I have been enthusiastic about the mind-body connection for as long as I can remember. I was introduced to Eastern thought and philosophy at a young age and found myself fascinated by it. So when I was finally exposed to Pilates a few years ago, I found it a natural fit. 

Pilates is not an “Eastern Practice” but was actually founded in Europe by Joseph Pilates during World War I.  Joseph Pilates was an interesting character with a background in boxing and circus performance. He was once a self-defense instructor for Scotland Yard. A sickly child, he was drawn to eastern philosophy as a way to improve his health and mental well-being. I’m drawn to that as well.

The technique that he developed was actually called Contrology. He defined Contrology as “the comprehensive integration of body, mind and spirit.” It is thoroughly described in his book, Return to Life Through Contrology. Soon after the introduction of Contrology, the dance community adopted it. Joseph Pilates brought his techniques to America in 1925 when he emigrated from Germany. Again his exercise system was embraced in the large professional dance community of New York City where he set up his first studio. 

Joseph Pilates died in 1967 at age 87. He was remarkably fit until the very end.

Pilates looks somewhat like yoga, but it is much more dynamic. Students come in and out of poses using multiple repetitions to gain strength. The goal of Pilates is to develop mind-body uniformity, balance, flexibility and strength, to improve posture and to focus on the “powerhouse,” the core. “The core”, for anyone who isn’t aware, is used to describe the central part of your body which is essentially from the bottom of the rib cage to the bottom of the glutes (the muscles in your bottom). What more could a person ask for in an exercise program?

Pilates has six principles and they are: 

1. Concentration: This is the mind-body connection, the quality of being present in the body during all movements so the practitioner can notice how the body feels. 
2. Control: This is the acknowledgement that the mind controls all exercises and prevents injury. 
3. Centering: This refers to the powerhouse, rather than mental “centering.” All movements come from the core and extend out to the legs and arms. 
4. Fluidity of Movement: Pilates movements are controlled yet flowing. 
5. Precision: All movements have a purpose and should be perfected through repetition. 
6. Breathing: Breathe in through the nose and out the mouth completely inflating the lungs and then forcefully exhaling out all the air to rid the body of toxins.

Although not principles, there are a number of concepts that are equally important. While practicing the movements, the body is in a “C” curve, with the front of the body concave, abdominal muscles scooped out, with the navel to the spine. The body is always lengthening, especially the extremities and the spine.  Even the neck has a “cervical nod” which lengthens the neck by pressing out through the crown of the head while simultaneously bringing the chin closer to the neck. Although it is a natural tendency to focus on the parts of the body in movement, the anchored parts are the most important because the anchor helps the practitioner to do the exercise correctly and safely. Always listen to your body and view it as a whole. Pilates is a form of non-impact exercises which, when perfected, will result in a natural flow and rhythm of one movement into the next. Lastly, relax! Avoid tensing the muscles.

The benefits of regular Pilates practice are numerous. Flexibility and posture are improved. You will also find increased grace, stimulation of the circulatory and lymph systems, and reduction in stress, fatigue, and pain. Pilates is accessible to everyone.

If Pilates sounds interesting, you may be wondering the best way to start, with a DVD or in a class? My suggestion is always to take a class. Although DVDs can be helpful, the true benefit of Pilates can only be gained through precision. The feedback of an instructor and detailed guidance are invaluable. 

A few simple introductory body awareness exercises follow.

First, you get to know the Pilates breath! Lying on the floor, become aware of where your spine touches the surface. Bend your legs to help the back become as flat as possible. Begin by breathing in through the nose and out through the mouth. Be sure you exhale every bit of air—as Mr. Pilates use to describe it—as if wringing out a wet cloth. As you inhale, fill the lungs, expanding the rib cage in a 360-degree direction. Feel the ribs move outward toward the ceiling, but also downward into the floor. While exhaling, imagine you are pulling the rib cage in and down (like into a corset) with the navel to the spine. Just breathing like this, with control and concentration, for five minutes a day will improve your mental well-being.

A second body awareness exercise called “bridging” is one of my favorites! In the same position as described above, lying on the floor with legs bent and spine flat, bring your shoulder blades in toward each other and down toward the your feet. Begin to squeeze your buttocks and lift the tailbone, spine, and torso off the floor—one vertebra at a time. Inhale as you lift off the floor then exhale as you return to the floor, one vertebra at a time. I tell my students to imagine they have little circles of Velcro on each vertebra and that as they lift, they can hear each one peel off, and as they place them back down again, they can hear the Velcro making contact again. Repeat this movement 4-6 times. You will find that some vertebras seem stuck together. Work on improving their independent movement. This action with the spine is called “articulation” or “imprinting” and is one of the key concepts of Pilates. 

Enjoy your new knowledge of your breath and spine, and happy Pilates. Wishing you wellness and peace, and hoping to see you in one of my classes soon.