Eight Principles of Pilates
Alignment
Breathing
Centring
Concentration
Control
Co-ordination
Flow
Relaxation
- Alignment refers to correct posture, i.e. the correct positioning of the skeletal structure – aided by the muscular mass – during exercise
- During Pilates we are encouraged to constantly think about positioning, starting off from the correct setting of the spine, pelvis, ribcage and neck and shoulders (and other joints as appropriate e.g. knees/ankles, shoulders/elbows) and making the necessary adjustments during exercise to maintain this alignment
- Alignment helps minimise wear and tear, through the correct usage of muscles, ligaments and tendons
- An awareness of correct alignment helps understand and achieve balance
Breathing
- Oxygen is the fuel for exercise, therefore correct breathing is crucial to performing any kind of exercise
- Breathing during Pilates is purposefully used, with thought as to how it will affect movement
- Pilates breathing is called posterior lateral breathing, or thoracic breathing, and it is performed by breathing into the upper side of the ribcage and back, while keeping a degree of abdominal contraction
- In general, during Pilates, we breath in to prepare and out to perform a movement or to strain, being mindful not to hold our breath
- Breathing also aids relaxation during exercise
Centring
- Joseph Pilates referred to the abdominal muscles, pelvic floor muscles and buttocks as the ‘power house’, also known as the ‘core’
- All movement in Pilates stems from a strong, stable core or centre, which permits a higher degree of control over the movement of the limbs
- Pilates encourages the even distribution of weight and balance, not favouring one group of muscles over another
- Imbalance – i.e. not centring – may lead to injury, in particular in the neck, back or knee joints
Concentration
- Pilates demands an intense focus , connecting mind and body
- Focused attention during each move helps improve technique, increasing precision and flow and helping prevent injury
- Concentration during Pilates helps develop sensory feedback, increasing kinaesthetic awareness
- Pilates participants are encouraged to carefully observe their bodies and constantly adjust or improve posture, technique, etc.
Control
- In Pilates, less movements performed with more control are better than a lot of half-hearted repetitions
- Movements are performed with control to avoid injury and get the most out of the exercise
- Improved control is achieved through progressively challenging stability
- Control teaches us to respect our bodies, working safely to achieve results
Co-ordination
- Coordination is often neglected in people’s daily movement patterns
- During Pilates we need to perform coordinated movements, but also coordinating breathing with action, focus and concentration
- Improved coordination helps the mind/body connection
- Coordination involves mental as well as physical training, stimulating two-way communication
- Coordination is improved by increasing difficulty step by step
Flow
- During Pilates we are encouraged to connect one movement to the next, and one exercise to the next also (allowing for resting points)
- Movements should be continuous, lengthening away from a strong core
- Each move is part of a continuous thought process, with each action flowing from the previous one
- During Pilates we do not perform many static (holding) movements
Relaxation
- During each move we are encouraged to relax and release unnecessary tensions, freeing the muscles that are not needed for a particular move, thus Pilates teaches the body to isolate and distinguish between muscles that need to be activated or released
- Tension and stress can affect health
- Tension during exercise can affect breathing, preventing spontaneous action. Relaxation helps with focus and breathing