Session 2 · Reconnect
Breath and Connection
Today’s session: 5 moves
Extended Diaphragmatic Breathing
2 minLie on your back, knees bent. Breathe in for 4 counts through your nose, feeling your ribs expand sideways. Breathe out for 6 counts through pursed lips, feeling your ribs draw gently inward. The longer exhale activates your parasympathetic nervous system. Practice 8 slow breaths. Doming check: Watch your midline as you breathe. There should be no ridging or bulging.
Pelvic Floor Elevator
3 minImagine your pelvic floor is a lift in a building. On your exhale, gently draw up to the ground floor (20% effort). Hold for a breath. Draw up to the first floor (40% effort). Hold. Draw up to the second floor (60% effort). Hold. Now slowly lower back down: first floor, ground floor, fully released. Repeat 6 times. Take your time. The slow lowering is just as important as the lifting. Doming check: Watch your midline throughout. If you see any doming at higher levels, stay at the ground and first floors only.
TVA with Heel Slides
3 minLie on your back, knees bent, feet flat. Exhale and gently engage your TVA (hip bones drawing together). Keeping your pelvis completely still, slowly slide your right foot away along the floor until your leg is almost straight. Inhale and slide it back. Repeat on the left. 6 slides each side. Your pelvis should not rock or tilt at all. Doming check: Watch your midline as you slide each foot. If you see any doming, slide only halfway and keep the engagement lighter.
Knee Drops
2 minLie on your back, knees bent, feet flat. Exhale, gently engage your TVA. Let your right knee drop slowly out to the side, only as far as you can keep your pelvis completely still. Inhale and bring it back. Repeat on the left. 6 each side. This is about pelvic stability, not how far the knee goes. Doming check: Watch your midline as the knee drops. If you see any ridging, reduce the range of movement.
Side-Lying Breathing
2 minRoll onto your side with a pillow between your knees. Place your top hand on your ribs. Breathe in and feel your ribs expand into the floor beneath you. Breathe out and feel them soften. This is a wonderful way to feel the lateral (sideways) expansion of your breath. Practice 8 breaths, then roll to the other side for 8 more.
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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