Day 3 · Root, Reset & Regulate
Gentle Flow
Today’s session: 4 moves
Cat-Cow with Breath
10 repsOn all fours, wrists under shoulders, knees under hips. Inhale to arch your back, lifting your chest and tailbone (cow). Exhale to round, tucking your chin and pelvis (cat). Move as slowly as you can. Let each breath guide the movement like a wave through your spine.
Pelvic Clocks
8 reps each directionLie on your back, knees bent. Imagine your pelvis is the face of a clock. Tilt to 12 o’clock (flatten your back), then to 3 (shift right hip down), 6 (arch slightly), 9 (shift left hip down). Then circle smoothly. Reverse direction. Keep movements small and controlled.
Single Leg Stretch Prep
6 each sideLie on your back, head resting on the mat. Draw one knee to your chest, other leg extended at 45 degrees or higher. Hands gently on your shin. Exhale to switch. Keep your pelvis still and your core connection steady. Slow, mindful switches.
Child’s Pose with Side Stretch
30 sec each sideIn child’s pose, knees wide, walk your hands to the right. Feel the stretch along your left side body. Breathe into the space between your ribs. Hold and melt. Then walk your hands to the left and repeat.
Pink Pilates Tip
Flow, do not force. My body knows what to do.