普拉提原則
- May 28, 2022
- 6 min read
Joseph Pilates 本人沒有使用原則這個詞。 所以原則是後來添加或從方法中提取的東西。
Philip Friedman and Gail Eisen 於 1980 年出版了第一本關於普拉提的書《普拉提身體和心理調節方法》。 這是第一次使用“普拉提原則”一詞的地方。
普拉提六大原則
專注
核心
控制 - 控制
呼吸——呼吸
精密 - 精密
河流流動的運動
Rael Isacowitz 對六項原則的補充
意識——意識
平衡 - 平衡
效率 - 效率
和諧——和諧
Joseph Pilates himself did not use the word principles. So the principles are something that was added later or extracted from the method.
Philip Friedman and Gail Eisen published the first book on Pilates, The Pilates Method of Physical and Mental Conditioning, in 1980 . This is where the term "Pilates Principles" is used for the first time.
The Six Pilates Principles
concentration
centering
control - control
respiration - breathing
Precision - precision
River - flowing movement
Addition of the six principles by Rael Isacowitz
Consciousness - awareness
balance - balance
Efficiency - efficiency
harmony - harmony
A description of the six principles
concentration
Joseph Pilates said: "Contrology is complete coordination of body, mind, and spirit". In Pilates, you should not perform the movements automatically and unconsciously and distract yourself, for example, with television, conversations or music. By focusing on what you are doing and how you are doing it, you become aware of movement and what is going on in your mind as you move.
centering
... has several aspects: The mental preparation before moving the body. A calming down and staying with yourself. The preparation of the body for the activity to be performed, for example by activating the core of the body. The execution of the movements from the middle of the body.
control - control
An essential term, because Joseph Pilates called his art of movement 'Contrology'. Nothing is left to chance when performing Pilates exercises. You decide to do an exercise within a certain setup, and then you do it and complete it with an appropriate number of reps. You keep control over your own body and over the devices (apparatus) and their springs. Romana Kryzanowska said, "What Pilates is can be summed up in these words: stretching with strength and control. And the control part is the most important part because it causes you to strain your head." / "You can say what Pilates is in these words: Stretch with strength and control. And the control part is the most important because it makes you use your mind". (quoted from Brooke Siler, "The Women's Health Big Book of PILATES" (2013))
respiration - breathing
Joseph Pilates prescribes a precise breathing pattern for each exercise in his textbook on mat exercises. Trainers and customers who have been to his studio report that he mostly only used "out with the air" as an instruction when directly instructing. He also said "Squeeze your lungs out like you would wring a wet towel dry." / "Squeeze out the lungs as you would wring a wet towel dry". His idea was that you should empty your lungs completely and then refill them with fresh air. I don't know if there are any health benefits associated with it. But it was so important to him that he even invented his own device to train for this: the Breath-a-cizer This can still be bought today, for example at Gratz. Romana Kryzanowska is quoted in the book by Philip Friedman and Gail Eisen as having the general rule, "Inhale to exert, exhale when returning or relaxing," with the modification "If you're doing something that squeezes your body tight, then use the movement to push the air out of your lungs and breathe in as you stand up." / "If you're doing something that squeezes your body tight, use the motion to squeeze air out of your lungs and inhale when you straighten up". In her DVD series "Romana on Pilates: The Legacy Edition" she distinguishes between specific "breathing exercises", i.e. exercises in which the focus is on breathing and a special breathing pattern should be used, and exercises
What is certain is that Pilates does not involve holding the breath and that specific control is exercised to prevent the pressure of the diaphragm from bulging the abdominal cavity outward.
Precision - precision
Precise movements are a result of concentration, centering and control. Every body is different and has, for example, a different physiognomy with the same weight. So it's not about making something look like someone else's. Precision refers to your own execution. If you move imprecisely in Pilates, you will not achieve the interaction of the muscle groups, which are the actual goal of the exercise. It is therefore important to understand exactly how the exercise is to be carried out and what the goal is with it. The next step is to feel it. In this way, the exercise is precise.
River - flowing movement
Pilates exercises flow. You have a flow within the exercises and, if possible, also in the transitions from one exercise to another. In this way it is possible to maintain concentration during the exercise and throughout the exercise. Losing concentration means losing flow and having to recollect (center) yourself to continue the practice. The challenge of keeping the flow on the machines, or even between machines, is greater than it is on the mat. Therefore, the mat exercises are well suited to practice maintaining the flow of movement through skillful transitions between exercises.
And here are the supplemented principles in my interpretation:
Consciousness - awareness
Learning or performing a Pilates exercise requires awareness. An opening of one's mind to the instruction or the demonstration of the exercise and also an awareness of how one's execution still deviates from what the teacher conveys in his words or through his demonstration. Awareness is not meant as a purely intellectual task, but above all it is about feeling in one's own body. This own feeling is essential for the learning process. While words, tactile feedback and reflection are important feedback, one's own feeling and perception is the most important teacher in the long run.
balance - balance
This concept is multifaceted. On the one hand, it is obviously about physical balance, which is required in every Pilates exercise. Parts of the body are constantly moving and others are muscularly working against it in perfect balance to keep them still. In addition, there are also a number of Pilates exercises that specifically play with balancing, such as the teaser or rolling like-a-ball. Of course, in a broader context, it is also about the Pilates training unit as such, which should appeal to the trainee in a balanced way. All muscle groups should be used in a balanced way, or addressed in such a way that the trainee's body is in better balance than before (if necessary). And finally, you can also experience balance as a yin and yang of balanced alternation between, for example, activity and rest.
Efficiency - efficiency
The Pilates exercises invite you to exert yourself unnecessarily. As a result, this leads to rather solid, rigid bodies that do not move harmoniously. To avoid this, it's best to move as efficiently as possible, recruit the muscle groups necessary for the exercise, and keep the rest of the body in a comfortable, responsive state.
harmony - harmony
When all parts of the body move in a coordinated manner towards one another, a harmonious picture emerges. But harmony should also be reflected - and here we are again with Joseph Pilate's idea of "complete coordination of body, mind, and spirit" - in the thoughts and emotions and thus also in the facial expression. I often see people in Pilates training where the body and the mind are more in a battle with each other. Creating harmony between the two can be very liberating.
Of course, you can't keep all 10 principles described here in mind at the same time while practicing, but you can recall these principles during a Pilates class and measure your own practice against them.
At pilates-powers we have a clock in the upper exercise room that keeps reminding us of the Pilates principles:
And since our watch has 12 hours, I added compassion and joy to two aspects that are personally important to me.
Joseph Pilates: Die Biografie Paperback – 20 8 月 2018
The Pilates Method of Physical and Mental Conditioning
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