Stretch and mobilise through your hips and legs with this gentle paced class
- Difficulty: Easier
- Length: 20 minutes
This is a nice gentle paced class that can be enjoyed by itself as part of a wider workout – whether as part of a longer Pilates session or as a nice warm up or cool down for a run or other more intense exercise.
The class begins in four-point kneeling then moves down onto our fronts and backs, finishing with some gentle stretches in sitting. The class is suitable for most levels but as always please work to a level that you feel safe and comfortable with.
This class includes:
- Four-point kneeling swimming
- Leg pull in prone with pike
- Downward dog calf stretch
- Child pose stretch
- Hip flexor stretch with side bend
- One leg kick
- Hamstring curl
- Quad stretch
- One leg circle
- Dynamic hamstring stretch
- Sitting glute/piriformis stretch
- Seated roll downs
We begin the class in four-point kneeling and lengthen through our body and legs with a swimming movement. We then challenge our control with a leg pull in prone and further our stretch into a Pike position. From here we stretch through our calf muscles into a modified downward dog position. We then continue to stretch with a child pose stretch and then into a hip flexor stretch in kneeling.
Moving down onto our fronts we continue to move and stretch through our legs with a one leg kick, hamstring curl and a quadricep muscle stretch. Onto our fronts we then mobilise through our hips with a one leg circle. Cooling down with a dynamic hamstring stretch on our backs and then moving into sitting we gently stretch our glute muscles before finishing with some seated roll downs.
This class goes well with:
Easier – Simple hip strength and mobility
Mat-based class focusing on gently mobilising and strengthening the hip region.
Regular – Mobilise and strengthen Pilates
Mat based class working to mobilise and strengthen throughout the body.
Tough – Total body stretch and strengthen
Advanced full body workout incorporating a range of stretch and strengthening sequences