Did you know there are 6 principles of Pilates? They might seem basic independently, but the combination is quite powerful. If you practice Pilates, you already know this. And if not, I hope you find this article enlightening.
Joseph Pilates, born in 1883, designed a method of movement that he called Contrology. Ironically, Joseph did not explicitly define the following 6 principles. After many years, Joseph’s protégés curated these principles after they recognized these themes had become apparent throughout the teachings of Contrology. The 6 principles recognized in the Pilates community are: Breath, Center, Concentration, Control, Flow & Precision
Breath
I believe Joseph would rank breath at the top of the list of importance. Breathing is our life force. If there’s one thing we need to do in order to stay alive it’s breathe. How often do you pay attention to your breath on the day-to-day? I believe most folks in our society pay little to no attention to theirs, which can be detrimental. Intentional breathing is one of the best ways to relax and/or reset the nervous system. It’s also required to achieve a meditative state. And it’s a great way to start detoxification processes within the body.
There are many different styles of breath/breath work in fitness. Joseph taught his clients to breathe in through the nose and audibly exhale through pursed lips like you were blowing out a candle. He was a stickler about forceful and complete exhales. He would cue clients to push every drop of air out of the lungs which would result in a full inhale in opposition. Big inhales lead to oxygenation of the blood and stimulate the circulatory system. Joseph recognized that a daily Pilates practice would help clear out any stagnant toxins that build up in the body during sleep or sedentary states. He referred to this clearing or detox process as an “internal shower” and I absolutely adore that metaphor.
Eventually students will match their breath with movement as they flow through exercises on both on the mat and reformer. Many of my clients feel like it’s a challenge to breathe with movement initially but after some practice almost all become successful. It seems as if the Pilates style of breathing is the opposite of “typical” gym breathing. In the gym, we say “exhale with exertion,” but it doesn’t always work out that way in Pilates. Joseph “switched” to his preferred style of breathing in order to effectively empty the lungs with each exhale. A lot of the rolling and “C” shapes we make in Pilates help us contract not only the abdominals but the diaphragm too. It helps us empty the lungs, contract the intercostal muscles, and exhale completely.
I truly believe that intentional, controlled breath can assist with movement. It offers support and helps us remain centered. The best part is that it results in a meditative state, which is why so many folks are attracted to Pilates, and keep clients coming back (whether they know it or not).
CENTER
In Pilates, your abdominals are at the core of every movement. Joseph defined our center (aka core) as the powerhouse. The powerhouse includes the transversus abdominis, internal & external oblique muscles, and the rectus abdominis. It also includes the hip flexors & pelvic floor or sling. Some folks in the fitness world might agree that the gluteals and adductors are also part of the powerhouse.
One of the first things we focus on in a Pilates session (after breathing of course!) is how to “move from your center” and engage your core. Some instructors use words like “brace” or “engage’ when referring to an abdominal contraction. As far as foundational movements are concerned, we start with basics like pelvic tilts and marching. From there we progress to bigger, bolder movements once we know that the core can manage a larger load or longer levers (think double leg stretch or teaser).
It appears Joseph referred to “centering” as an idea associated with movement. However, I think this principle also applies to centering your mind and/or body in space. For example, mounting a reformer from standing to lying without fidgeting, clearing your mind so you’re able to focus on your workout, and finding some sense of “center” or symmetry whether that be in length, strength, flexibility, etc.
In order to feel successful in your Pilates practice and mastering the other principles, it’s imperative to know how to find your center both physically and mentally which leads us to the next principle…
Concentration
This one is pretty straightforward and possibly the most challenging to master. Joseph believed that Contrology was the complete coordination of mind, body and spirit. How can you coordinate movement with breath or cultivate a mind-body or mind-muscle connection if you’re not concentrating? You’ll most likely end up performing Pilates in a passive state if concentration is not top of mind. Is that bad? Not necessarily. Will you still reap the benefits of “passive Pilates” as I like to call it? Maybe. But Joseph would remind us that there is a method to the madness and a specific purpose of each exercise, so we must concentrate in order to execute properly. Pilates, like any other form of exercise, requires a certain level of focus. If you’ve ever tried Pilates then you know there are many layers to each movement. In order to progress, one must first concentrate on the foundations, then add a layer, add another, and so on.
Besides moving your body, many people show up to their Pilates practice (or workout routine) to leave distractions behind and give their mind and body a chance to relax, move, stretch, decompress, and de-stress. If you live on Mother Earth then you know all too well that we’re being distracted by nonsense all the time. The same can happen during your Pilates practice. Meditation and movement both require some level of concentration and we combine all three each time we get on a reformer. Your mind has to be alert, awake, and aligned in order to follow instructions or remember the routine and execute. Concentration is required to stay focused: on your breath, your presence on the mat, the shape of your body, your intention, the next progression of the exercise etc.
Pilates is honestly quite humbling, but it is possible to find a flow state if you can train your brain to focus long enough. That’s not always easy to do. We’re so busy 24/7, constantly tempted with a million options and expect instant gratification. Concentration can improve your ability to focus, enhance mental agility, and help you memorize the components of each exercise so you can do less thinking and more doing; this applies both on and off the mat. The ability to concentrate will certainly help your mind and muscles connect, so they remember how to perform the exercise every time you show up. We know that muscle memory is real. The same applies to discipline and mental muscle memory. The more you practice concentration, the easier it gets to maintain focus for longer periods of time.
CONTROL
Contrology is what Joseph called the method we now know as Pilates. The principle of Control makes perfect sense considering it’s the root of the ward Contrology. The expectation is that clients will attempt to execute each movement/rep with total mind-body control from start to finish. This requires a lot of brain power or Concentration as we just discussed. I love how all 6 principles could be standalone (this one specifically) but they complement each other so beautifully when combined.
Joseph never let clients progress an exercise until they’ve mastered the foundations of the movement. There are typically many moving parts to consider during each Pilates exercise. The expectation is that the mover is intentional and deliberate as they flow through their routine. Complete control of mind and body is something Joseph preached regularly. Slow and steady would be great adjectives to use alongside control.
To me, control is defined as intentional, purposeful, mindful movement combined with the ability to send messages from your brain to multiple muscles and move at such a pace that you’re both graceful and fluid. It takes time and practice to cultivate a sense of control. If we go back to the idea of “passive Pilates,” you could easily move like the wiggly, waving, blow-up guy at the gas station. Conversely, you could actively recruit and engage your muscles to do the work instead. I assume there must be a difference in muscle recruitment and calories burned if a client is moving with control (actively) vs. passively. In most group classes you’ll hear the instructors cue clients to slow down because some clients think speed equals strength. Not in Pilates. Slower is typically more challenging. I always joke with my clients that we’re doing Contrology, not Rushology, and it helps them root back into their body and regain control.
FLOW
Flow probably isn’t something that comes naturally to most folks. I’m a bull in a China shop and it took years for me to find a sense of fluidity in my practice (a little yoga along the way certainly helped).
Pilates can feel choppy if the mover doesn’t have control of their muscles or springs; they’ll bump into the stopper or pull straps so fast they go slack. I like to remind clients that Pilates shouldn’t be bumpy, chunky, or lumpy. Sometimes we feel that way or move that way, but again, finding a flow state (mentally & physically) is a constant practice. Remember, practice makes progress – not perfection. At the beginning of your relationship with Pilates, you’ll focus on the principles and foundations. You’ll begin to learn the progressions once you’re ready and then flow through those progressions resulting in the full expression of the exercise.
Not only is flow important during specific exercises, but flow should be considered when programming a group class or routine for a client. Utilize the set up and movement of equipment, so that the client feels like they can seamlessly transition from one thing to the next without a hitch.
Pilates, when performed correctly, is fluid. Once you’re able to master the technique, you’ll feel that you can move with ease and grace. Flow is something that comes with practice. I think one of the greatest challenges in Pilates is finding your fluidity because you have to know the exercises, connect mind and body, and make it look pretty.
PRECISION
We don’t save precision for last, but consider it throughout our entire Pilates practice/career. If you’re able to connect breath with movement, concentrate on what you’re doing, control the mind and body, flow from shape to shape all while remaining centered, then precision would be the icing on the cake. It’s what we strive for every time we move our bodies even though it may not always be accessible or attainable.
Precision doesn’t happen on the first try and it’s not equivalent to perfection. Whoever said practice makes perfect was clearly a masochist. I like to think practice results in progress and precision. Both accuracy and precision will result in positive benefits as opposed to moving freely without direction. Anyone can get on a reformer and move their body, but if they’re not utilizing the 6 principles of Pilates then it’s not Contrology. Therefore it’s likely they may not receive the benefits of Pilates if they’re not accurately performing the method.
The idea of precision in Pilates is to move with purpose, not passively or with slack. A “Passive Pilates” practice is not precise. Joseph made it very clear that there are specifics when it comes to the alignment and trajectory of each exercise and the mover needs to be aware of the details. This goes back to the idea that Joseph would not progress his clients until they’ve mastered an exercise. He had a methodical mindset and that’s evident as a theme in Pilates.
I’d be willing to bet that Joseph would agree with these 6 principles if he were still alive today. Ironically, Joseph wanted to keep his method somewhat of a secret and yet here we are, defining his method and offering suggestions on how to become a master of your mind-body connection through a regular Pilates practice. Pilates has proved to be beneficial in more ways than one and I will say the ability to recognize and apply these principles to every day life (outside the studio) has been the biggest blessing.