Principles

https://www.basipilates.com/teaching/the-ten-principles/

These are the quotes that I have taken from the book that I believe support each principle:

• Control/ Awareness– “One of the major results of contrology is gaining the mastery of your mind over the complete control of your body… Ideally our muscles should obey our will…Contrology begins with mind over muscles.” “Good posture can be successfully acquired only when the entire mechanism of the body is under perfect control. Graceful carriage follows as a matter of course.”

• Balance– “True flexibility can only be achieved when all muscles are uniformly developed.”

• Breath– “Breathing is the first act of life and the last. Our very life depends on it.” “You must completely exhale and inhale, always trying to ‘squeeze’ every atom of impure air from your lungs in much the same manner that you would wring every drop of water from a wet cloth… This in turn supplies the bloodstream with vitally necessary life-giving oxygen. Also, the complete exhalation and inhalation of air stimulates all muscles into greater activity.”

• Concentration– “Always keep your mind wholly concentrated on the purpose of the exercises as your perform them.” “Concentrate on the correct movements EACH TIME YOU EXERCISE, lest you do them improperly and thus lose all the vital benefits of their value.”

• Efficiency– “Developing minor muscles naturally helps to strengthen major muscles…. When all of your muscles are properly developed you will, as a matter of course, perform your work with minimum effort and maximum pleasure.” “This in turn results in perfect posture when sitting, standing, or walking with the utilization of approximately only 25 percent of your energy.”

• Precision– “The benefits of Contrology depend upon your performing the exercises exactly according to instructions- and not otherwise.”

• Harmony– “so too is the proper functioning of your own body the direct result of the assembled Contrology exercises that produce a harmonious structure we term physical fitness reflecting itself in a coordinated and balanced tripart unity of body, mind, and spirit.”

• I do not have any quotes that specifically support Core and Flow but I believe they are at the heart of each exercise.

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• 控制/意識——“控​​制的主要成果之一是讓你的頭腦完全控制你的身體……理想情況下，我們的肌肉應該服從我們的意志……控制始於頭腦而不是肌肉。” “只有身體的整個機制都在完美的控制之下，才能成功獲得良好的姿勢。優雅的馬車是理所當然的。”

• 平衡——“真正的柔韌性只有在所有肌肉都得到統一發展的情況下才能實現。”

• 呼吸——“呼吸是生命的第一個動作，也是最後一個動作。我們的生命都依賴於它。” “你必須完全呼氣和吸氣，總是試圖‘擠壓’肺部的每一個不純淨的空氣，就像你從濕布上擰下每一滴水一樣……這反過來又為血液提供了至關重要的生命- 給氧氣。此外，空氣的完全呼出和吸入會刺激所有肌肉進行更大的活動。”

• 專注力——“在進行練習時，始終將注意力完全集中在練習的目的上。” “每次鍛煉時都要專注於正確的動作，以免你做錯了動作，從而失去了它們價值的所有重要好處。”

• 效率——“自然地發展小肌肉有助於增強大肌肉...... 當你所有的肌肉都得到適當的鍛煉時，你當然會以最小的努力和最大的樂趣來完成你的工作。” “這反過來又會在坐著、站著或走路時產生完美的姿勢，而只消耗大約 25% 的能量。”

• 精確——“控制學的好處取決於你完全按照說明進行練習——而不是其他方式。”

• 和諧——“你自己身體的正常運作也是控制學練習的直接結果，這些練習產生了一種和諧的結構，我們稱之為身體健康，反映在身體、思想和精神的協調和平衡的三部分統一中。”

• 我沒有任何特別支持 Core 和 Flow 的引用，但我相信它們是每個練習的核心。