Reviewing the Six Pilates Principles

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Reviewing the Six Pilates Principles

A Guide to Understanding the Correct Way to Practice Pilates

© Davina Lennon

Nov 1, 2009

Pilates is more than just an exercise. It focuses on breathing, movement and awareness. Following the six Pilates principles will help achieve flexibility and fitness.

The idea of using six core principles to achieve a total body workout was formulated by Joseph Pilates, a German born in 1883. He devoted many years striving for physical perfection since suffering a childhood plagued by illness. His inspiration centered on ancient Greek idealism of perfecting the image of the ideal man through the enhancement of mind, body and spirit.

His six core principles focused on:

• concentration
• breathing
• centering
• control
• posture
• neutral spine

Each principle provided for a complete body workout that extended the muscles and pulled them into longer and leaner forms. Having a comprehension of these principles prior to beginning exercising will be advantageous as they also help to coordinate the upper and lower muscle groups with the centre of the body.

Concentration

Focusing totally on each exercise requires full dedication of concentration. Each Pilates exercise requires total focus to be able to have awareness of each movement in order to achieve the most physical and mental gratification.

Breathing

Pilates requires a satisfactory flow of oxygen to the working muscles. By breathing correctly, the whole body is energized and the bloodstream cleansed. Thoracic or lateral breath is used in Pilates, which denotes breathing full and wide into your back and sides. Using this method of breathing works the muscles between the ribs, this in turn allows the upper body to be more flexible and flowing in its movements. The key principle is that you breathe out when making maximum exertion while maintaining slight contraction of the deep abdominal muscles.

Centering

Centering principles of Pilates refer to core stability. Joseph Pilates described the core the "powerhouse" which comprised the abdomen, lower back, hips and buttocks. Each and every exercise is controlled from the contraction of the core muscles, these are:

• transverse abdominal (TA) muscles that wrap around the centre of the body
• multifidus muscles that run down the length of the spine
• the pelvic floor muscle that runs from the front of the pelvis to the spine
• the diaphragm that lies under the ribcage and helps us to inhale and exhale

The TA and pelvic floor muscles are the two groups that help stabilize the body.

Control

When the body is under perfect control then good posture can be accomplished. Keeping control requires each movement is done with purpose and direction at all times. Controlled movement calls for slow deliberate sequences that flow from start to finish continuously.

Posture

Ideal posture is important to keeping your body performing efficiently and lessens wear and tear on joints. Many aches and pains can be attributed to bad posture as stress on the bones can upset their natural alignment. When gravity is evenly distributed throughout the body then joints will be in their neutral position and good posture can be achieved.

Neutral Spine

The neutral spine position can be a real ordeal to achieve. Poor posture attributes to the spine not being in its natural position even though it may feel comfortable. Attempting Pilates exercises will be of no benefit if your body has lost its neutral spine position. Quite often this will lead to muscular imbalances, injuries and increased tension as your body is not being effectively supported.

By combining these six Pilates principles balance, poise and wellbeing can be attained leading to a wholesome and healthy lifestyle.

Sources:

Pilates: The Complete Body System, Michael King with Yolande Green; Octopus Publishing Group Ltd 2003

The copyright of the article Reviewing the Six Pilates Principles in Pilates is owned by Davina Lennon. Permission to republish Reviewing the Six Pilates Principles in print or online must be granted by the author in writing.

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Great Reminder of the Principles which make Pilates a unique type of movement. Go back to the basics and/or start with the basics in order to really benefit from pilates.

Posted via web from Anne's posterous