Pilates with Kate

THE GUIDING PRINCIPLES OF PILATES

Centering: To “centre” during any exercise is to become aware of the alignment of the body
and to use the “Powerhouse” the centre and foundation of your body, which includes the
abdominals, lower back muscles, and buttocks as the initiator of the movement – drawing the
abdomen in and up before moving the limbs. Each and every exercise in Pilates initiates from
the powerhouse and then flows outwards into the periphery of the body. Energetically, Pilates
exercises are sourced from centre by using proper alignment and form.

Concentration: In order to maximize your workout, you must be completely present during
your session. Full attention to and awareness of the entire body can make a basic exercise
challenging and effective for even an advanced student. The more focus and mindful intention
you bring to your workout the more effective and stronger you will become. Don't let your
mind wander! Concentrate on improving your form by focusing on every detail of the
exercises. If one brings full attention to the exercise and does it with full commitment,
maximum value will be obtained from each movement.

Control: Every movement of each Pilates exercise requires complete control of your body by
your mind. Control is vital for safety as well as effectively transforming your body. There
should be no sudden, haphazard, or meaningless, movements during your Pilates workout, it is
a mind body connection. This is why the Pilates method is such a safe exercise regimen, as
exercise without awareness and control can lead to injury. Joseph Pilates called his method of
body conditioning "Contrology" or "The Art of Control".

Precision: Every exercise in the Pilates method has a purpose and a goal. In its ideal form,
Pilates is practiced with precise attention to detail. Movements should be purposeful, clean,
and integrated; parts of the body that are still should be absolutely still, while parts that are
moving move with clarity. Most of the exercises in Pilates are very low repetition, thus you
must focus on doing a few precise perfect repetitions rather than many halfhearted ones There
is an appropriate placement, alignment relative to other body parts, and trajectory for each
part of the body.Scan your body and focus on all the principles, as Joseph Pilates used to say
"honor every movement".

Breath: Using the breath properly is an integral part of Pilates exercise. Traditionally, Pilates
practitioners breathe in and out through the nose, using the breath to keep the mind and body
focused and energized. Proper breathing oxygenates your blood, increases you circulation and
flexibility, deepens the work of your abdominals, and brings a sense of ease to your
movement. Joseph Pilates emphasized using a very full breath in his exercises. He advocated
thinking of the lungs as a bellows, using them strongly to pump the air fully in and out of the
body.

Flow:
Flow is something that really sets Pilates apart from other forms of exercise. Aim to flow both
within and between exercises. Seamless transitions, smooth movements, and a never-ending
sense of reaching for length and scooping for depth all help to create a true Pilates flow.
Fluidity, grace, and ease are goals applied to all exercises.