CENTERING

The Pilates principle of Centering refers not only to the center (or “core”) of the body, but also to our ability to keep our minds centered within the body, in a state of calm awareness.

• At the center we find the breath ebbing and flowing…
• With the breath as ‘inspiration’ for all movement, the seed of a movement is planted in the center & unfolds outwardly, supported by a strong and flexible center.
• Drawing energy to the center, we nourish and protect our vital organs.
• With a deeply engaged center we find balance and allow the limbs to exert strength.

CONCENTRATION

We benefit the most when we exercise with total focus and Concentration on the sensations of the movement. This ensures proper form and optimal muscle development, which helps us avoid injury.

Many new students will say that “there’s so much to think about!” in Pilates. For this reason it’s useful to prioritize: for example, you might focus first on the breath, or you might direct focus to a specific part of the body.

So many exercise injuries occur when we have an external focus: How many times can we pick up the barbell?  How can we make the shape the yoga teacher is making?

But when we have an internal focus on the feeling of the movement, we’ll notice right away if something isn’t quite right, and we can course correct before anything goes awry!

CONTROL

Joseph Pilates didn’t call his system of exercise Pilates, he called it Contrology, which means he considered this principle to be fundamental!

Moving unconsciously, we’ll tend to use speed & momentum to make a movement easier, and to mask or skip over any weak links. This lets weak muscles stay weak, and already-strong ones get stronger.

Moving with Control – at any pace – forces us to recruit muscles in a more balanced way, which means we:

• Gain more strength from each movement
• Develop better posture and joint mechanics
• Become less prone to overuse injury

See?  Being a controlling person has its benefits!  😉

PRECISION

Concentration
+
Control
=
PRECISION

Pilates believed that a few repetitions of an exercise,
performed with precision,
are way more valuable than lots of mindless repetition.

BREATH

Breathing is the first and most fundamental movement of the body. If we are not breathing, if the breath is held, the ability to move the rest of the body is greatly inhibited.

Furthermore, if the brain is not receiving enough oxygen, the system will naturally experience a high level of stress, and there will be much more overall tension in the body. So the first, most important thing is that the breath is moving, even if not perfectly coordinated with the movement.

Breathing necessarily draws the attention to the physical body, and so it heightens all of the other principles. And a strong breath pattern is key to core activation. So it is worthwhile to take time at the beginning of class, even if only a moment, to focus fully on the breath and make it as full and robust as possible.

At an Intermediate level, it is advantageous to always match breath with movement, and to use the breath to enliven both the depth of muscular activation and the expansiveness of range of motion.

The breath is our bridge between conscious and unconscious processes and therefore a tool for expanding conscious awareness. Because the muscles involved in breathing overlap with the muscles of the core, conscious breathing is the foundation of core stabilization. We use 50% lung capacity, deep breathing helps access core, holding breath can exacerbate bad posture and tension, oxygenated blood and muscles energize body and release toxins.

FLOW

Doing a movement with ease and grace will result from following all of the principles above, and there is no sport or activity that does not benefit from a greater capacity for fluidity of movement.

Flow is also a meta-principle, as it is about moving from one exercise to another fluidly, with as much Concentration, Control and Precision as one has during the exercises themselves. This turns the entire workout into one fluid dance, and therefore a more dynamic and demanding experience, both physically and mentally – there are no breaks.

Rhythm/Flow – following the rhythm of the breath helps one move at a natural & comfortable pace, and informs the most efficient muscular pathways as it allows appropriate effort and timing. Fluidity, grace ease; connectedness; integrated nervous system, muscles and joints; brings flexibility to your joints.

ALIGNMENT

The Pilates method always emphasizes good posture and aligning all the joints for their optimal function.  This makes our movements more efficient, and creates less wear and tear on the joints, which is excellent for their longevity!  Proper alignment also allows us to employ our best breathing mechanics.  

INTEGRATION 

All of the above principles come together to create coordinated, whole-bodymind movement.  And as we practice, we integrate these principles into the larger context of our lives.