The Pilates method is built upon 6 core principles which when applied create the foundation of the Pilates discipline. Once understood and practiced throughout your regular Pilates practice, you can quickly observe them flowing over into every day life becoming part of your lifestyle.
All Pilates exercises radiate from the center. This is a core-strengthening and conditioning program. It also serves to connect the body and give a focal point from which each movement comes forth. By ensuring this center is strong you can also provide good protection for the spine and pass on power to each movement. This is your Pilates ‘powerhouse’.
Joseph Pilates described his program as ‘Contrology’. This central theory is what umbrellas the other Pilates principles. The premise is that controlling your muscles and movements allows for you to better exercise and move in a way to benefit the body. This is basically the opposite of a chaotic approach where you exert lots of energy but don’t control the movements, thus weakening or losing any real benefits. Contrology is not just about the physical body either. It’s also about the mind and how to become body aware and let the mind take the lead.
You might enjoy mindless exercising while you watch a screen or listen to some music at the same time. Pilates however demands your attention. It is not enough to simply go through the motions. Because Pilates is all about how you do exercises it is vital that you keep your mind on each movement to ensure you are performing the proper form. Mindfulness can help relax the body as thoughts and judgements flow away. Joseph Pilates saw his techniques as “coordinating mind, body and spirit.”
Movement precision builds on concentration. Precision is achieved by clearly moving, directing and placing the body and its parts. Realise that every movement has a purpose and every cue or instruction is important to the success of the movement.
Pilates, like yoga, calls for complete, thorough and purposeful inhalation and exhalation. But in Pilates, unlike in yoga, inhalation is through the nose and exhalation through the mouth. Conscious breathing and specific breathing patterns assist movement by focusing the attention and direction of the body and by delivering oxygen to the muscles being used. Full breathing also assists in removing non beneficial chemicals that may be stored in the muscles (Pilates 1945) .
Pilates may have an emphasis on form but the movements are not robotic and there is a flow created which helps to build a workout that challenges the body. The breath sets the rhythm and this is used, alongside the sequence of movements, to flow seamlessly from one position to the next. The connection you feel during sessions and the momentum each movement creates gives Pilates a sense of flowing energy.
So next time you're in class, see if you can being to mind these 6 important principles and enhance your Pilates training!