Stretch and mobilise through your hips and legs with this gentle paced class

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.

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Regular – Mobilise and strengthen Pilates

Mat based class working to mobilise and strengthen throughout the body.

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Tough – Total body stretch and strengthen

Advanced full body workout incorporating a range of stretch and strengthening sequences

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