Pilates: For a strong body and mind

In the mid-1920s, German-born Joseph Pilates devised a new form of exercise that later took the world by storm. Pilates combined yoga, gymnastics, martial arts, and Eastern and Western philosophies in his new method. It is said that he even integrated some movements of animals in his comprehensive form. Today, the likes of Madonna, Tiger Woods, and Julia Roberts practice Pilates.

The basics

The mind-body relationship is the essence of Pilates practice. “A perfect balance of body and mind is that quality that furnishes all the physical and mental powers for attaining [the] ultimate goal…health and happiness,” Joseph Pilates had said.

The physical exercises in Pilates focus on the core muscles of the body—26 muscles located in the abdominal and lower back area of the body.

Body-mind benefits

• Increased ability to concentrate and focus
• Weight loss
• Better posture–people have even reported feeling taller after practicing Pilates
• Increased flexibility
• Better body control
• Greater agility, speed, and endurance
• Optimal functioning of muscles and bone structure.

At the core

At the foundation of the Pilates method of exercise are 10 movement principles. It is essential to practise these principles throughout while doing Pilates. The 10 movement principles are:

1. Become aware
   • Practice in an environment that helps you become aware of the mind-body connection—without loud music, TV, and any other distractions.
   • Be present in the movement, concentrating on the mind and body.
2. Achieve balance
   • This refers to components of fitness such as strength and flexibility and also to the importance of uniformly developed muscles of the body.
   • Though Pilates does focus on developing core strength, it is important to incorporate other Pilates exercises, which help increase flexibility and correct imbalances.
3. Breathe correctly
   • Joseph Pilates wrote in his book Return to Life Through Contrology, “Breathing is the first act of life, and the last….above all, learn to breathe correctly.”
   • In Pilates, emphasis is made on expanding the rib cage while inhaling and keeping the abdominal muscles tight throughout the breathing process to allow maximum utilisation of one’s lung capacity.
4. Concentrate deeply
   • Concentration creates a bridge between awareness and movement.
   • It also allows for more precise movement.
5. Centre yourself
   • This refers to finding your centre of gravity [in women this is usually in the middle of the pelvis and in men, in front of the navel]. It also refers to the union of the body, mind, and spirit.
   • Once you become centered through the practice of Pilates, the experience becomes much more rewarding.
6. Gain control
   • Control of movement occurs after much practice.
   • Eventually movement looks effortless due to remarkable control.
7. Be efficient
   • Working towards efficiency helps focus our energy where it is needed.
   • One must learn to exert the required energy towards the body part that is being exercised and keep the remainder of the body relaxed.
8. Create flow
   • This refers to continuous and seamless movement and also to the flow between breathing and movement.
9. Be precise
   • With precision in movement comes the ability to adequately isolate muscles and exercise them.
   • A great deal of precision is required while practicing Pilates to ensure each movement is executed in the right way.
10. Seek harmony
    • Correct body alignment, teaching positive movement, and achieving strength and flexibility help guide one towards the transformation that leads to harmony of the mind, body, and soul, – the essence of Pilates.

Instruments of health

Pilates is most often performed on a mat, however, its founder also devised several apparatus back when he was in Germany. These equipment “resist your movement in just the right way” Pilates had said. Some of them are:

• Reformer: The most popular piece of Pilate’s equipment perhaps due to its versatility and ability to perform exercises in full range of motion.
• Cadillac: Also known as a trap table, it is clear that Joseph Pilates got his inspiration for the Cadillac from a hospital bed, which he created to help World War I soldiers rehabilitate. As the base of the Cadillac does not move, it becomes an ideal choice for those lacking balance and stability, such as the elderly.
• Wunda Chair: This chair is simply a box with four springs. It is a very versatile piece of equipment with endless possibilities to exercise. With it, most of the exercises are done sitting up, making them more functional.
• Ladder Barrel and Step Barrel: Both are great pieces of equipment to help strengthen lower back muscles and stretch out on.
• Ped-a-Pul: One of Joseph Pilates original apparatus, though not commonly used, it helps develop upright alignment and balance. It is also helps shoulder rehabilitation and general upper body conditioning.
• Arm Chair: The arm chair aides in teaching correct shoulder mechanics—how to lower your shoulder blades, stabilise your upper body using your shoulders, and release tension from your shoulders.

So, if you’re looking for a complete workout, try Pilates.

Reference: Pilates by Real Isacowitz