Body Rolling is that tension starts where the muscle originates-in the dense fibrous tendons that anchor them to bone. It’s this precise attention to stretching muscles from tendon to tendon that makes the exercise unique…After 15 minutes of doing the exercises on both legs, I can bend over and place my palms flat against the floor, a move I can usually only execute at the end of a two-hour yoga class.”
–Catherine Guthrie
Health Magazine
Pilates Equipment
The machines give you full body resistance training, much like a weightlifting routine, but it won’t bulk you up. The equipment adds another dimension to Pilates work, and is tons of fun! It also allows you to get into positions that you may not have been able to achieve on your own.
The reformer is a rectangular frame with four legs. The cushioned mat (carriage) slides back and forth on wheels with the resistance of springs and pulleys.
The Cadillac is a trapeze-like table that’s 26 inches off the floor and has a canopy from which a trapeze, springs and pulleys hang. Because it’s elevated, it’s perfect for older people that have trouble getting down on the floor.
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