Dear Pilates Fam,
The next few months will be devoted to practices we can use in the studio and in our daily lives to balance ourselves and be present with ourselves, our families and the world around us, as Joe taught it.
mind·ful·ness
/ˈmīn(d)f(ə)lnəs/
noun
1.
the quality or state of being conscious or aware of something.
"their mindfulness of the wider cinematic tradition"2.
a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.
The early Pilates community always said that Joe was waaaay ahead of his time, and as a Pilates and neurobiology nerd, I now have the science behind the Pilates method to explain why and how Pilates is such an effective MINDFULNESS tool.
The Pilates principles are, in essence, and when practiced with intention, a pathway to the Flow state, which by scientific definition is the most optimal state we can experience.
Breath,concentration,center,control, precision, imagery, Flow; these are all the fundamental, underlying principles that lay the foundation for all Pilates movements. From footwork to mermaid to feet in straps, every movement, from transitioning to initiation of the movement to completion of the movement, is meant to be executed with these principles in mind. When practiced with intention, these principles, combined with the physical movements, give you the necessary ingredients to deeply embody the practice of MINDFULNESS.
The next few blogs will be dedicated to a deeper dive into how to use the principles in your regular Pilates practice-
Here’s how to use the first principle of Pilates, the Principle of Breath, in your classes
The Principle of Breath
Breath is the connector for your awareness between your body and your mind. It's a way to shift your awareness from “out there” to what is happening within your immediate experience of being in and moving in your body, or embodiment. In addition, it's a way to develop awareness of how our minds can wander and a tool to refocus on the NOW. This is our first tool for Mindfulness. And because we do it consistently, we can always refocus on our breath to return our awareness to being mindful of the moment and the movement we are in.
In addition to MINDFULNESS training, focused breathing does some really incredible things to our brain and nervous system. That’s the reason Joe called it an “internal shower”; breathwork has the ability to flush stress chemicals out of the brain and usher in the chemicals that create a sense of ease.
Tips for practicing the Principle of Breath
Focus on your breath first, then match your moves to the pace of your breath, rather than trying to start moving and then trying to remember to breathe. Breath first, and follow your breath with your movement.
Classically trained instructors are trained to tell you WHEN to breathe, while contemporary instructors will be more apt to remind you to breathe. The takeaway; just keep breathing.
Breath is the first principle of Pilates for a reason; breath first, movement next.
I get a lot of feedback from students who appreciate a challenging class. Try focusing your awareness on your breath for a full 50 minute class. I find it MOST challenging, and also most rewarding.
I take a lot of movement classes of every genre. Once I get the basic movements and rhythm down I begin to focus on my breath first and match my movement to my breath.
My most profound class experiences are when I choose to focus on my breath first and let the rest of the movement come along as it will.
Once you are able to focus at will on your breath, and actually breathe through an entire class, move on to the next principle, Concentration.
Concentration
Concentration in Pilates means putting your awareness on the area of your body you are moving in each moment; no mindless movement. This allows you to deeply engage in each movement and receive quality results.
Concentration means you narrow your awareness down to your “inner vision” of what is going on in both YOUR body and your awareness while you are moving. You shift from the idea of looking like anyone else in the class, or trying to make the perfect move, to where and how you feel each particular movement, always connecting movement to your core, and deepening your experience of it.
Concentration is another word for focus, which in the world of Flow is the precursor to being in the flow state. The saying is “Flow follows focus”.
How to apply the principle of Concentration in your practice-
Start with your breath and then begin to move. Match your movement to your breath. For example, inhaling for half the movement and exhaling for the other half. Try to begin and end your movement when you end your inhale or exhale, so they match. Once you’ve dialed in your breath/movement, shift your awareness inward to how you create your movement from your core.
Good questions to ask yourself are:
Where am I feeling this movement? (it can be a little different for everyone)
How does this movement initiate from my core?
Can I move and stay connected to my core?
How has my breath shifted during this movement?
How does my hand/arm or foot/leg connect to my core?
Can I breathe and move in a fluid manner? (if not, back out of the movement to find your breath and reboot)
What might I notice about myself in this heightened state of awareness?
How can I use the touch of the bumper to help me be more mindful of my moves?
As you begin to find your awareness on your core, or CENTER, you’ll find you can use BREATH and CONCENTRATION to return over and over to your CENTER, and you will have more and more MINDFUL moments!
Next month we will explore the principles of CENTER and CONTROL, and how to deepen your intention and your practice, so practice your Breath and Concentration and develop your mindful movement this month to get ready for a deeper dive coming up!