34 Thursday - Practice the Contrology Sequence

Joseph Pilates’ 1945 book, “Return to Life Through Contrology,” introduces his innovative exercise method, Contrology, focusing on mental discipline, breathing, spinal alignment, and core strength. The book outlines 34 exercises, starting with simple ones and advancing to more complex movements, all aimed at improving core strength and overall well-being. Designed to mitigate modern lifestyle’s health impacts, Pilates’ exercises have evolved to include variations for diverse needs. Joseph stressed the importance of following the exercise sequence to achieve optimal health, blending physical, mental, and spiritual wellness. Regular practice of these sequences not only offers physical benefits but also acts as a form of meditation, enhancing mind and spirit awareness.

How Joe used to teach Pilates:

Kate Noble demonstrates each exercise:

Tips

• Prioritize form and precision over speed or repetitions.
• If you feel pain, stop, amend or avoid the exercise. Don’t push through the pain.
• All exercises that put pressure on the neck are Advanced exercises.
• Be Patient and Consistent: Pilates requires time to see flexibility and strength improvements.
  – The population Joe wrote his book for wasn't accustomed to sitting for hours per day and using smartphones. The average spine, especially the neck, is more prone to injury these days.
  New and returning individuals to physical modalities should practice pre-Pilates, using the time to get to know their bodies before jumping straight into the sequence.
• Beginners should focus on mastering the technique with a professional’s guidance before attempting advanced moves.
• if you’re losing ability to breathe correctly through the higher-level exercises, you may not be ready to do them.
• Focus on Breathing: Controlled breathing is essential in Pilates for maintaining rhythm and enhancing effectiveness. It’s more than just physical exertion; it’s about harmonizing body and mind through breath.

YouTube Resources

Pre-Pilates

Videos

• Understand your body before practicing Pilates by Aalaya
• Seated Pre-Pilates Routine by Christina Gadar
• Supine Pre-Pilates Routine by Christina Gadar

Playlists

• Pre-Pilates by Roz Katz
• Pilates to do at home- TRADITIONALS and PRE-PILATES by Tensegrity Training
• Pre-Pilates & Standing Pilates by Christina Gadar
• Pre-pilates Series by Mary Stern Physiotherapy
• Pre-pilates Basics by Oasis Hub Wellness and Movement
  Pre-Pilates for a Healthy Spine – Miguel Bengoa
• Beginner level Pilates videos
• FAQs

Videos

The shorter the video, the faster the pace will be

• The 34 exercises- 1 Rep Drill by Leslie Logan - 7 mins
• The 34 exercises by Jessica Roberts – 16 mins
• The 34 exercises by Northwood Pilates – 24 mins
• The 34 exercises by Christina LK Black – 26 mins
• The 34 exercises by Leslie Logan - 37 mins
• The 34 exercises by Kala Loek (Fletcher) - 25 mins
• The 34 exercises by Elena (YouTubePilates) - 31 mins
• The 34 Exercises by My Ballet Coach - 40 mins
• The 34 exercises by Idit Spiro - 46 mins
• The 34 exercises by Elena (YouTube Pilates) - 46 mins
• The 34 exercises made accessible for all levels by Idit Spiro - 51 mins

Playlists

• The 34 exercises by Jessica Roberts
• The 34 exercises by Andrea Maida
• The 34 exercises by Kala Loek (Fletcher)
• Classical Pilates Mat Sequences by BodyMindBalanceOH
• Classical Pilates Breakdown by Christina LK Black

Variations of the sequence

• Beginner Classical Mat by Pilates Mamii – 40 mins
• Beginner Classical Mat by Ashlea – 12 mins
  Beginner Classical Mat by Noelle Roberts – 21 mins
• Improver/Intermediate by Clare Goodwin – 58 mins
• Intermediate Classical Mat by Lilyfit- 24 mins
• Intermediate Classical Mat by Brooke Tyler – 13 mins
• Intermediate Mat Jessica Schatz – 23 mins
  
• PDF of The Jay Grimes Mat sequence by Pilatesology

Books

• Return to Life by Joseph H. Pilates - The original Pilates exercise book written by the creator and visionary of the Pilates method of exercise
  Return to Life 21st Century Edition by Judd Robbins
• The Complete Classic Pilates Method: “Centre Yourself with this Step-by-Step Approach to Joseph Pilates’s Original Matwork Programme”
• More recommended books

Extra Resources

• Downloadable PDF by Pilatesology. – Basic, Intermediate, Advanced – Levels & Repetitions
  Video – tips to learn the sequence by Andrea Maida
• Recommended Mats
• Flash Cards by Leslie Logan
• Wall Poster – 30x45cm
• Podcast episode about the exercises by Pilates Elephants