The Pilates method is a series of exercises on various apparatus using almost every range of movement possible, but all of these exercises are united by a common philosophy of movement. Though Joseph Pilates did not use a codified set of principles, his students developed six basic principles that were finally recorded in the first published book about Pilates, Philip Friedman and Gail Eisen's The Pilates Method of Physical and Mental Conditioning in 1980.
These principles are Centering, Concentration, Control, Precision, Breath, and Flow.
Centering
The first principle reflects the Pilates concept of the Powerhouse. Pilates considers the centre of the body to be the abdomen, back, and buttocks, and considers all movement to originate from that centre. To "centre" during any exercise is to become aware of the alignment of the body and to use the Powerhouse as the initiator of the movement – drawing the abdomen in and up before moving the limbs.
Concentration
Since Pilates is mind-body exercise, it cannot be performed half-heartedly. The second Pilates principle calls for full attention to and awareness of the entire body. It is this principle that can make a basic exercise challenging –and effective – for even an advanced student.
Control
Control is vital for safety as well as effectively transforming the body. Most Pilates exercises do not use momentum; those that do, like rolling and jumping exercises, are still performed with complete control. While students are building strength it is often necessary to limit the range of motion and speed of each exercise, so this principle can build humility and sober judgment as well as physical control!
Precision
In its ideal form, Pilates is practiced with precise attention to detail. Movements should be purposeful, clean, and integrated; parts of the body that are still should be absolutely still, while parts that are moving move with clarity.
Breath
Like many forms of mind-body exercise, Pilates has a breathing focus. Some exercises have specific breath patterns, while others require steady breathing – but all should use the breath to keep the mind and body focused and energised. Traditionally, Pilates practitioners breathe in and out through the nose.
Flow
No matter whether he or she is performing a set sequence of exercises on the mat or Reformer, or an individual selection of exercises on the supplementary equipment, the Pilates practitioner aims to flow both within and between exercises. Seamless transitions, smooth movements, and a never-ending sense of reaching for length and scooping for depth all help to create a true Pilates flow.
Applying the Pilates Principles to Daily Activities
These six principles transform the individual exercises into the full-orbed Pilates system. They also make it possible to take the benefits of Pilates out of the studio, off the mat, and into the activities of everyday life.
