Learn the ‘lateral breathing’ technique to facilitate deep, full breaths.

5 minutes

Full inhalations and exhalations help to purify the blood, reduce stress and rid the body of waste products.

Particularly beneficial for those with lung problems or postural issues such as rounded shoulders.

How To: Establish ‘neutral zones’ for the pelvis, spine, head & neck. Intrinsic for Pilates and daily life.

11 minutes

Alignment is one of the key principles in Pilates. If posture, lifestyle, injury or other causes lead to malalignment or we exercise without due concern for correct positioning our muscles cannot function optimally, we risk injury and additional wear and tear to the joints. Benefits include:

• Reduced lower back pain

• Improved sports performance

• Tummy looks flatter!

Bladder weakness effects many of us- both men and women. Improve your pelvic floor control with this Kegel session.

4 minute intro +
3, 6 or 9 minutes of exercises

Join in with this pelvic floor training routine as often as possible to reduce those ‘oops’ moments.

Option: Use a Kegel ball during the session.