Principles of Pilates I

Mind over matter

The central element of Pilates is to create a fusion of mind and body, so that without thinking about it you will move with economy, grace, and balance; using your body to the greatest advantage, making the most of its strengths, counteracting its weaknesses, and correcting its imbalances. The goal is this: to produce an attention-free union of mind and body, the method requires that you constantly pay attention to your body while you are doing the movements. Paying attention is so vital that it is more important than any other single aspect of the movements or the method.

Breathing

Joseph Pilates believed in circulating the blood so that it could awaken all the cells in the body and carry away the wastes related to fatigue. For the blood to do its work properly, it has to be charged with oxygen and purged of waste gases through proper breathing. Full and thorough inhalation and exhalation are part of every Pilates exercise. Pilates saw forced exhalation as the key to full inhalation. “Squeeze out the lungs as you would wring a wet towel dry,” he is reputed to have said. Breathing, too, should be done with concentration, control, and precision. It should be properly coordinated with movement. Each exercise is accompanied by breathing instructions. Joseph Pilates stated, “Even if you follow no other instructions, learn to breathe correctly”.

Centering

Pilates called the very large group of muscles in our center – encompassing our abdomen, lower back, hips, and buttocks – the “powerhouse.” All energy for Pilates exercises begins from the powerhouse and flows outward to the extremities. Physical energy is exerted from the center to coordinate one's movements. Pilates felt that it was important to build a strong powerhouse in order to rely on it in daily living.

Concentration

Pilates demands intense focus. For instance, the inner thighs and pelvic floor may be accessed when doing a standing exercise that tones the triceps. The beginner learns to pay careful attention to their body, building on very small, delicate fundamental movements and controlled breathing. In 2006, at the Parkinson Center of the Oregon Health and Science University in Portland, Oregon, the concentration factor of the Pilates method was being studied in providing relief from the degenerative symptoms of Parkinson's disease.

Control

Joseph Pilates built his method on the idea of muscle control. That meant no sloppy, uncontrolled movements. Every Pilates exercise must be performed with the utmost control, including all body parts, to avoid injury and produce positive results. It's not about intensity or multiple repetitions of a movement, it's more about proper form for safe, effective results.