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Principi

The document outlines the six original principles of Pilates as published in 1980: concentration, control, center, flow, precision, and breathing. It provides details on each principle, describing how concentration and focus are essential, movements are controlled and initiated from the core/center, flow is emphasized, precision is important for proper form, and breathing is coordinated with movement. Maintaining these principles is key to obtaining the benefits of Pilates.

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Sasa Leung
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119 views2 pages

Principi

The document outlines the six original principles of Pilates as published in 1980: concentration, control, center, flow, precision, and breathing. It provides details on each principle, describing how concentration and focus are essential, movements are controlled and initiated from the core/center, flow is emphasized, precision is important for proper form, and breathing is coordinated with movement. Maintaining these principles is key to obtaining the benefits of Pilates.

Uploaded by

Sasa Leung
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Principles[edit]

Philip Friedman and Gail Eisen, two students of Romana Kryzanowska, published th
e first modern book on Pilates, The Pilates Method of Physical and Mental Condit
ioning, in 1980 and in it they outlined six "principles of Pilates".[10] These h
ave been widely adopted and adapted by the wider community. The original six princip
les were concentration, control, center, flow, precision, and breathing.
Concentration[edit]
Pilates demands intense focus: "You
the time. And you must concentrate
1] Friedman and Eisen 2005, This is
ses are done is more important than

have to concentrate on what you're doing all


on your entire body for smooth movements."[1
not easy, but in pilates the way that exerci
the exercises themselves.[11]

Control[edit]
"Contrology" was Joseph Pilates' preferred name for his method, and it was based
on the idea of muscle control. "Nothing about the Pilates Method is haphazard.
The reason you need to concentrate so thoroughly is so you can be in control of
every aspect of every moment."[12] All exercises are done with control, the musc
les working to lift against gravity and the resistance of the springs and thereb
y control the movement of the body and the apparatus. "The Pilates Method teache
s you to be in control of your body and not at its mercy."[13]
Centering[edit]
For practitioners to control their bodies, they must have a starting place: the
center. The center is the focal point of the pilates method.[14] Many pilates te
achers refer to the group of muscles in the center of the body - encompassing th
e abdomen, lower and upper back, hips, buttocks, and inner thighs
as the "powerh
ouse". All movement in pilates should begin from the powerhouse and flow outward
to the limbs. This is the main focus of pilates. It does this to strengthen the
rest of the body. This can have effects for years to come if you are consistent
with the exercise.
Flow or efficiency of movement[edit]
Pilates aims for elegant economy of movement, creating flow through the use of a
ppropriate transitions. Once precision has been achieved, the exercises are inte
nded to flow within and into each other in order to build strength and stamina.
In other words, the pilates technique asserts that physical energy exerted from
the center should coordinate movements of the extremities: pilates is flowing mo
vement outward from a strong core.[15]
Precision[edit]
Precision is essential to correct pilates: "concentrate on the correct movements
each time you exercise, lest you do them improperly and thus lose all the vital
benefits of their value".[16] The focus is on doing one precise and perfect mov
ement, rather than many halfhearted ones. Here pilates reflects common physical
culture wisdom: "You will gain more strength from a few energetic, concentrated
efforts than from a thousand listless, sluggish movements".[17] The goal is for
this precision to eventually become second nature and carry over into everyday l
ife as grace and economy of movement.[18]
Breathing[edit]
Breathing is important in the pilates method. In Return to Life, Pilates devotes
a section of his introduction specifically to breathing "bodily house-cleaning
with blood circulation".[19] He saw considerable value in increasing the intake
of oxygen and the circulation of this oxygenated blood to every part of the body
. This he saw as cleansing and invigorating. Proper full inhalation and complete
exhalation were key to this. "Pilates saw forced exhalation as the key to full
inhalation."[20] He advised people to squeeze out the lungs as they would wring
a wet towel dry.[21] In pilates exercises, the practitioner breathes out with th
e effort and in on the return.[22] In order to keep the lower abdominals close t

o the spine; the breathing needs to be directed laterally, into the lower rib ca
ge. Pilates breathing is described as a posterior lateral breathing, meaning tha
t the practitioner is instructed to breathe deep into the back and sides of his
or her rib cage. When practitioners exhale, they are instructed to note the enga
gement of their deep abdominal and pelvic floor muscles and maintain this engage
ment as they inhale. Pilates attempts to properly coordinate this breathing prac
tice with movement, including breathing instructions with every exercise. "Above
all, learn to breathe correctly."[23]

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