flexibility flow pilates

Flexibility flow Pilates

Pilates class combining stretches and exercises to mobilise throughout the body.

  • Difficulty: Moderate
  • Length: 32 minutes

The class begins in standing then continues into four-point kneeling, onto our fronts and backs on the mat. Please always remember to work to a level that you feel is safe and suitable for you. 

This class includes: 

  • Standing toe walking and heel raises
  • Double leg stretch 
  • Standing mermaid
  • Squats with heel rasies
  • Side plie squats – circle reach
  • Calf stretch and salute 
  • Roll downs
  • Four-point kneeling cat stretch 
  • Combined swimming and fire-hydrant 
  • Thread the needle
  • Child pose and side bend
  • Leg lift and one leg kick
  • Cobra – child pose stretches
  • One leg stretch
  • Bridge with arm raises
  • Opposite arm and leg stretch
  • Rotation stretch 
  • Glute stretch 
  • Sitting spine twist, ‘Y’stretch and side bend 

The class begins in standing and we warm up through our feet with toe walking and heel raises. We then bring our arms and legs together with a standing double leg stretch before lengthening through our sides with a standing mermaid stretch. We then work into our legs a little more with some squats with heel raises and side plie squats. Staying into a side plie position we stretch our upper backs with a circle reach. We then stretch our calf muscles adding some upper body movements while we hold the stretch. We then move into a salute stretch to open out through the front of our hips, before rolling down into four-point kneeling onto the mat to continue our class. 

In four-point kneeling we begin by mobilising our spines with a cat stretch then lengthen through the body and open our hips with a combined swimming and fire-hydrant movement. We then stretch our upper back with a thread the needle movement before stretching our spines again with a child pose stretch. We then come down onto our fronts on the mat and engage our hips with a leg lift and one leg kick movement, then stretch our spines into extension with a cobra stretch. 

Moving onto our backs we lengthen though our legs with a one leg stretch and mobilise though our spines and upper body again with a bridge with arm raises. We then lengthen though the whole body again with an opposite arm and leg stretch before we cool down with a rotation stretch and glute muscle stretch. We then finish the class into sitting with a spine twist and combine ‘Y’ stretch, side bend and tree hug sequence. 

Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

  • Kornelia Mund

    Hi Vicky,
    Thank you for this excellent class today, I hadn’t been able to fit in any Pilates for about a month (terribly stressful time at work)! Happy to be back.
    Hope you’re well.
    Best wishes

    1. Vicky

      Hi Kornelia, Thank you for your comment, I am really pleased you enjoyed the class! best wishes, Vicky

  • Michael

    Excellent. Just the job for loosening up my limbs after a long bike ride yesterday

  • Derek

    Thanks Vicky, Great stretches. Just what I needed after kissing a few days.

  • Sue

    Great to to be back doing Pilates after an absence through injury. I can definitely feel the benefit of doing the class and will be revisiting it to regain more flexibility. Thank you.

Leave a Reply

Your email address will not be published. Required fields are marked *