Catch the Eight Principals of Pilates

Did you know that there are eight principals of the Pilates method that Joseph Pilates, built his method upon? The eight principals are control, breath, flowing movement, precision, centering, stability, range of motion and opposition. These principals are an important key component to the success of the Pilates method and without fully understanding and implementing these principals the Pilates method would just be a series of exercises done on mat or on equipment much like other exercise programs.

The first principal is known as the precision principal because it is the idea that one must understand and be aware of the special spatial existence that surrounds the individual doing the exercises. When you perform the exercises the movements although they resemble some of the movements of yoga the fundamental difference is that the movements that make up the Pilates method actually flow from one to the other and do not hold position for as long a period as one would do if they were doing yoga. The flow of movement seen when someone is doing Pilates is much like watching a dancer. The Pilates method allows the individual to move with fluid precision.

Precision happens to be the next principal in the Pilates movement. Joseph Pilates designed his exercises to have a precise beginning and a precise ending. Each exercise has a purpose and the flow of movement is designed around that purpose. Unconsciously many of us have incorrect postures while working, playing or performing in sporting events that can add to the risk of injury. Pilates corrects these postures and teaches participants to move with purpose and precision. The movement is like a well-tuned orchestra that is focused on the orchestra leader. This focus in Pilates is called centering.

Centering in the Pilates method of exercises achieves abdominal strength directly or indirectly by performing the exercises as they were designed. While doing the exercises Pilates instructors will give encouragement and instruction by telling students to “pull the navel to the spine”, or to keep shoulders down, or squeeze the buttocks. This centering is key to being able to move on to the next level of exercises. If the student has not been able to achieve true centering at the present level the instructor will not advance the student to the next series of exercises. If centering is missing so is purposeful controlled movement. This leads to stability, which is the next principal.

Pilates is truly a beautiful exercise program to watch mainly due to the stability of the exercises as they are being performed. The many individuals who use the Pilates method for rehabilitation do so because of the element of stability of movement. The mat exercises especially focus on torso stability. If you are uncertain as to what stability is, here is a very basic definition:

Stability is the ability of one body part NOT to move while another body part is moving with purpose and challenging the part that is NOT moving. Most of the exercises that one encounters while following the Pilates method requires torso stability. The torso has two basic parts to it and the Pilates student learns how to identify these parts. The upper torso consists of the ribcage, upper back, and the lower torso includes the lower belly area and the lower back. When stabilizing the upper torso the upper abdominal muscles are used and when stabilizing the lower torso the lower abdominal muscles are used. This stabilizing focus is achieved by understanding the either principal of opposition.

Opposition is action and thinking involved in completing that action. It is what makes the “purposeful movements” of Pilates possible. It is movement that is stabilized because the principals of range of motion and stability are applied in order to do a specific movement such as lifting your arms. Opposition helps you to find that balance within your body. Each movement has its set of opposing muscles that can assist in making that movement occur keeping the body in balance during the movement. All eight principals are interchangeable and work in a fluid manner to bring about the dance-like movements that is known as the Pilates method.