Foundation · Mixed · about 35 minutes

Pilates for yoga practitioners

Practise shoulder support, hip control and trunk organisation alongside your yoga.

Firm chair or stable counter; a mat for any floor blocks. Suggested blocks include setup, short sets, changing sides and rest. The spoken introduction and unhurried cues can make the total longer than 35 minutes. Use the stated short repetitions, then rest.

01 · 3 minute block

Standing organisation →

Stand near a stable chair or wall with feet at a comfortable width and knees unlocked.

Feel contact beneath the heel and both sides of the forefoot.
Let the pelvis and ribs settle over your base of support.
Allow the shoulders to rest while you breathe normally.

Breath: Use 4–6 unforced breaths.

Short set: One short check-in, with support if needed.

Easier option: Keep a hand on a stable support or sit instead.

02 · 4 minute block

Wall press →

Stand facing a wall, hands at comfortable shoulder height and width. Step back only a little.

Bend the elbows and bring the chest a small distance towards the wall.
Keep the body moving as a supported line without the head leading.
Press through the hands to return.

Breath: Inhale as you approach; exhale to press away.

Short set: 5–8 repetitions.

Easier option: Stand closer to the wall.

03 · 3 minute block

Supported heel raise →

Stand facing a stable chair or counter with both hands supported and feet parallel.

Rise a small distance onto the balls of both feet.
Keep weight distributed across the forefoot without rolling the ankles outward.
Lower the heels slowly and reset.

Breath: Exhale to rise; inhale to lower.

Short set: 5–8 repetitions.

Easier option: Keep the lift low or perform seated heel raises.

04 · 3 minute block

Supported weight shift →

Stand beside a stable counter with one or both hands available for support.

Shift a little weight onto one leg without leaning the whole trunk sideways.
Unweight the opposite heel; keep the toes down initially.
Return to even weight and alternate sides.

Breath: Breathe throughout; avoid bracing or breath holding.

Short set: 4–6 shifts each side, only a few seconds each.

Easier option: Keep both feet fully down and shift less weight.

05 · 3 minute block

Hands-and-knees rock back →

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.

Short set: 4–6 slow repetitions.

Easier option: Use forearms on a stable raised support, or choose seated practice.

06 · 4 minute block

Hands-and-knees arm reach →

Begin on hands and knees, spreading pressure across the supporting hand and both knees.

Slide one hand a short distance forward along the mat.
If steady, briefly float that hand without rotating the trunk.
Return it beneath the shoulder and alternate arms.

Breath: Exhale during the reach; inhale to return.

Short set: 4–6 each arm.

Easier option: Keep fingertips on the mat throughout.

07 · 4 minute block

Hands-and-knees leg slide →

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.

Short set: 4–6 each leg.

Easier option: Slide a shorter distance.

08 · 4 minute block

Prone leg reach →

Lie on your front with the forehead supported on folded hands and legs comfortably apart.

Lengthen one leg along the mat without lifting the pelvis.
If comfortable, let that foot hover a very small distance.
Return it to the mat, rest and alternate.

Breath: Exhale during the reach; inhale to release.

Short set: 4–6 each leg.

Easier option: Keep the foot touching the mat for the whole reach.

09 · 3 minute block

Swan preparation →

Lie on your front with forearms supported and elbows slightly ahead of the shoulders.

Lengthen the crown of the head away from the pelvis.
Lift the breastbone a small distance, using the arms only for gentle assistance.
Lower slowly and relax between repetitions.

Breath: Inhale during the small lift; exhale to lower.

Short set: 3–5 comfortable repetitions.

Easier option: Remain low on folded hands and practise length without lifting.

10 · 4 minute block

Seated spine length →

Sit on a firm chair with feet flat, or on a raised cushion if floor sitting is familiar.

Notice the weight across both sitting bones.
Grow gently upward through the crown without lifting the ribs forcefully.
Soften excess effort while keeping an easy upright position.

Breath: Take 4–6 natural breaths; let the ribs move.

Short set: One short set, then relax against support.

Easier option: Use the chair back for support.

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