Day 4 · Root, Reset & Regulate
Root Down
Today’s session: 4 moves
4-7-8 Breathing
5 roundsInhale through your nose for 4 counts. Hold your breath gently for 7 counts. Exhale slowly through your mouth for 8 counts. This pattern activates your parasympathetic nervous system, telling your body it is safe to relax and let go.
Glute Bridges
10 repsFeet flat on the floor, hip-width apart. Exhale to lift your hips, peeling your spine off the mat one vertebra at a time. Squeeze your glutes gently at the top and hold for 3 seconds. Inhale to lower. Feel the connection between your core and your glutes.
Supine March
10 each sideKnees at 90 degrees, shins parallel to the ceiling. Exhale and lower one foot toward the floor, keeping the knee bent. Inhale to return. Alternate sides. Your pelvis stays completely still, like a bowl of water that must not spill.
Somatic Twist
Hold 30 sec each sideLie on your back, arms wide in a T shape. Let both knees fall to one side. Keep both shoulders heavy on the mat. Breathe deeply into the stretch. Let gravity do the work. There is no effort here, only surrender.
Pink Pilates Tip
I am rooted and grounded. My body is safe.