Aligning the head, shoulders, hips, knees and ankles on a stable base of a neutral spine and pelvis, provide the ability to move joints in their intended range of movement, (ROM), ie flexion, extension, lateral rotation and flexion, abduction, adduction, supination, pronation and circumduction from zero to 360 degrees depending on the limb and its limitations.  It is also necessary to consider the alignment of the smaller joints such as wrist, elbows, knees, ankles and feet too.  This awareness of alignment and stable base encourages correct muscle recruitment and prevents excessive load through the joints that causes dysfunction.

Alignment is the key to good stability both statically and dynamically.   Drawing a plumb line from the head to the toes is a helpful visualization of alignment whether in a start position of standing; lying; prone; four-point kneeling; side lying or upright on knees.

Stability and mobility also depend on our conscious awareness of the degree of pelvic floor engagement or centring used to achieve movement of the joint in the desired direction. A good analogy is that of a dimmer switch; turning recruitment up or down depending on our movement and its load. Therefore, muscular recruitment is related to the challenge of the movement being performed and likewise over-recruiting or bracing has a detrimental effect as it contributes to muscular tension and prohibits flowing movement.

Essentially, Pilates teaches us that mobility and stability are interdependent and interconnected leading the body to move effectively and efficiently. The eight principles of Pilates are the basis for each exercise to establish correct joint alignment, efficient muscle recruitment and breathing through core stability while being able to relax, concentrate, have flowing movement and most importantly facilitating functional movement.