Principles of Pilates

The 7 Principles of Pilates:

  • Concentration
  • Control
  • Awareness
  • Powerhouse 
  • Fluidity
  • Balance
  • Breathing 

 

Concentration (Concentration)

By focusing attention on the correct execution of movement we learn correct body imaging. Concentration makes your brain actively participate in the implementation of motion, smooth breathing, rhythmic movement and breath, positioning of the body and limbs throughout the duration exercise. Concentrating on your body leads to mental relaxation and a sense of getting an energetic recharge.

Control (Control)

A second basic principle which is absolutely necessary for Pilates is control; including conscious control of movement as well as control each of its phases. By following this principle you will accurately engage all the necessary muscle groups and will thereby protect the joints, ligaments and spine from injury.

Awareness (Accuracy)

Precision in the execution of movement is necessary during each repetition. A precisely executed movement has a greater effect than the countless repetitions reckless formless exercise. In Pilates we learn and we practice every part of the movement at the smallest possible detail in order to feel its positive effect.

Powerhouse (The Core of the Body)

The core of the body provides a stable base from which all movements originate. We have to activate all the muscles of the core (especially deep abdominal muscles and pelvic floor) in order to lead them to their optimal physiologic function and as a result these engaged muscles will naturally and comfortably straighten the posture

Fluid Motion (Fluency)

Pilates practice is a sequence of movements that smoothly flow into one another, gradually moving from simple to more complex movements, and with training we develop rhythm in the exercise which promotes grace and agility of the body in everyday activities. Every movement has an initial and a final point and each move logically follows the previous one.

 Balance (Balance)

This principle implies that there is a balance to the body in the sense of maintaining the body in a certain position and also refers to the balance between muscle groups. Maintaining a position requires interaction of all muscle groups, activating what is known as the deep stabilization system. Furthermore,  balance of muscle strength lies in the three dimensions of the human body (front & back, left & right, top & bottom).

Breathing (breathing)

In Pilates the principle of breathing is based on regular and natural deep inhalation through the nose (intensive blood oxygenation) and loud exhale through mouth (pronounced activation of the expiratory muscles including the abdominal muscles). When the breathing is rhythmic, it not only allows for smoother Pilates movements, but it also relieves protects against stress in everyday life.

In terms of localization, we focus on the middle and lower part of the chest – so-called lateral breathing, a type of diaphragmatic breathing. By actively engaging the intercostal muscles, the chest stretches in width, arms can be launched and released. The abdomen is pulled toward the spine, which leads the breath into the back of the back, allowing more oxygen into the body from any position.

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