Flow 1: The 10-Minute Bedtime Reset | 10-Minute Bedtime Pilates Reset

Flow 1

The 10-Minute Bedtime Reset

⏱ 10 minutes All levels
Program progressFlow 1 of 1

Today’s session: 7 moves

Illustration of Breath Arrival Pilates exercise, Pink Pilates Club

Breath Arrival

1 min

Inhale through nose for 4 counts. Hold for 7. Exhale through mouth for 8. Repeat 3 times.

Illustration of Neck and Jaw Release Pilates exercise, Pink Pilates Club

Neck and Jaw Release

1 min

Gently drop chin to chest. Slowly roll ear to shoulder, each side. Open mouth wide, then let jaw go slack. Repeat.

Illustration of Supine Spinal Twist Pilates exercise, Pink Pilates Club

Supine Spinal Twist

2 min

Knees bent, feet flat. Let both knees fall to one side. Arms wide. Stay for 60 seconds each side. Breathe into the stretch.

Illustration of Hip Flexor Release Pilates exercise, Pink Pilates Club

Hip Flexor Release

2 min

Figure four stretch: ankle over opposite knee, gently draw legs toward chest. Hold 60 seconds each side. Let gravity do the work.

Illustration of Pelvic Tilts into Bridge Pilates exercise, Pink Pilates Club

Pelvic Tilts into Bridge

1 min

Rock pelvis slowly: flatten lower back, then arch. After 6 tilts, float hips into a gentle bridge. Hold 10 seconds. Lower slowly. Repeat twice.

Illustration of Legs Up the Wall Pilates exercise, Pink Pilates Club

Legs Up the Wall

2 min

Scoot close to wall (or headboard). Extend legs up. Arms by sides, palms up. Close eyes. Breathe naturally. Stay for 2 full minutes.

Illustration of Body Scan and Release Pilates exercise, Pink Pilates Club

Body Scan and Release

1 min

Lie flat, eyes closed. Starting at scalp, consciously soften each body part: forehead, jaw, shoulders, arms, hands, belly, hips, legs, feet. By the time you reach your toes, you should feel melted.

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Pink Pilates Tip

Your Complete Evening Sequence

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