This information is found on wikipedia. I recommend all my students to incorporate the 5 basic principles -- not only in your exercises, but also in everyday life!
The Stott Pilates method has exercises designed to restore the natural curves of the spine and rebalance the muscles[5] around the joints. The Stott Pilates method places more emphasis on scapular stabilization than other methods do.[6] The method focuses on the following five basic principles[7]:
[edit]Breathing
The breath pattern[8] used in the Stott Pilates method involves an expansion of the rib cage out to the sides and back without allowing the shoulders to lift. According to Stott Pilates, it is also important to breathe into the lower part of the lungs, because there is more efficient gas exchange.
[edit]Pelvic placement
Pelvic placement emphasizes stabilization of the pelvis and lumbar spine (lower back).[9][10][11] in either a neutral or an imprinted position. Neutral placement maintains the normal curve of the lower back[12]: when lying on one’s back, the front of hip bones and pubic bone should lie parallel to the mat, and the lower back should not be pressed into the mat. While breathingand engaging abdominals[13] in this position no strain should be felt through the lower back[14][15] In an imprinted position, the lower back is moving toward the mat.[16]
[edit]Ribcage placement
The ribcage position affects the alignment of the thoracic (upper) spine. When lying on the back in a neutral position, maintain the sense of the weight of the ribs resting gently on the mat (that is, maintain the normal curve of the upper back). Don't lift off or push the rib cage into the mat. Pay particular attention to the placement of the rib cage when inhaling or while performing arm movements overhead.
[edit]Scapular movement
Stabilizing the scapulae (shoulder blades) on the back of the rib cage is as important as contracting the abdominals[17] during the initiation of every exercise. This will help avoid strain through the neck and upper shoulders. To achieve proper placement, a sense of width should be maintained across the front and back of the shoulders, making sure to neither allow the shoulders to round forward too much nor squeeze together toward the spine. Shoulders should not be lifted too far, or over-depressed. Placement should be somewhere between these two positions.
[edit]Head and cervical spine placement
The cervical spine (neck) should hold its natural curve with the head balanced directly above the shoulders when sitting, lying and standing. In some cases, a small pillow should be used when lying on the back to put the head and neck in a comfortable position. Whenever lifting the head and upper body from the mat, lengthen the back of the neck and nod the head forward without jamming the chin into the chest. There should be enough room to fit one’s fist between the chin and chest. Once the head is in proper position and the shoulder blades are stabilized (Principle 4), the upper torso can be lifted by contracting the abdominals and sliding the rib cage toward the pelvis.
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