Back to the basics - the importance of Pilates fundamentals

At the beginning of each term, I like to spend a little extra time working on the basic fundamental principles of Pilates.  This includes ensuring that each participant is effectively able to master the concepts of abdominal centreing, alignment, breathing and concentration.  Sometimes, participants are eagre to jump into the more global muscle challenging exercises and the concept of drilling into the fine intricacies of the basic principles can be a little daunting.  This, in itself, represents a need to enlist the ability to "concentrate" and really make the most of of the practice.  Lets revisit a few ways that we can encourage ourselves to switch off from our daily distractions and really focus on the work presented in class.

Concentration:
Concentration in Pilates represents the ability to focus on the particular exercise, the muscles and bones involved, our breathing and the feeling of our body in space or against a surface.  When we concentrate, we are applying our concious awareness to control movement.  When we use the principle of concentration, we are able to correct faulty alignment and muscle use by examining how we are placed - statically and once we engage in movement.  Once we have corrected our alignment, we can then create healthy movement patterns with correct muscle sequencing.  The retraining of poor patterns is under our voluntary control, allowing us the ability to develop efficient movement patterns.  I love to bombard my clients with a large amount of cues - encouraging different ways of promoting the same excellent technique.  This, however, can be confusing for some people and can cause information overload.  Participants are encouraged to use the information they feel most beneficial and switch off from any additional information that might be distracting their ability to concentrate.  It is the responsibility of a good instructor to ensure the progression of information is delivered in an "easy to digest", sequential format - with exercises taught in layers - clearly and specifically described.  The Pilates practitioner should also be able to communicate the purpose behind the principles and each exercise, to allow the participant further motivation to perfect their execution.
In a group class, this can sometimes be challenging, so please, communicate your specific needs to your instructor to ensure you are getting the most out of your session.
Breathing:
The breath in Pilates is consciously controlled to establish an efficient pattern, encouraging streamlined oxygen exchange and activating muscles in the abdominal wall.  The conscious control of the breath is also an excellent concentration stimulate, the simple practice of being aware of our breathing allowing us to focus on our physical body in a way we can feel immediately.  You want to feel yourself effectively directing the air to the lower part of the lungs and allowing the ribcage to expand sideways.  Minimise fast, shallow breathing and tension in the upper shoulders and neck. 
Alignment:
As we attempt to align ourselves, we must become more aware of our bodies.  This acute awareness enlists a deeper level of concentration - the feedback felt from our sensory nerves giving us a platform to work from and towards.  If we have access to a mirror, we can also access visual feedback on our alignment, giving us something tangible to work towards.  In some positions and exercises, balance is greatly affected by our alignment and again provides another attribute to be aware of.
Abdominal Centreing:
Engaging and connecting with your abdominal centre allows you to become aware of your centre.  When practiced and maintained in class, this awareness can be easily brought into the rest of your daily activities, creating a connection with your Pilates session away from the class setting.  Many people feel completely disconnected from their abdominal area, which is why the simple process of reconnecting with your "corset" can provide an instant feeling of "wholeness" and again builds the principle of concentration.

In summary, using the fundamentals further builds the basic principle of concentration.  Suddenly the basic principles don't seem to basic anymore and you are then able to get a great deal more out of each and every exercise, regardless of intensity.  Allow yourself the opportunity to nurture your body as a whole, including your alignment, abdominal centre and breathing and explore the intense results of intense concentration.

-Natasha Debsieh
Cert IV Pilates Instructor
Practical Pilates
Pilates in St George region of Sydney's South and Wollongong