Your first ten minutes

Welcome to Your first ten minutes. This is an editorial practice draft awaiting qualified Pilates review. Mat and optional folded towel for head or knee support. Choose only comfortable movements and transfers. Stop for pain, dizziness or feeling unwell. These suggested blocks include short sets and generous rest, not continuous exercise. Keep breathing naturally. The session moves on automatically. Pause whenever you need more time. Keep the page open and the screen unlocked.

Movement 1. Rib breathing. Take time to find this supported starting position. Lie with knees bent, feet resting on the mat and the head comfortably supported. Rest hands around the lower ribs. Notice the support beneath you. Allow the lower ribs to widen gently as you breathe in. Let the breath leave without squeezing hard or flattening the back. Breath. Breathe comfortably in and out. Avoid trying to fill the lungs to their maximum. Head and eyes. Look comfortably upward; support the head if the chin tips back. Short set. 4 to 6 comfortable breaths, then rest. Another option. Sit supported in a chair with both feet down. Pause if breathing makes you light-headed; return to your normal breath. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Movement 2. Pelvic rock. Finish your short set, rest, then prepare for the next movement in the same position. Lie on your back with knees bent, feet hip-width apart and arms relaxed. Make a small, comfortable tilt that brings the low back a little closer to the mat. Return through your usual resting curve. Explore a tiny tilt in the other direction without pushing into a large arch. Breath. Exhale for the first gentle tilt; inhale as you return. Head and eyes. Eyes upward, jaw soft and head resting. Short set. 4 to 6 small cycles. Another option. Make the movement smaller, or simply notice the resting position. Avoid painful end ranges; a middle position differs between bodies. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Movement 3. Heel slide. Finish your short set, rest, then prepare for the next movement in the same position. Lie with both knees bent and feet on the mat. Settle the ribs and pelvis comfortably. Slide one heel a short distance away while keeping it on the floor. Keep the pelvis quiet and stop before the back starts to arch. Slide the heel back and change legs. Breath. Exhale as the heel slides away; inhale to return. Head and eyes. Look upward with the head supported. Short set. 4 to 6 repetitions each leg, alternating. Another option. Slide only a few centimetres. Shorten the range for back or hip discomfort; stop if pain persists. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Around 1:00 into the block, after earlier guidance:

If you have finished the first side, rest, then practise the other side with the same small range. If you have already completed both sides, rest for the remaining time.

Movement 4. Arm arcs. Finish your short set, rest, then prepare for the next movement in the same position. Lie with knees bent and feet down. Reach both arms comfortably towards the ceiling. Move the arms slowly towards the space above your head. Stop before the ribs flare, the back arches or the shoulders pinch. Bring the arms back above the chest. Breath. Inhale as the arms travel; exhale to return. Head and eyes. Head supported and eyes upward. Short set. 4 to 6 repetitions. Another option. Move one arm at a time through a smaller arc. Stop for shoulder pain, tingling or numbness. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Movement 5. Rib breathing. Finish your short set, rest, then prepare for the next movement in the same position. Lie with knees bent, feet resting on the mat and the head comfortably supported. Rest hands around the lower ribs. Notice the support beneath you. Allow the lower ribs to widen gently as you breathe in. Let the breath leave without squeezing hard or flattening the back. Breath. Breathe comfortably in and out. Avoid trying to fill the lungs to their maximum. Head and eyes. Look comfortably upward; support the head if the chin tips back. Short set. 4 to 6 comfortable breaths, then rest. Another option. Sit supported in a chair with both feet down. Pause if breathing makes you light-headed; return to your normal breath. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Your practice is complete. Rest comfortably and let your breathing settle. Use your familiar supported route to change position slowly when ready. You may record your practice in My Ananda, make a note or simply finish here.