The Principles in Practice
Every movement follows all six principles at once – here are six moments from training.
1. Concentration
Performing the exercises as precisely as possible, with full body awareness, requires the highest degree of concentration. Quality over quantity is the motto.
„Concentrate on the correct movements each time you do an exercise, least you do them improperly and thus loose all vital benefits of their value.“
Joseph Pilates
2. Centering
Before every exercise begins, the body is aligned to neutral and the center ("powerhouse") is activated. The center includes the pelvic floor, the diaphragm, the abdominal muscles and the deep back muscles such as the multifidus.
Every exercise is performed from this strong center. A strong center allows us to move our body with ease and coordination.
3. Control
"Quality, not quantity" is the motto in Pilates. Body and mind work in unison to perform the desired movements with full awareness. Controlled movement allows for targeted work: the muscles you want to train are engaged, while the rest of the musculature can stay relaxed.
„Ideally, your muscles should obey our will. Reasonably, our will should not be determined by the reflex actions of your muscles.“
Joseph Pilates
4. Breathing
Breathing is a key element of the Pilates method. The more oxygen your lungs process, the more capable your muscles become. Conscious, correct breathing supplies the cells with fresh oxygen and allows accumulated waste products to be released.
„To breathe correctly you must completely exhale and inhale, always trying to squeeze every atom of impure air from your lungs in much the same manner that you would wring every drop of water from a wet cloth.“
Joseph Pilates
5. Precision
Exercises should be performed as precisely as possible. This requires a high degree of concentration and control – and a teacher close enough to see exactly where it deviates.
„Correctly executed and mastered to the point of subconscious reaction, these exercises will reflect grace and balance in your routine activities.“
Joseph Pilates
6. Flowing Movement
Flowing movement builds coordination, stability and proprioception. To move fluidly, the body must be in balance. Flexibility, strength and coordination all need to be developed evenly – only then can each transition be carried out harmoniously. In a skilled practitioner, even the most difficult exercises look effortless.
„Contrology is designed to give you suppleness, natural grace and that will be unmistakably reflected in all you do.“
Joseph Pilates
And in practice? Four of these six principles – concentration, control, precision and flowing movement – can only be judged from the outside if someone is really watching closely. That's why I never train more than seven people at once.