ABOUT TANGOLATES

THE TAMARA DI TELLA METHOD
(Tangolates & Tango Pilates)
BASIC PRINCIPLES

Centering

All movement should emanate from your center and involve the deep, core muscles we associate with a tall posture and stable equilibrium.

If we breathe properly, we can connect to our center, or powerhouse. It is important that we learn to move our body from our center.

Of course, every movement involves our legs, but we should try to involve more than just the legs, we should focus on the core. Think about the Footwork, the Frog, the Stomach Mas-
sage,  and even the Elephant. All these exercises involve pressing the carriage out with the power of the center, not merely the legs.  It is the abdominals that are moving the carriage back and forth. The legs are merely points of reference in space that assure we do not lose our balance.

We should try and fix our attention on our core muscles, rather than on our legs or arms that are peripheral parts of the body.

Posture

Posture is not usually considered a basic principle in traditional Pilates. It should be. Posture is very important in just about any movement of the human body. When we talk about posture we are talking about the spine, the head aligned with the spine; the hips, the legs and the feet. Even the toes are involved in a proper posture.

Proper posture does not mean straight posture. It means a harmonious standing. What we are looking for is a tall and elegant posture, not necessarily a straight one. To give an example: a straight posture is one in which we resemble a wall. This is not correct or even desirable. If you wish to test this, all you have to do is stand against a wall and press your whole body against it. From your heels to the back of your head, going through the back of your legs, the gluts, the waist, the middle of your back, your shoulders, all should touch the wall. In addition, your arms should be bent in a 90 degrees angle, with the elbows press against the wall, and the back, of your hands, up above your head, also pressed against the wall.

Now this is a perfectly straight posture and one which is neither healthy not advisable.

Coordination

Coordination is at the foundation of the Method. It brings together all the principles into one simple whole. For example, concentration brings control. Control brings makes possible the centering, that is, working from the core. You cannot work from your center without proper breathing, and you cannot do any of the above without coordination.  Not only coordination of limbs with the center and breathing, but also the coordination in the movements themselves.

To coordinate is to think the movement, to make or to transform a spontaneous movement of the body, in a well thought out system of exercises. Also, coordination is most important in partner exercises because not only you have to coordinate your own limbs but also you have to coordinate your movements to those of your partner.

Coordination is a rational decision that demands concentration and will. You cannot  get distracted if you want to coordinate your moves, neither can you leave these moves to a spontaneous activity of your body. To coordinate you must do what you know, and must know what you do.

The Tamara Di Tella Pilates Method puts a strong emphasis on precise, coordinated movements that require concentration.

Control

As you work from your center, control is your key word. Do take into account at all times. The great advantage of the Reformer is that it allows you to perform the movements in an anatomically proper manner, under the full support of the apparatus. This assures you that you won’t get hurt.

Gradually, you gain confidence and advance in your exercises to those in which you depend less and less on the Reformer. The elements of machine support, are no longer there so that you must rely more and more on the strength of your own “core” and capacity to align and concentrate.

In the beginning, you start with the Footwork. Your feet are the secure on footbar. The footbar is there to guarantee you that will not lose your alignment during the exercise.

You do exercise control, of course, because it is your center that pushes the carriage away and brings it back. But, this is about all the control you will do. The Reformer does the rest. Now, take the Leg Circles or the Frog. You no longer have the stability that comes from the footbar. All you have now, and what you are working with are the straps, and they are unstable and mobile and do not support you.
You do not know exactly where your legs and feet are. You are more on your own.

As you advance from basic to more advanced exercises, you will gain control.  The beginner exercises were mostly on your back, but, as you proceed to a kneeling position or even a standing position, the Reformer lets go of your hand and you must support yourself.  This creates a special challenge that many of you really appreciate and look forward to. But do not rush into the challenge of letting go of the Reformer. Take your time to gain confidence.

In every new exercise or movement, you want to  focus on stability and alignment , two very important principles in the Tamara Di Tella Pilates Method.

Concentration
 
If what you want is to control your body, what you need is you need is concentration. Distracted minds produce slack and careless movements. Focus and you will have 70 percent of the task you are following the cues correctly. Do no try to do more; do not do less. Just concentrate to do what is required.

Finally, once you gain confidence you will start moving correctly following the cues of your instructor, you will begin to practice the movement with confidence, and start to add the additional cues that follow the technique of each exercise.

Concentration in the exercise is not as easy as it seems. If you let the mind wonder, you may not affect the technique, but if you forget to breathe sooner or later the consequences will show.

Concentration in each and every detail makes the workout a true mind-body workout.

Flow

Flowing movement is what it’s all about. It is where gymnastics gets transformed into art, just the same way a long neck is what transformed an ugly duckling into a beautiful and elegant swan.  Do concentrate on the transition from one exercise to the next trying not to waste any time in the process. If the routine requires the carriage to move, do not let it stop, keep it moving! Do not hesitate and avoid jerking!!

Having said this, let me remind you that flowing movement is more than just elegant. It is about strength: the exercises that are performed withourt interruptions are more efficient and give noticeable results, in a shorter time.

Flowing movement requires more expertise and this results in a better technique.

Breathing

As with life itself, Tamara Di Tella pilates begins and ends with Breath. Some of us get too anxious while performing the routines and, for some reason, stop breathing.  To hold your breath while practicing is the worst idea ever.

To coordinate breath with movement, you can do it in various ways. One way, for example, is to inhale on the lengthening part of the movement. Then you can exhale on your way back. Take the Footwork, for example. You can inhale as you take the carriage out (backwards), and then you can exhale to return. If you find it difficult to inhale while you are exerting the strength or lengthening you may  reverse the breath. And exhale as you push the carriage backwards, to inhale as you return. The important thing is not when you inhale or when you exhale, but that you do not stop breathing.  Breath is energizing and absolutely indispensable.  Do not worry when and how you do it, do it when you feel comfortable. But do it.

Breathing with your diaphragm is not the best idea either.
You want to employ thoracic, rather than diaphragmatic, breathing. So try not to let your belly pooch out. Rather, draw the abdominal muscles in and up, while you expand the rib cage.  Now that is our proper breathing.  As you exhale, continue to draw the abs in and up. Actually you should draw the abs in and up at all times.

By breathing in this manner, you manage to tighten the deepest abdominal muscles, thus toning your “girdle”. Remember the girdle is what supports and protects the lower back. Also, your ribs connect to your spine and each single vertebrae.  As you expand your rib cage, you also lengthen your spine. This is one reason why it is preferable to inhale on the lengthening portion of the movement.

Also take into account the “scoop”. Scooping the abdominals is important. Many instructors say “scoop the abs,” or “navel to the spine!” but you need to breathe to be able to follow this instruction. If you don’t breathe properly, you just won’t be able to follow this simple task. If you do not breath thoracically, you cannot scoop the abs and continue to breathe.