Day 11 · Rise, Strengthen & Lengthen
Core Flow
Today’s session: 5 moves
Hundred (Modified)
100 breaths (10 sets of 10)Lie on your back, knees at 90 degrees (or extend legs to 45 degrees for more challenge). Curl your head and shoulders up. Pump your arms vigorously by your sides. Inhale for 5 pumps, exhale for 5 pumps. Keep your lower back pressed into the mat. If your neck tires, rest your head down for a set.
Single Leg Stretch
10 each sideCurl your head and shoulders up. Draw one knee to your chest, hands on your shin. Extend the other leg to 45 degrees. Exhale to switch. Find a rhythm: pull, pull, switch. Pull, pull, switch. Your upper body stays lifted and still while your legs move.
Criss-Cross Prep
8 each sideHands behind your head, elbows wide. Curl up and rotate your right shoulder toward your left knee, extending your right leg. Hold for 2 seconds. Switch sides with control. Exhale as you rotate. Think of lifting and twisting, not crunching. Lead with your ribcage, not your elbow.
Plank Hold
3 holds of 15 secOn your forearms and toes (or knees for modification). Create one long line from head to heels. Draw your belly up toward your spine. Breathe steadily. Think of pulling your elbows toward your toes without actually moving. Rest for 10 seconds between holds.
Child’s Pose Recovery
1 minKnees wide, sink your hips back toward your heels. Arms extended or resting by your sides. Let your forehead rest on the mat. Breathe into your back body. Feel your ribs expand with each inhale. You have earned this rest.
Pink Pilates Tip
I flow with strength and grace. Both can exist together.