Whole-body foundations

Welcome to Whole-body foundations. 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. Bridge. Finish your short set, rest, then prepare for the next movement in the same position. Lie with knees bent, feet parallel and arms resting alongside you. Press through both feet and lift the pelvis to a modest height. Keep the knees comfortably aligned with the feet and weight off the neck. Lower with control and pause before repeating. Breath. Exhale to lift; breathe normally if pausing; inhale to lower. Head and eyes. Eyes upward; do not turn the head while lifted. Short set. 4 to 6 repetitions with only a brief pause at the top. Another option. Lift only a few centimetres. Lower and rest if the hamstrings cramp. Avoid loading the neck. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Movement 5. Clam. Lower any lifted limb, rest, and turn gently onto one side. Support your head before beginning. Take extra time with the pause button. Lie on one side with knees comfortably bent, heels together and the head supported on a cushion or arm. Stack the pelvis without rolling backward. Lift the upper knee a small distance while the feet remain together. Lower slowly; finish the set before changing sides. Breath. Exhale to open; inhale to close. Head and eyes. Keep the neck in line with the trunk and look straight ahead. Short set. 5 to 8 each side, with a rest when changing sides. Another option. Reduce the opening or add cushioning beneath the side. Use a comfortable hip angle; respect clinical restrictions after hip surgery. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Around 2:00 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 6. Hands-and-knees rock back. Rest, then move carefully onto hands and knees only if this transfer and position are comfortable. Add knee cushioning and pause for more time. Use a padded mat with hands beneath shoulders and knees beneath hips, adjusted for comfort. Send the pelvis a short distance towards the heels. Keep the spine at a comfortable length without forcing the hips to the heels. Return over the knees without dropping between the shoulders. Breath. Exhale to rock back; inhale to return. Head and eyes. Look at the mat between and slightly ahead of the hands. Short set. 4 to 6 slow repetitions. Another option. Use forearms on a stable raised support, or choose seated practice. Avoid painful wrist or knee loading; cushioning does not make painful loading appropriate. Use the remaining time for a short comfortable set and rest. You do not need to keep moving until the next cue.

Movement 7. Hands-and-knees leg slide. Finish your short set, rest, then prepare for the next movement in the same position. Begin on hands and knees on a padded mat with a comfortable middle back position. Slide one foot backward until the leg is comfortably long, keeping toes on the floor. Keep the pelvis facing the mat and avoid a low-back dip. Slide the knee back beneath the hip and alternate. Breath. Exhale as the foot slides back; inhale to return. Head and eyes. Look down without letting the head drop. Short set. 4 to 6 each leg. Another option. Slide a shorter distance. Choose standing hip movement if hands-and-knees support is unsuitable. 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 8. Rib breathing. Pause and come to the mat using a comfortable route. If coming from another lying position, turn slowly through your side. Support your head and feet before continuing. 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.