House of AnandaMovement · Stillness · Wisdom · JourneyThe Pilates learning room
Exercise library
25 foundational movements, step by step.
25 exercises found
Foundation · Lying on back
Rib breathing
Notice rib movement and develop a breathing rhythm you can carry into exercise.
Breath awareness →Foundation · Lying on back
Pelvic rock
Explore the difference between a pelvic tilt and your comfortable middle position.
Body awareness →Foundation · Lying on back
Heel slide
Practise moving a leg while maintaining comfortable trunk support.
Movement control →Foundation · Lying on back
Knee fold
Develop control of a single-leg lift before more demanding leg patterns.
Movement control →Foundation · Lying on back
Bent-knee opening
Explore hip rotation without borrowing movement from the whole pelvis.
Hip mobility →Foundation · Lying on back
Arm arcs
Explore an overhead reach that respects available shoulder movement.
Shoulder mobility →Developing · Lying on back
Chest-lift preparation
Introduce a small controlled trunk curl.
Trunk strength →Foundation · Lying on back
Bridge
Build controlled hip extension and awareness of even foot pressure.
Hip strength →Foundation · Side lying
Clam
Practise controlled hip rotation with a stable side-lying trunk.
Hip strength →Foundation · Side lying
Side-lying leg lift
Develop lateral hip strength through a comfortable range.
Hip strength →Developing · Side lying
Side-kick preparation
Coordinate hip movement while keeping the trunk organised.
Movement control →Foundation · Lying on front
Prone leg reach
Explore hip extension without making height the goal.
Hip strength →Foundation · Lying on front
Swan preparation
Introduce a small supported upper-back extension.
Spinal mobility →Foundation · Hands and knees
Hands-and-knees rock back
Explore hip bending with a supported trunk.
Hip mobility →Foundation · Hands and knees
Hands-and-knees arm reach
Practise an arm reach while maintaining three-point support.
Movement control →Foundation · Hands and knees
Hands-and-knees leg slide
Prepare for opposite-arm-and-leg patterns with a supported leg slide.
Movement control →Foundation · Seated
Seated spine length
Find an adaptable seated position that allows breathing.
Body awareness →Foundation · Seated
Seated rotation
Explore controlled trunk rotation within a comfortable range.
Spinal mobility →Foundation · Seated
Seated side reach
Explore side-body length with seated support.
Spinal mobility →Foundation · Standing
Standing organisation
Notice adaptable standing support without gripping.
Body awareness →Foundation · Standing
Supported heel raise
Build calf control and practise a steady lowering phase.
Leg strength →Foundation · Standing
Supported weight shift
Explore balance while retaining a dependable support.
Balance →Foundation · Standing
Wall press
Introduce upper-body pushing with adjustable loading.
Upper-body strength →Foundation · Lying on back
Hundred preparation
Introduce the rhythm of the Hundred without lifting the head or both legs.
Breath coordination →Developing · Lying on back
Single-leg toe tap
Develop controlled lowering from a single-leg lift.
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