Principles and Philosophy of Pilates
How can you get the most out of every movement? Try these founding principles in your next session!
Photography by Michael Francis Rogers
Pilates is a progressive system of exercises that follows a series of core principles. Understanding the principles is essential to getting the most out of practice and gives you a greater understanding of the philosophy and intent behind the method.
In the book Return to Life through Contrology, Joseph expresses his philosophy, siting that "physical fitness is the first requisite to happiness." Meaning that our mind and body are intricately linked, and the body's condition influences the state of our mind and vice versa. For example, when you look at it from a neurological perspective, each movement you make sends signals from muscles to the brain and vice versa. Without repeated activity, the neurological connection becomes weak, creating a deficiency in your movement pattern. He believed that by reawakening thousands of dormant muscle cells, we awaken dormant brain cells, thereby enhancing the function of the mind with the movement of the body.
As for being happy, we now know that he wasn't far off, and science has proven that exercise produces endorphins, dopamine, norepinephrine, and serotonin. These brain chemicals play an essential part in regulating your mood. {1}
Joseph also believed that "movement heals" and can benefit various people regardless of their capabilities.
Here is a look at two more overarching Philosophies as noted by the founder of BASI Pilates, Rael Isowitz, in his book Pilates.
1) Complete coordination of body, mind, and spirit.
Joseph said that Pilates "is the complete coordination of body, mind, and spirit." Although Pilates is not spiritual, the spirit could be considered; the you that is the observer, who is listening, as a state of being in the body, in the moment of doing. It's a form of mindfulness. One might further state that Pilates, an active mindfulness movement practice, promotes the flow of breath and our life force energy, aka the spirit. (link to benefits of breath)
Regardless of the origin of spirit, with the practice of Pilates, we become aware of body, mind, and spirit. In our lives, these can be in a constant state of flux. However, by becoming aware of them, we can create balance and coordination with them both on and off the mat.
2) Achieve natural rhythm associated with all subconscious activities
You must first learn the basic movement with any motor skill to become second nature or subconscious. Once you understand the movement, you no longer need to focus on what you are doing as much as how you are doing it. Allowing you to build a strong foundation for your practice and then fine-tune the movements in your body.
PRINCIPLES OF PILATES
Pilates has been passed down from Joseph's original teachings thanks to the "Elders" The elders are a group of pilates teachers and enthusiasts who kept the tradition of Pilates alive and trained directly under the tutelage of Joe and his wife, Clara. After Joseph Pilates passed away in 1967, his wife Clara and the elders continued teaching and developing the practice to what it has become today.
One of the elders, Romana Kryzanowska, has become very well known for keeping the method alive. She is often seen filmed with Joseph and became the director of pilates NY Studio in 1970.
Philip Friedman and Gail Eisen, two students of Romana, published the first modern book on Pilates, The Pilates Method of Physical and Mental Conditioning, in 1980, and in it, they outlined the
THE 6 ORIGINAL PRINCIPLES
CENTERING
Finding your center can be both mental and physical. Taking a moment at the beginning of your practice to breathe and center yourself can help you let go of an distractions and become more aware of your body improving your practice.
CENTERING: Center Yourself
Centering refers to finding one's center, which has two meanings:
1) Finding and moving from your center of gravity:
Pilates teachers guide the group of muscles in the center of the body – encompassing the abdomen, lower and upper back – known as the "powerhouse." All movements originate from this center, as it includes the part of your body where your center of gravity lies.
2) Feeling centered:
Feeling centered refers to a more eastern philosophy of one's beingness. It is the centering of body, mind, and spirit. The practice of finding your center is also found in practices such as Tai Chi, Aikido, and Yoga. All refer to a bottomless well of "life source" energy that sits in the same place on your body where your center of gravity lies.
“The feeling of being centered relates not only to the support provided by the area’s strong, intrinsic muscles, but also the energy emanating from this nucleus and a person’s ability to make full use of this physical and metaphysical support system”
CONCENTRATION: Concentrate Deeply
"Pilates demands intense focus: You have to concentrate on what you're doing. All the time. And you must concentrate on your entire body." Philip Friedman and Gail Eisen Concentration acts as a bridge where the body meets the mind, and you become aware of your movement. At first, your focus and attention will be to learn the moves. But over time, as you know the exercises, you will start to focus more on repeated cueing and feeling the sensations in your body. As your practice evolves, I recommend scanning your body from head to toe and concentrating on the different muscles you use to perform the movements.
CONTROL: Gain Control
Before Pilates was known as Pilates, it was called "Contrology" by Joseph. Contrology was his preferred name for the method since he emphasized the importance of practicing control of the mind over the body. Joseph believed that "Through Contrology, you first purposefully acquire control of your own body." But the practice of control over the body also is an exercise of the mind. All exercises are done with control, the muscles working to lift against gravity or the springs' resistance. Initially, achieving control of the movements is a conscious process and is achieved through consistency and practice, practice, practice.
PRECISION: Be Precise
The focus is on doing one precise and perfect movement rather than many halfhearted ones.
BREATH: Above all, Breathe Correctly
"Breathing is the first act of life, and the last... above all, learn how to breathe correctly." Joseph Pilates
Breathing is the foundation of all movement. Without proper breathing mechanics, we are unable to build a stable foundation for a healthy movement practice. Vital to life, it is one of the most effective muscle functions and is directly involved in our core function. The movement of the respiratory muscles and the pressure gradient of the breath on the entire thorax affects our posture and ability to control and strengthen our Powerhouse. Practicing Pilates method of breathing engages deep abdominal and pelvic floor muscles and creates rhythm and tempo.
Breathing also oxygenates the blood, nourishing the body at a cellular level. In addition, by releasing toxins, the breath acts as an "Internal Shower" to the body, improving circulation and skin tone.
“Breath is the fuel for the powerhouse, the engine that drives the movement”
FLOWING MOVEMENT: Create Flow
Once precision is achieved, the exercises are intended to flow into each other to build strength and stamina. Thus, Pilates is flowing movement outward from a strong core.
ADDITIONAL PRINCIPLES
Since the origin of Pilates, the principles have evolved from the original six principles and vary from lineage to lineage. A few other principles to consider that you might find helpful are:
MIND+BODY+SPIRIT CONNECTION: Being aware and mindful of the present moment while performing the movements creates a sense of connection to the mind, body, and spirit. This Mind Body Spirit philosophy is also a foundational principle of the Pilates repertoire. This connection starts with becoming aware of it and emphasizing the will you can exert to feel, move and control your body. It also creates an intuitive connection to understanding your body to be more capable of listening to it.
BALANCE:Achieving balance is ideal for developing proper alignment. Unfortunately, the sense of balance can atrophy over time without use, just like muscles. However, balance can be regained through the practice of Pilates and the awareness of proprioception.
Achieving balance is more than just the physical ability to have balance and the active pursuit of balance in our life, body, mind, and spirit.
BALANCE
Finding balance in life can come in many ways. When you apply the concept of balance to your life, it might look something like; getting enough sleep, eating nutrient-rich foods, and finding time for yourself and those you love in between the roles and responsibilities of life. Making time for balance at times can be difficult, especially the part about making time for yourself.
Although the definition of balance in Pilates focuses on finding and creating balance in our bodies, Pilates' practice can help bring back balance to you, for you, in your life.
EFFICIENTThe practice teaches us to focus on energy and how we use it—being mindful of not doing a 100 lb movement on a 10 lb exercise. Instead, concentrate on the work that is needed and exerting the precise amount of energy required. No more and no less.
RELAXATIONRelaxation is promoted by controlled movements & relaxed breathwork. By the end of the workout, you should feel refreshed and relaxed. The lengthening concepts used in Pilates, such as two-way directional reach and stretching, also promote relaxation, removing excess tension from overused muscles.
POSTURAL ALIGNMENTAlignment has a direct correlation to posture. Disruption of posture leads to pain, accelerated wear and tear, muscular imbalance, energy drain. Therefore, Pilates insists on proper Posture/Alignment to restore and preserve the natural posture that we are intended to have.
STAMINAStamina and control can be intertwined. Muscle control, such as the sustained core connection & postures, requires stamina to improve over time. The flow of exercises also creates stamina as there is minimal downtime to rest. This creates a circuit training effect that requires endurance and builds stamina.
HARMONYWe are seeking harmony as a whole of all the principles. Harmony within oneself and the muscles of the body. Harmony in the rhythm of movement and the breath. Seeking
harmony in all parts of life includes the practice and course within the Mind, Body, and Soul.
Which of these principles do you already know and practice? Which ones are you looking forward to apply to your next session? Let me know what questions you have about the principles and how to apply them to your routine!
SOURCES + STUDIES:
1) Collins, Ryan Exercise Depression and the Brain, Healthline, July 25, 2017
Siller, Brooke The Pilates Body: The Ultimate At-Home Guide to Strengthening, lengthening and Toning Your Body- Without Machines Harmony; 2000 pp. 7-13.
2) Kibar S1, Yardimci FÖ, Evcik D, Ay S, Alhan A, Manço M, Ergin ES. Can a Pilates Exercise program be effective on balance, flexibility and muscle endurance? The Journal of Sports Medicine and Physical Fitness, 16 Oct 2015, 56(10):1139-1146 PMID: 26473443
3) Geremia JM, Iskiewicz MM, Marschner RA, Lehnen TE, Lehnen AM. Effect of a physical training program using the Pilates method on flexibility in elderly subjects. Age (Dordr). 2015;37(6):119. doi:10.1007/s11357-015-9856-z
4) Byrnes K, Wu PJ, Whillier S. Is Pilates an effective rehabilitation tool? A systematic review. Journal of Bodywork and Movement Therapies. 2018 Jan.;22(1):192-202. doi:10.1016/j.jbmt.2017.04.008
5) Emery K, De Serres SJ, Mcmillan A, Cote JN. The Effects of a Pilates training program on arm=trunk posture and movement. Clin Biomech (Bristol, Avon). 2010;25(2):124-130. doi:10.1016/j.clinbiomech.2009.10.003
6) Ju Hyun, PT, MS,1 Kak Hwangbo, PT, PhD,2,* and Chae-Woo Lee, PT, MS1. The Effects of Pilates Mat Exercise on the Balance Ability of Elderly Females.J Phys Ther Sci. 2014 Feb; 26(2): 291–293. doi: 10.1589/jpts.26.291
