| Relaxation | | | | Pilates uses thoracic/lateral breathing, enabling you to |
| I know it sounds odd to start any exercise class with | | | | breathe fully, but still maintain that all important core |
| relaxation, but you need to let go of tension in the | | | | contraction to stabilise the pelvis, support the lower |
| body. One of the key benefits of Pilates is that it | | | | back and keep the neutral position. |
| addresses muscle imbalances: you need to relax your | | | | Co-ordination |
| shoulders, your neck, your face; you need to release | | | | Trying to co-ordinate movement with breath and |
| the pelvic floor and abdomen. We don't want | | | | remember all the principles will seem like an |
| tension and we don't want some muscles doing more | | | | impossibility at first, but it does come with practice. |
| that their fair share of the work. Classes may begin | | | | Beginners courses can sometimes appear slow and |
| in any position - standing, supine, seated - but you | | | | boring, but it enables you to gradually build, layer on |
| can still relax the muscles that are tense. The mind | | | | layer, until you can do everything all at once. |
| needs to become still and focused. | | | | Precision |
| Concentration | | | | Every movement has a purpose, every instruction |
| So with the mind still and focused, we can start to | | | | vital to the success of the exercise. Perfect, |
| concentrate on our bodies. Pilates is a mind/body | | | | precise movement is what you are trying to achieve |
| form of exercise and you must be present with the | | | | rather than many poor, inadequate repetitions. This |
| mind. Think about how your body feels, be aware | | | | is important for you to attain the results you are |
| of areas of stiffness and tension, focus on every | | | | hoping for safely, efficiently and relatively quickly. |
| movement you make and how that affects the rest | | | | Fluidity |
| of the body. This will lead to quality and precision of | | | | The human body is perfectly formed for movement, |
| movement, increase your body-awareness, keep the | | | | therefore every exercise in Pilates is dynamic (some |
| practice safe and effective - all important, especially | | | | modifications may hold a position, but the final form |
| when you are working by yourself. | | | | involves movement). They flow with the breath like |
| Alignment | | | | a perfectly executed waltz, lengthening away from |
| Alignment, neutral position, posture, core, centring: all | | | | your strong centre, controlled, free from tension and |
| part of the same thing. You've relaxed your body | | | | stress, and rhythmic. |
| and released any tension, you've cleared your mind | | | | Stamina |
| and your focus is on your body, now you need to | | | | Your deep postural muscles need to be working |
| check your alignment, depending on what position | | | | gently, but constantly in order to keep your body |
| you are in: if you are supine with legs extended, you | | | | correctly aligned. For this to be possible, they |
| will be more or less in neutral. If you are standing, | | | | require stamina. All your supporting muscles need |
| you need to pay a little more attention to your | | | | stamina so that your body can work as a whole: |
| posture. If you are seated or in box position, think | | | | think of a car - a great gear box or new brakes are |
| about the alignment of the pelvis and the spine. | | | | no good without the rest of the engine being in good |
| Breathing | | | | condition. Some muscles will tire very quickly |
| Breathe fully and wide. This serves several | | | | without the support of the others and with practise, |
| purposes: | | | | an exercise that seemed difficult to perform one |
| - it will remove any toxins from the lungs | | | | week will soon appear relatively easy. For example, |
| - the exhalations will relax you, the inhalations | | | | everyone complains about their arm, shoulder and |
| energise you | | | | neck when they perform a side plank the first few |
| - it will help focus the mind | | | | times. As they progress, they learn to use the |
| - it will help you engage the core muscles | | | | torso muscles which become stronger with practise, |
| - it will dictate the speed of the exercise, leading to | | | | they learn to engage the muscles of the legs which |
| flowing movements. | | | | also have a role to play. |