Principles of Pilates: Centering

Here we are, halfway through learning about the six principles of Pilates. We’ve talked about breathing and concentration, and are moving on to centering. In Pilates, centering means more than one thing, and they are often happening at the same time. There is: 

• Finding the center of the mind-body connection.
• Finding control by using the core.
• Staying physically centered on the apparatus.

I love the layers of Pilates, and centering is a great example of that. A “simple” exercise can be broken down in so many ways to help you understand how and why you’re moving… and how to make that movement better. Let’s look at centering in action so you can see what I mean.

Centering The Mind & Body

In Pilates, the mind and body must work together. Unlike during a long run where you might let your mind wander, in Pilates, there’s no zoning out. To find this central connection, you really need two other principles of Pilates: concentration (using the mind) and control (using the body). We’ll talk about control soon enough, but you need the whole mind-body connection to be fully present during your practice. This is true even during the simplest of movements, such as getting down onto the mat. 

On the mat, we traditionally start standing, squat down to the mat, and then lie down. In this case, it’s important to find your center to help to control your body down to the ground with as much control as possible. To find that control, you need to be centered with your mind and body while also focusing on creating length through your torso. This will engage your core to support your body in this movement. 

Finding Center On The Apparatuses

I could find ways that you need to find center on each and every apparatus, engaging your core, using your mind and body together, and staying physically centered. I won’t of course, but I will give you a few examples to think about during your next Pilates workout. 

On the tower, you usually start seated, doing roll downs with the roll down bar. If you aren’t fully centered, you can quite literally let the bar and springs do most of the work. The intent, of course, is to do the movement in a very controlled manner, which requires focusing your mind and body while also supporting your body with the core. 

On the reformer, the first exercise is done laying down. The first step is to ensure you’re centered on the apparatus. Pilates equipment is very symmetrical which helps you and your instructor to tell if you’re positioned correctly. When it comes time to move, again, the mind body connection is required to control the carriage in and out. Your core needs to work, too, so you don’t clunk the springs and allow them to take control (or take you for a ride!). 

Centering To Find Imbalances

As you get better at finding your center in Pilates, you’ll start to notice your physical imbalances. We all have them: a stronger or weaker side, and a tighter or more flexible side. You may notice, for example, that it’s easier to control the springs with one leg versus the other. While Pilates will help you discover these imbalances, it will also help to even them out through building strength, mobility, and flexibility. 

As you can see, when we talk about one principle, all the others are needed to make it work. Over the next three posts, we’ll visit the final principles: control, precision, and flowing movement.