Classical Pilates for Modern Life

Shining light on Pilates truths, honoring Joseph Pilates,

and supporting you in your Pilates journey. 

      The Pilates Cheat Sheet :) 

Mastering Form & Technique

Pilates isn’t just about movement—it’s about how you move. Whether you’re a seasoned practitioner or just thinking about starting, this reference guide will help you understand the essentials of classical Pilates. Keep this checklist handy when practicing or choosing a class to ensure you’re building strength, control, and alignment the right way.

1. Breathing

✅ Inhale through your nose, exhale through your mouth.
✅ Coordinate your breath with  movement. As a rule of thumb, inhale while beginning the movement and exhale while completing it. 
✅ Avoid holding your breath.

2. Engage Your Lower Abdominals

✅ Draw your lower abdominals towards the ribcage, along the spine, as if to tuck them under your ribcage.
✅ Avoid pushing your belly out while breathing—think of corset or a belt wrapped around your waist.

3. Stabilize Pelvis & Align Spine

✅ Maintain a neutral pelvis unless an exercise requires an imprint.
✅ You must know what “tuck” and “arch” means for your spine.

✅  Keep the spine long-avoid excessive arching or tucking.
✅ Lengthen through the crown of your head to maintain a long spine.

4. Shoulder Placement

✅ Lower your shoulders down and away from your ears.
✅ Widen the collarbones and keep the upper body relaxed.
✅ Draw shoulder blades slightly down and wide across your back for shoulder stability.

5. Position Your Head & Neck 

✅ Support the head with upper abs while lifting it off the mat.  
✅ Keep the neck in line with the spine-avoid jutting the chin forward.
✅ Keep the gaze aligned with the direction of movement.

✅ If tension builds in the neck, modify or reset your form. 

6. Controlled Movements

✅ Move evenly on both sides—avoid relying on one stronger side.
✅ Maintain control, even when returning to the starting position.
✅ Avoid gripping with hands or feet, or tensing muscles. 

7. Work Within Your Range of Motion

✅ Move only as far as you can maintain form  and control of spine alignment.
✅ Don;t sacrifice aligment or stability for a greater range. 
✅ Modify the range if needed to maintain quality of movement. 

8. Precision & Focus Matter

✅ Perform each movement with purpose, slowly and deliberately. 
✅ Pay attension to every datail of the movement. 
✅ Be mentally present in the moment and in the movement. 

Next time you are moving through the Pilates repertoire, have the checklist in front of you for reference, or read through it before the session. Moving through Pilates exercises correctly is what makes it effective. These key principles ensure that you move with control, and safety, helping you build a strong, balanced, and pain-free body. Whether you're practicing on your own or attending a class, keep this checklist in mind and feel the difference in your movement:)

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Sincerely,

Joanna 😊