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Transform Tension into Tranquility with this Gentle Pilates Workout
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Dec 5, 2023
Like this workout? Join our channel and gain access to live classes and replays: https://www.youtube.com/channel/UCmUxqJ_KuN6GQFc0Tg2o-XQ/join De-stress and Unwind At the end of a long busy day it can be hard to unwind, relax and de-stress. Join me for this super gentle flow with a focus on centring ourselves, breathing to calm our minds and bodies whilst enjoying gentle movements I filmed this workout late one evening and it certainly helped me to relax and look forward to a good nights sleep. Wishing you enjoyable workout and a great nights sleep Anyone following this class does so at their own risk. It is your personal responsibility to work safely and within your own limits. Subscribe for regular Pilates workouts: 👉 https://www.youtube.com/channel/UCmUxqJ_KuN6GQFc0Tg2o-XQ?sub_confirmation=1 Connect with me via: 👉 http://instagram.com/pilatesmovesyou 👉 http://www.facebook.com/pilatesmovesyou
View Video Transcript
0:00
When it's been a long, busy day and you just need to unwind, move and just try and relax your mind and relax your body, this is going to be your go-to workout
0:12
So you just need your mat. We're going to start standing for a very brief moment and then we're going to come down onto our mat
0:19
You don't need any space other than the only space you need is a space just slightly bigger than
0:30
your mat, that's it. And then you and I are going to move together. Okay, let's start, let's
0:37
unwind, let's breathe. Standing at the top of your mat, we're going to place our feet
0:48
parallel hip distance apart. So lifting the crown of your head towards the ceiling
0:55
drawing the tailbone down towards the floor, and a stand, tall, shoulders nice and relaxed. And we're going to start with a slow inhale. And slowly exhale
1:12
Breathing in through your nose and out through your mouth. Slowly lift those shoulders with the next
1:23
inhale and exhale draw those shoulders down. You can have your eyes open or your eyes open or your
1:29
your eyes closed. It's entirely up to you. And last one. We're going to move from side to side
1:44
Reach down one side to the outside of your knee. Let the other hand slide up your thigh
1:51
Come all the way back up. Go over to the other side. Lowering the breathing, inhale, inhale
2:00
as you reach down, exhale and left. Inhale, exhale. Last couple here
2:14
Place your hands on the front of your thighs, softening your knees
2:19
Inhale, drawing your chin down towards your chest. Start to slowly fold forwards, hands sliding down the thighs
2:28
You're going to reach your knees. I'm going to let the arms hang away from your body
2:33
Hold here. Draw your centre in and upward. Let those arms reach to the floor
2:42
Big breath in. And continue to roll down. Folding at the hips, pause here
2:52
Take a breath in. And then really slowly. Stand tall. One more time, inhale, hands on your thighs. Start to exhale as you fold forwards
3:14
We're going to come to the top of the knees and we're going to pause there. Breathing in, let the hands come away from your knees and then exhale. Continue to roll down
3:28
Bring your hands onto the mat and slowly, slowly, slowly, walk up the mat into a plank position
3:39
Bring your knees down onto the mat. Take the knees wide. Relax the feet. From here, slowly start to rock their hips back
3:52
Press forwards. Lower your chest down onto the mat. Inhale. Breathing out
4:02
Slowly lift up. And slowly rock back. Reach your hands up the mat
4:13
Think hips nice and open, pressing those sit bones down as close as you can towards your heels
4:21
And just sink your head down towards the mat. Let the arms relax
4:27
forearms come on to the mat. shoulders feeling heavy relax your abdominals
4:34
and just breathe and again
4:44
nice deep inhale slowly exhale and then when you're ready
4:54
start to slide those hands up the mat and draw your knees closer together
5:02
We're going to bring our hands onto the mat and we're going to come to a four point knee link position
5:09
So lengthening through the neck, draw your navel in and up. We're going to focus on just gently moving our bodies
5:19
Slide your left foot down the mat. Slide your right hand away
5:25
Lift the arm. lift the leg. Slowly lower back down. Slide them both in
5:35
Opposite side, right foot reaches. Left hand slides out. Lift your arm
5:44
Lift the leg, pause. And slowly lower and return. We're going to reach
5:54
lift lower return breathe breathe in out in out
6:24
Rounding your spine draw your navel in and up draw your chin in towards your chest Hold here Draw your navel in and up draw your tailbone down Just rock back gently Not very far We going to hover forwards and back
6:54
And again, forwards. And back. And one more of each. Come back to the centre. Find that long spine
7:12
So we, at the moment, shoulder blades are just sitting happy on the back of my rib cage
7:19
Keep the arms straight. Think about drawing the shoulder blades together as you sink your chest towards the mat
7:27
Press into the floor, draw those shoulder blades round on the side
7:32
the back of your rib cage. So we slowly sink down, slowly draw up. And again, slow control movements
7:51
And left, come back to your long spine. Take your left foot out to the side. Come over to the right side of your mat
7:59
start to hover backwards nice and slow reach the hands up the mat hold here breathe
8:11
breathe lift up up get ready we're going to rock back again hinge back
8:23
trying to keep that left left leg straight keeping your body centered
8:29
Breathe. If you're able to, bring your head down to the mat. Don't worry if you can't. Three, two, one, and lift up
8:40
Bringing those hands back underneath your shoulders. Nice, gentle movement now. We're going to lift and we're going to reach and open that chest. Eyes open or eyes closed
8:53
Slowly come back down. Bring your hand onto the mat. Rock backwards
8:59
Lift up. Raise your arm, nose to the ceiling. Hand comes down. Rock back
9:16
Left. Last one, press. Turn, open your chest, drawing the navel in towards your spine
9:25
bringing the hand back down, sweeping that leg back behind you. So we've got one knee under the hip
9:36
the other foot, press into that heel. Eyes close now. Push forward off the toes
9:45
let your shoulders come forwards and slowly rock back. Breathe in as you come forwards
9:55
Exhale. Last one
10:13
Press back, stand into that heel. Three, two, one
10:23
come forwards. Take your knees a little bit wider on the mat
10:30
You're going to bring you left hand over towards the right side. Palm faces the ceiling
10:36
Inhale, thread through. Exhale. Come back round. Opposite side
10:45
Inhale and reach. Breathe out. Center. So keep the movement as small or as big as you feel is right for you
11:03
Just enjoy moving. One more on each side. Using that breath, breathe in
11:18
Breathe out. And last one. Slowly bring your sit bones back to your heels
11:32
And again, reaching up the mat, relax those shoulders. Let the hands, arms slide in towards you
11:39
Relax those shoulders. Sit happily here and breathe. One more big inhale
11:53
Slowly start to lift your chest up
12:03
and come to a kneeling position Well done Okay we're going to swing our legs right
12:10
We're going to swing around together and come and sit on the mat in a long frog position
12:18
So we try and think about lengthening the spine, connecting into your centre, place your hands on the front of your shins
12:26
and just begin to ground yourself here on the mat. You can take your feet wide if it feels more comfortable and just sit here, eyes closed in this piece
12:40
position. Thinking about lifting the crown of the head to the ceiling, relaxing those shoulders
12:49
pull them away from your ears. Nice big inhale. Breathe out. And again, exhale
13:10
Bring in your left arm up reach towards the ceiling and bring you right hand down by your side We going to lift up and over and reach over to the side
13:21
Keep the movement nice and gentle. Come all the way back up, bring that hand down onto the floor
13:31
Raise your right arm up. Take your time, inhale, lift up and over
13:39
Breathing up and comes down. Keep the eyes closed or open
13:49
We're going one more time on each side. It's quite nice to close your eyes
14:00
Get rid of any external stimulation and just focus on your movement, your breath
14:08
and your body and slowly come all the way back up. So placing those hands back on the front of your shins
14:21
Again, just relax your shoulders. Feel nice and grounded on the mat
14:29
So I'd like you to bring your hands and either cossack your arms
14:34
have your elbows just below your shoulders, or bring your hands across the shoulders
14:39
crossing them over front of your chest. I want you to slowly turn your head to the left
14:46
and start to rotate your spine round to the left side. Draw back to the centre
14:56
Inhale, we're turning right. Exhale, centre. So just staying focused on you and your body
15:11
And then just one more to each side
15:22
So the more times you do this workout, the more familiar you're going to become with the movements
15:30
the less times you're going to need to open your eyes and look at the camera, look at the screen, because you'll just be able to follow my verbal instructions
15:42
I want you to bring your knees together. Place your hands on the outside of your calves and open your eyes
15:53
We're going to roll down together onto the mats. We're going to find connection into our core
15:59
Draw your chin down to your navel. Start to slowly roll back off those sit bones, connecting into your core as you roll down and come down to rest on your mat
16:18
Bring your arms down by your side, walk your feet up the mat, feet, knees, hip distance and just get yourself nice and settled
16:30
So you want the collarbone wide. feeling those shoulder blades on the mat, ribs heavy on the mat
16:39
Feet anchored, lightly resting on the mat. And we're going to take a nice big inhale
16:50
Slowly raise your arms with the next inhale, up to vertical, and then above and beyond reaching
17:02
Pass the top of your mat, pressing the back of the ribs into the mat
17:08
Exhale, slowly lift those arms up and over and hover the hands just off the mat
17:16
In, lift. Exhale, lift up and back over
17:27
We're going to go three more. And two
17:41
Last one. Keep focused on you, focused on your breath, focused on your body
17:52
Bringing those hands down now to rest against the mat, relaxing those shoulders
17:59
Walk your feet slowly together, inside of the knees, pressing together. And then just slide the palms out slightly wider than your mat
18:10
Again, shoulders relaxed. We're going to lift our left hip. Roll the knees to the right
18:19
Let the left foot lift off the mat. Slowly roll your head in the opposite direction
18:26
Pause here. breathe breath in and then breathe out roll into the centre
18:37
Roll through the middle and over to the opposite side, slowly turning your head in the opposite direction
18:46
And lift up. Nice, everybody, and again. And lift
18:59
Just a couple more here. Well done. Nice and slow
19:15
Just a light connection into your centre. Big inhale. Last one. So I'd like to take you right foot off the floor, draw that knee into your chest
19:34
Hug that thigh in towards you here. Relax those shoulders. Same on the opposite side, left foot lifts off
19:43
Draw that thigh that knee into your chest Keep the feet apart Draw those knees in relaxing the shoulders start to slowly rotate your feet around
19:59
Change direction, three, two, one, really nice, you're going to bring your feet down onto
20:08
the mat. Okay, relax the arms, turning your head to the right
20:17
Roll through the centre and round the left. And again. And centre
20:31
Raise the arms up, palms face in towards each other. I want you to reach with the fingertips gently, stretching up to the ceiling, and then draw back down
20:45
So we're going to go from side to side. Switching. Just focus on that movement through the shoulder girdle
20:57
Nice and gentle. And relax. And then reach both hands together
21:09
Press the fingertips to the ceiling. Release. Two more. Release
21:20
Last one. Release. Well done. You're going to bring your arms down by your side
21:29
We're going to slowly roll over onto our left side. Bring your hand down, right hand in front of you on the mat
21:37
And slowly lift yourself up. Take your time with this. We're going to swing those legs round and we're coming over to the left side
21:45
of our mat. Breathe here. We're going to take our right leg
21:52
out to the side. And when you're ready, we're going to slowly press
21:58
and sit back, allowing your hands to slide up the mat. Hold here
22:11
We're going to slowly lift up again. and then we're going to slowly press back
22:25
And again, we lift. And rocking back, we're going to hold here
22:34
Just relax the arms. Three, two, one. Bring the forearms in to help you press up
22:48
Well done. Bring your hands back under your shoulders and then step the right foot back
22:54
We're going to keep the eyes closed now. Rock forwards. Rock back, pressing that heel to the mat
23:03
And forwards and back. Keep just a gentle light connection into your centre
23:13
And one more time. Nice. So we're going to bring that knee in
23:22
and we're going to take the knees wide. We've got our hands in the middle of the mat at the moment
23:30
Okay, so neutral spine. Slowly walk your hand round to the right side of the mat, right hand
23:38
and then place your left hand next to it. And from here, we're going to lift up
23:43
into our cats, draw your chin up towards your chest. Hold this stretch. Rock over to the left side
23:52
and back to centre. Walk over to the left and centre and this is your last one. Rock to the side
24:05
and centre. Walk your hands into the middle. Long spine round to the left side. And centre. Walk your hands into the middle
24:09
long spine round to the left side placing the hands side by side
24:16
lift and press into your cat rock over
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to the right and centre and again and last one
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Bringing your hands into the middle of the mat and then slowly bring those knees back to the centre
24:47
and we're going to take our body so we hinge back we reach the hands up the mat
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just allow your ribs, your chest to start to sink down onto your thighs
24:59
slide the arms down by your side palms face up to the ceiling and we're going to allow our forehead to rest on the mat
25:13
Those shoulder blades are going to glide down and round towards the floor
25:21
And we're now going to stay here and just breathe. Keep that mind-body connection
25:32
Just let your body feel heavy slowing down your breathing slowly inhale
25:49
and exhale and again I'm going to leave you to stay grounded, settled, relaxed, on your mats
26:22
Sleep well. Thank you for joining me
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