Pilates is a workout and a philosophy. The history surrounding the work of Joseph Pilates is rich and inspiring. The Pilates workout has basic principles which should guide each teacher and student through the work.
The first principle is Whole Body Movement. Though many think of Pilates as an AB or core body workout, it was truly designed to integrate the whole body . To strength and stretch the entire body is the ultimate goal. In his book, Joseph Pilates states that physical fitness is the first requisite of health and happiness. During pilates exercises all muscles are active in some way, either as prime movers, assistors or stabilizers.
The next principle is Breathing. Every movement is facilitated by breath. The general rule is to exhale on flexion, inhale on extension and rotation. Joseph writes extensively on breathing, and the importance of breathing and fresh air for general health.
Muscle balance refers to an even conditioning of all muscles. We know that muscle imbalances create misalignment and can cause injury and disease. Pilates stresses a balanced ,even development of all muscles.
Concentration and Control are principles of conscious control of the body, mastery of movement, a mindful approach to exercise. Our brains and nervous systems control the movements of our muscles. Being mentally engaged during exercise produces far greater results.
The Centering of the body is an interesting concept. When one centers the body they are effectively distributing body weight in order to create efficient or economical movement. To center while standing imagine an imaginary line from the crown of the head through the center of the body to the heels. The weight is even in the feet, legs under the hips, pelvis neutral, (hips/asis in line with the pubic bone in the frontal plane) the ribs stacked over the pelvis , head is right over torso, ears in line with the shoulders in the side view. When we are centered moving from this point happens with ease.
Precision as a principle refers to moving with determined accuracy. To move your body in a specific way , stabilizing all other unnecessary movement. There are no sloppy or lazy movements in Pilates.
Rhythm is the principle of creating flowing natural movement. Each exercise has a rhythm and by mastering the other principles of Muscle balance, concentration , control, centering, precision, breathing and whole body movement you will achieve rhythm.
All principles are intertwined and equally important in your practice of Pilates training. You can always just copy and mimic the classic Pilates exercise repertoire by ignoring these principles, but if you desire the wonderful and amazing results of Pilates training mastering the principles just detailed are a must!
September 14th, 2010 at 10:21 pm
I really love how pilates integrate all the focuses and ties them all together in one workout. Great for the mind and body. Such a true statement. And I never thought about it in these words but you are right every part of the body acts in some way as a prime mover, assistor or stabilizer.