Mr. Pilates called his method Contrology. You can read all about it in his book, Return To Life. These principles, or concepts, that I’m about to impart to you, did not come from Mr. Pilates directly. They’ve been distilled from his work by instructors that have been carrying on his method. We in the biz refer to these ‘legacy keepers’ as the elders. They are revered and respected, much like I am, if only in my head.
The Distilled Principles
Breath
This was Mr. Pilates’ A-number-one must have. Think about what would happen if we didn’t breath. He believed that the more one can pump the air in and out, the healthier the body. Coordinating the breath with the Pilates exercises is always emphasized. One of the many benefits from Pilates is greater lung capacity.
Control
When performing any and all of the exercises, every muscle is being controlled. Even if a muscle is not visibly working, it’s still being controlled by the muscle’s owner. That would be you.
Centering
Focus and energy are brought to the center of the body, where the Pilates exercises are initiated. The center of the body being the square (or rectangle) from armpit, down the side body, across the low belly, up the other side body to the other armpit and across to armpit number one. I’m sure there’s a more technical way of illustrating this but I’m not known for my technical acumen.
Concentration
Pilates is a mind-body system that requires the practitioner’s full and undivided attention. Concentration ensures that each exercise is performed with the most efficiency. I don’t recommend watching Jerseylicious while doing Pilates. You won’t be able to look away. From Jerseylicious, that is.
Precision
Each Pilates exercise requires specific placement of the body, and if using Pilates equipment, specific placement of the body in relation to the equipment. Proper body alignment is always a priority.
Flow
Ideally, a constant flow is applied to the exercises, moving gracefully and easily from one exercise to the next. If one is not flowing with concentration and control, the Pilates Reformer, for example, will make noise, as evidenced by the springs banging around. Some instructors, like yours truly, like to call this ‘crashing’ and I will shame and humiliate any client that ‘crashes’ their Reformer. Sometimes tough love is the only way.
When these principles are integrated and practiced as a whole, the results are kick-ass. And you’re sure to get a kick-ass ass in no time.
Some Pilates training centers and instructors may include the principles listed below in their teachings as well:
Stabilization
Flexibility
Mobilization
Opposition
Range of Motion
Body Awareness
In my opinion they are all valuable, and a practitioner would benefit from learning all of them. They might also deepen their Pilates practice. And really, who doesn’t want to go deep?
Read the rest of the articles in this series!
Why Pilates? Part 2: What Is The Core?
Why Pilates? Part 4: Your Pilates Tool Kit
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