Day 1 · Root, Reset & Regulate
Breath Connection
Today’s session: 4 moves
Diaphragmatic Breathing
2 minLie on your back, hands on your belly. Breathe in through your nose for 4 counts, feel your belly rise. Exhale for 6 counts, feel it fall. Let each exhale be longer than the inhale. Feel your ribcage soften with every breath.
Dead Bug Breathing
8 reps each sideArms up, knees at 90 degrees. As you exhale, extend opposite arm and leg slowly toward the floor. Inhale to return to start. Keep your lower back pressed gently into the mat throughout. Move with your breath, not ahead of it.
Pelvic Tilts
10 repsGently tilt your pelvis to flatten your lower back against the mat, then release to neutral. Coordinate with your breath: exhale to tilt, inhale to release. Feel the subtle engagement of your deep abdominals with each tilt.
Constructive Rest
3 minLie with knees bent, feet flat on the floor hip-width apart, arms resting at your sides. Simply breathe and allow your body to settle into the mat. Notice the weight of your body being held. There is nothing to do here but be.
Pink Pilates Tip
Today I choose to begin. That is enough.