Table of Contents
Foreword 4
Getting Started 6
Self-assessment 8
Finding time for pilates 10
How to start 12
The six pilates principles 14
Finding balance 16
Principle 1 breathing 18
Exploring the breath 20
The importance of lateral breathing 24
Principle 2 concentration 26
Principle 3 center 30
Principle 4 precision 32
Principle 5 flow 34
Principle 6 control 38
Physical fundamentals 40
The right focus 42
Look at yourself 44
Position of the head and neck 46
Weight-bearing tripod of the feet 48
The Program
Starting your practice 52
Standing roll down 54
Seated ripple 56
Pelvic tilt & shoulder bridge preparation 58
Abdominal curl & oblique preparation 60
Roll up & swimming 62
Swimming & hip rolls 64
Corkscrew & 100s (beginner) 66
100s (intermediate) & leg circles 68
Side lift & bicycle on side 70
Double & single leg stretches 1 72
Single leg stretches 2 & criss cross 74
Roll over & spine stretch 76
Saw & spine twist 78
Teaser 2 & preparation for control back 80
Mermaid & prone hamstring curls 82
Diamond press & cat stretch 84
Preparation for, & control front 86
Elephant stretch & push up 88
Standing roll down & shoulder curl 90
Continuing your practice 92
Glossary 93
For more information 94
For further reading 95
Index 95
