Pilates 101
Originally created by Joseph H. Pilates in the early 1900s for rehabilitative purposes, the Pilates method of training targets the deep muscles of the body, particularly the abdomen and spine (i.e "the core").
The Principles of Pilates
Concentration
‘It is the mind itself which builds the body.’ (Friedrich von Schiller)
Movement begins in our mind, usually by an unconscious process of imagining the movement we want to make. In Pilates, you will learn to re-condition that process, using visualizations that help you move in ways that are more beneficial to your body.
Flowing movements
Every movement in Pilates should be unhurried, controlled by (relaxed) concentration, and without excess tension or any jerkiness. Smoothly flowing, allowing the body to relax into movement, releasing trapped emotions along the way, and rediscovering the feeling of a fuller range of the body’s kinesthetic possibilities.
Centering
Joseph Pilates called the abdominal muscles a ‘girdle of strength’. They criss-cross the torso in layers and form natural protection for the spine and internal organs. ‘Centering’ involves focusing attention in the lower abdominals (the navel and below) and drawing them upwards and inwards, towards the spine. This is the starting point for most Pilates exercise; awakening the core postural muscles before any outer movement.
Breathing
Pilates involves breathing fully into an expanding chest and laterally expanding ribcage. This is ‘thoracic’ breathing, rather than ‘abdominal’ breathing; in Pilates the core abdominal muscles are often contracted holding the body’s central stability and strength. The rhythm of the breathing flows naturally as you prepare to move on the in-breath and make the movement on the out-breath.
Precision
By learning to relax more deeply you avoid undue tension; when muscles are overly tense or straining you risk injury. In Pilates the secret is to use just the right amount of effort, not too much or too little, in a relaxed, focused and attentive way, adjusting to the needs of the moment. It's not about intensity or multiple "reps," it's more about proper form for safe, effective results.
Integration
In Pilates exercises several different muscle groups are engaged simultaneously to control and support movement. requiring the body to work multiple muscle groups in integration, as the body is intended to move, resulting in more balanced muscle tone
In the Pilates method of training, all of the above principles come together, making for a holistic mind-body workout.
