What Are The Pilates Principles?
It’s no secret that at Viva, we absolutely LOVE Pilates. It’s an incredible, low-impact way to build your fitness, strengthen muscles, and improve flexibility and postural alignment. Quite simply, Pilates is good for every gorgeous body! But did you know about the 6 Pilates principles?
Not everyone knows where Pilates began (hint: it all started with physical trainer Joseph Pilates who created the method in the 1920s as a form a rehabilitation for returned soldiers, and dancers, too!). Mr Pilates called his method “Contrology,” and today modern Pilates is based on 6 key principles which incorporate the mind, body and spirit. Want to learn more about them? Read on!
Pilates Principle #1 - CONCENTRATION
Our mind controls our body, so if we want to do the Pilates movements properly, we really need to concentrate fully. Mindfulness might be a buzzword right now, but Pilates instructors have always known how important it is to focus on the moment! Of all the Pilates principles, this can be one of the hardest to master because our minds are always so busy with thoughts. Don’t be discouraged if you find yourself thinking about the shopping list, the laundry, the dog or the kids! Gently bring your mind back to the present moment each time you feel your mind wandering.
Here are some things to consider during your Pilates practice:
Focus deeply and inwardly to master each movement
Pay attention to how your body feels while performing the exercises – developing this awareness will help you get the most out of each exercise
Let go of the details of daily life which distract from deep concentration - yes, this is easier said than done!
Remember that concentration is a skill that will improve with practise - keep at it!
Photo captured by the fabulous @csphotographicart at the beautiful Gypsy River House during our Viva Life Retreat
Pilates Principle #2 - CONTROL
In Pilates, every movement matters – and the idea is to make each one coordinated, efficient and smooth. Joseph Pilates believed that exercise without control would not reap the full benefits. So if you want to reach mastery in Pilates, you must control every part of the body at all times. At the beginning of your Pilates journey, that might sound like an impossible task! But like anything, the more you practise, the better you’ll get at control. With practise, you will learn just what your body is capable of!
Control brings together all the parts of the mind and body into a physical movement experience. And when the entire mechanism of the body is under perfect control, you’ll achieve good alignment. Forget speed and high intensity! S-l-o-w down to make the most of your Pilates practice.
Here are some things to consider:
Perform each movement in a rhythmical, controlled manner
Use your muscles rather than momentum
Coordinate and control the body, the mind, and the breath to allow change to happen at a physical and emotional level
Making an effort to control each movement is also a safer way to progress
Our beautiful instructor Taysh @movewithtaysh
Pilates Principle #3 - BREATHING
This is my favourite Principle as it brings the whole movement through the mind and body as we exhale the worries of the world away with a mindful breath. Deep, full breaths increase the effectiveness of each exercise, aid core support, and also intensify the movement. Breathing is so centring and purifying! And during our busy lifestyles, taking a moment to really breathe is more important than ever.
Here’s how to improve breathing during your Pilates practice:
Inhale through the nose and exhale fully through the mouth
Try to use back breathing rather than deep abdominal breathing
Connect the mind and body with the breath – focus on exhalation to deepen into the powerhouse (that’s your core)
Generally, exhale during the extension and also with the point of effort
Generally, exhale during flexion, twisting, and rotating to facilitate the ‘wringing out of the lungs’
Don’t get hung up on the ‘correct’ breathing, just remember to breathe!
It’s all in the breath, baby!
Pilates Principle #4 - FLOWING MOVEMENT
When Pilates is performed properly, it is light and fluid – imagine yourself as a graceful dancer! When you’re on a reformer, you’ll know when you’ve lost flow as the machine will start clunking. That’s okay! With regular practise, the flowing movement will become easier. Working with flowing movement will assist you with functional movement in your day-to-day life by increasing flexibility, range and control.
Here are some things to keep in mind:
Perform each movement smoothly and evenly without rushing or jerking
Think about moving without stress or strain
Link the breath and transition of each movement
The more flow you achieve, the more dynamic each exercise becomes which increases the cardiovascular benefits
Our beautiful instructors @sarahmiles.pilates & @movewithtaysh performing an elegant swan dive on the reformer
Pilates Principle #5 - PRECISION
In Pilates, it’s not just what you do, it’s how you do it. Every movement has purpose, and every instruction is important to the movement’s successful execution. Focusing on precise movement is a great way to correct faulty movement patterns. And when you make those corrections, proper alignment is achieved which will help to prevent injury. Here are some things to think about in your next Pilates class:
Listen carefully and perform each exercise exactly as instructed – we instructors don’t just love the sound of our own voices!
Place the body with care – being precise in your movements will help you avoid strains and injuries
Execute and coordinate the movements with command of the mind over the body
Precision and attention to detail encourages optimal muscular firing patterns – and that means you get STRONG.
Every movement has a purpose - and it’s not just to make you look like a graceful goddess. That’s just a bonus!
Pilates Principle #6 - CENTRING
The powerhouse (also known as your transverse abdominals) is the focal point of all Pilates exercises and all movement comes from the centre. This means that energy for each exercise should come from the powerhouse. And of course, Pilates believes that centring ourselves mentally is just as important as physically. Keep the following in mind:
Every exercise has its goal, the development of the powerhouse
Initiate movement from the centre with good alignment so that your arms and legs are free to move without straining the body
Move from the centre with opposition to create length
The ultimate goal is to create a centred mind and body, not just during your session, but in all your life.
Photo by @clarissa_shipley at the beautiful property at @gypsyriverhouse
If you’re a seasoned Pilates fan, keeping the Pilates Principles in mind will help you get even more out of your practice. And if you’ve been umming and ahhing about whether to start Pilates classes, consider this your official sign from the universe! Viva Life is waiting to welcome you with open arms. Call us today on 0409 575 238.