Session 9 · Flow and Connect
Full Body Flow
Today’s session: 8 moves
Footwork series
Parallel, V-Position, Toes (10 each)Parallel, V-Position, Toes (10 each)
Frog
10 repsLie supine with feet in the straps, knees bent and turned out, heels together. Press legs out to straight and return. Springs: 1-2 medium (blue/green). A gentle way to introduce strap work while targeting the inner thighs and glutes.
Short Spine
5 repsLie supine with feet in the straps. Press legs out, then roll over bringing the carriage in as your hips lift overhead, then articulate your spine back down one vertebra at a time. Springs: 1-2 medium (blue/green). This is one of the most beautiful reformer exercises and a wonderful spinal massage.
Elephant
10 repsStand on the carriage with hands on the footbar, body folded forward in an inverted V position. Push the carriage back with your feet, keeping your arms and spine still. Springs: 2-3 heavy (red/black). A deceptively simple exercise that deeply targets the hamstrings and core.
Knee Stretches Round Back
10 reps10 reps
Kneeling Chest Expansion
8 repsKneel on the carriage facing away from the straps, holding the handles behind you. Pull the straps forward past your hips, expanding through the chest. Springs: 1 medium (blue/green). Builds balance, confidence, and beautiful posture.
Thigh Stretch
5 reps5 reps
Mermaid
4 each side4 each side
Pink Pilates Tip
You are no longer learning individual moves. You are building flowing sessions. That is a big shift.