The Principles Behind the power of pilates
The Pilates method is more than just a series of exercises to make you stronger. It is based on a set of principles created by Joseph Pilates. By adhering to these foundational principles, the Pilates method builds strength, increases flexibility, and enhances the mind-body connection. These principles also provide the guiding framework behind everything Pilates instructors teach and help them stay true to the method, even when modifications are required for the individual bodies they teach.
The Original Principles
The original principles attributed to the method are breathing, centering, concentration, control, precision, and flow. Joseph Pilates believed that the most important thing we could learn to improve both our body and mind was proper breathing. He felt that people had become disconnected from their breath and how it affected the rest of the body. Then and today, the Pilates method begins with the breath. It is both how we bring our attention into our own body to begin the work and how we learn to engage and regulate the core.
The next principle, centering, emphasizes the core as the base of our strength and control. In Pilates, the core is engaged while working with the breath. It is through this connection that the body creates stability at its center, from which strength can radiate outward.
It is only through concentration that one can create and maintain this connection to the core and breath while incorporating the movements of the exercises. By creating a focused approach to the work, one can move with greater accuracy, gaining more from the exercises while staying safe. As you can see, each of Joseph Pilates’ principles reinforces the mind-body connection that he saw as integral to a healthy body and mind.
Joseph Pilates believed strongly that performing his exercises with precision was the best way to improve both physically and mentally. He was known to be very exacting in his requirement for precise repetition of the exercises as he created and taught them. He also wanted the movements to be created with flow to maximize the energy of the workout. As much of Pilates' history was passed down orally, it is hard to know exactly what he said and what may have been added by some of the teachers who came after him. However, the central ideas behind these principles—such as the importance of the mind-body connection, utilizing the breath, and building strength from the center—were documented in Pilates' own writings.
The Curated Pilates Approach
At Curated Pilates + Movement, I have developed an approach that strives to honor the original principles of Pilates while incorporating insights from my training at Pilates Academy International, as well as ongoing research and experience working with clients. The most important principle I emphasize in my studio is that every body is different. The method must meet the person where they are starting, helping them achieve the strength, mobility, and awareness they need to live a comfortable and confident life in their body.
Like the original principles, this approach begins with the breath and the core. Both require establishing an awareness or mind-body connection, which can then be practiced throughout one's workout and journey with the method. The core and the breath are inseparable since the diaphragm is part of the core muscles. To create contraction in the core requires use of the breath and an understanding of how it affects the other muscles. Once we establish this connection we can challenge the strength and stability of the core to create a foundation for all our other movements.
The balance between the core and the periphery allows us to move with both strength and freedom. It also creates the base for the other principles to layer over. In every movement, we balance stability and mobility because one without the other is ineffective. We must build the stability from the core outwards, so that we can access the mobility we would like to use from a place of strength. While this means that the priority is often on stability we still pursue mobility, so that we can move safely in the ranges that we need or want to for activities we enjoy.
Next, we see the interplay between strength and flexibility. Similar to stability and mobility, a health body requires both strong and flexible muscles. Having access to a large range of motion is at best not very useful, and a worst destabilizing, if there is not strength to support that range. Pilates works the body through large ranges of motion for both the spine and the joints. This principle emphasizes using all movements of the spine: flexion, extension, lateral flexion, and rotation. Pilates asks the body to control these movements through strength, not just passive stretching. By doing this, the method continuously balances the need for both strength and flexibility, leading to a strong and mobile body.
Referring back to Joseph Pilates’ precision and flow, we come to the principles of balancing control with release and effort with efficiency. While we want to contract our muscles to build strength, we also want to be able to release and relax them. Pilates engages the muscles through both the shortening and the lengthening phases of contraction, making them stronger and more supple. We also want to be aware of the effort we are using and whether it is necessary to the movement. Pilates movements should be efficient, leaving out unnecessary tension or muscle contractions.
All of these principles, both modern and original, come back to the importance of awareness in the body. The mind must be engaged with what the body is doing to gain the full benefits of Pilates. It is a practice that takes time and patience, but the results are well worth the effort and investment. Not only does this intentional practice create greater gains in strength, mobility, and control, but it also fosters mindfulness in everything we do. Pilates stays with you when you leave the studio or get off your mat.
I invite you to bring these principles into your next Pilates session by starting with greater awareness of your body. Take time with your breathing and observe how it affects your core. From there, the ability to experience the benefits of the method in your body and life will begin.