Pilates

(from wikipedia - http://en.wikipedia.org/wiki/Pilates)

Pilates believed his method uses the mind to control the muscles. The program focuses on the core postural muscles which help keep the body balanced and which are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso muscles.

Pilates created "The Pilates Principles" to condition the entire body: proper alignment, centering, concentration, control, precision, breathing, and flowing movement.

* to attempt to create a fusion of mind and body, so that without even engaging the mind, the body will move with economy, grace, and balance.

Breathing - circulating the blood - it has to be charged with oxygen and purged of waste gases through proper breathing. Full and thorough inhalation and exhalation are purportedly a part of every Pilates exercise.

Pilates saw forced exhalation as the key to full inhalation. “Squeeze out the lungs as you would wring a wet towel dry,” he is reputed to have said. Pilates breathing should be done with concentration, control, and precision.

Pilates breathing is described as a posterior lateral breathing, meaning that the practitioner is instructed to breathe deep into the back and sides of his or her rib cage. When practitioners exhale, they are instructed to note the engagement of their deep abdominal and pelvic floor muscles and maintain this engagement as they inhale. Pilates attempts to properly coordinate this breathing practice with movement, including breathing instructions with every exercise.

Centering - Pilates called the very large group of muscles in the center of the body – encompassing the abdomen, lower back, hips, and buttocks – the “powerhouse.” All energy for Pilates exercises is said to begin from the powerhouse and flow outward to the limbs.

Concentration - Pilates demands intense focus. For instance, the inner thighs and pelvic floor may be assessed when doing a standing exercise that tones the triceps. Beginners are instructed to pay careful attention to their bodies, building on very small, delicate fundamental movements and controlled breathing.

Precision - every movement has a purpose. Every instruction is considered vitally important to the success of the whole. The focus is on doing one precise and perfect movement, rather than many halfhearted ones. The goal is for this precision to eventually become second nature, and carry over into everyday life as grace and economy of movement.

Flow or efficiency of movement - Movement is expected to be kept continuous between exercises through the use of appropriate transitions. Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina.