There are 8 principles that informed Joseph Pilates method and continue to influence Pilates teaching today; it is the integration of these principles that accounts for the balance, grace, and ease of movement that flows from its practice.
CENTERING - All movement flows from a strong centre ('core' or 'powerhouse'). This is comprised of the pelvic floor and the powerful transverse abdominis muscles - the stabiliser muscles of the torso that support the vertebral column.
CONCENTRATION - To ensure complete control of each movement, the mind must be focused and alert to the body's capabilities and limitations. This requires complete muscular control, facilitated by acute mind-body synergy.
ALIGNMENT - Pilates makes us aware of good postural alignment and restores muscular imbalances by encouraging the body to move with the minimum amount of stress placed on the joints.
STAMINA - Repetition and frequency improves skill and strengthens the body. Integration of each these key principles in your daily activities will enhance the benefits of Pilates practice.
PRECISION - Mastering the techniques within Pilates forms is the source of quality execution of each movement. Co-ordination.
BREATH - Using the breath correctly is integral to realising the full benefits of Pilates.
FLOW - Exercises should be performed in a balanced and flowing way to optimise the work for the muscles being recruited.
RELAXATION - The aim is to focus on releasing stress from corresponding physical areas of tension by enabling the body to move with ease.
"Contrology develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit," Joseph Pilates
Pilates strengthens the body's core (abdominals and back muscles) by developing pelvic stability, spinal mobility, and abdominal control. As primarily a form of physical conditioning, other benefits include improved flexibility, stamina, and joint mobility. In Pilates, our own body weight is used as resistance, so Pilates is a low impact form of exercise. Therefore, the exercises are designed for, and can be modified to suit an individual's flexibility and strength limitations.
When performed correctly, Pilates is claimed to restore the proper equilibrium between various muscle groups, thereby reducing stress on over-utilised muscles.