Session 3 · Reconnect
Building Awareness
Today’s session: 5 moves
Breath with Arm Raises
3 minLie on your back, knees bent, arms by your sides. Exhale and gently engage your TVA and pelvic floor. Slowly raise both arms overhead toward the floor behind you (only as far as comfortable). Inhale and lower your arms back down. Release the engagement. Repeat 8 times. Your ribs should not flare upward as your arms rise. If they do, reduce the range. Doming check: Watch your midline as your arms rise. If you see any doming or your ribs flare, keep the arms at shoulder height instead of overhead.
TVA with Toe Taps
3 minLie on your back, bring both legs to tabletop position (knees over hips, shins parallel to the ceiling). Exhale and engage your TVA. Slowly lower your right toes toward the floor. Only go as far as you can keep your pelvis completely stable. Inhale and return to tabletop. Repeat on the left. 6 taps each side. This is harder than it looks. Keep the movement small and controlled. Doming check: Watch your midline carefully during toe taps. This exercise can cause doming. If you see any ridge forming, reduce the range or return to heel slides instead.
Pelvic Floor Quick Flicks
2 minLie on your back, knees bent. Quickly engage your pelvic floor (a short, sharp lift) then immediately release. These are fast contractions, about 1 second each. Do 10 in a row, then rest for 10 seconds. Repeat 3 times. Quick flicks train the fast-twitch fibres of your pelvic floor, which are the ones that activate when you cough, sneeze, or laugh. Doming check: Watch your midline during the quick flicks. There should be no visible movement in your abdomen.
Side-Lying Pelvic Floor
2 minLie on your side with a pillow between your knees. Exhale and gently engage your pelvic floor. Hold for 5 seconds while breathing normally. Release fully. Repeat 6 times. Practicing in side-lying helps you feel the engagement differently and builds awareness in a gravity-neutral position.
Supine Butterfly with Breathing
2 minLie on your back. Bring the soles of your feet together and let your knees fall open (place pillows under your knees if this feels too intense on your inner thighs). Place your hands on your belly. Breathe slowly and deeply for 90 seconds. Feel the gentle stretch through your inner thighs and the calm settling into your body. This is restorative, not effortful.
Pink Pilates Tip
Doming check: watch your midline during every exercise. If you see a ridge or bulge, stop and reduce the difficulty.
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