A steady trunk

Welcome to A steady trunk. 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 1:30 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. Knee fold. Finish your short set, rest, then prepare for the next movement in the same position. Begin on your back with knees bent and both feet grounded. Float one foot just clear of the mat with the knee bent. Raise it only as far as the pelvis remains comfortable and steady. Lower the foot quietly and repeat with the other leg. Breath. Exhale to float the foot; inhale to lower. Head and eyes. Eyes upward; keep the back of the head heavy. Short set. 4 to 6 each side. Another option. Keep toes on the floor and unweight one heel. Return to heel slides if you cannot move comfortably without straining. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Around 1:30 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 5. Bent-knee opening. Finish your short set, rest, then prepare for the next movement in the same position. Lie with feet down and knees bent. Keep a comfortable space between your feet. Let one knee move a little outward as the foot rolls gently on its outer edge. Keep the opposite side of the pelvis settled. Return the knee to the starting position and alternate sides. Breath. Exhale to open; inhale to return, or use another comfortable rhythm. Head and eyes. Head resting, eyes upward. Short set. 4 to 6 each side. Another option. Open only a small distance. Stay within any hip-replacement movement restrictions given by your clinician. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Around 1:30 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 6. 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.