Simple mobility flow Pilates

Gently move and stretch throughout the body with this simple-to-follow Pilates routine

  • Difficulty: Easier
  • Length: 38 minutes

The class begins with a short warm up in standing then continues down onto the mat into four-point kneeling, our fronts, sides and onto our backs. The class is suitable for most levels but as always please work to a level that you feel safe and comfortable to do.

This class includes:

  • Standing – arm opening and circles
  • Balance series
  • Hamstring sweeps
  • Mini side plie squats
  • Leg extension
  • Roll downs
  • Pike and calf stretch
  • Swimming
  • Cat stretch
  • Thread the needle
  • Cobra stretch
  • High kneeling hip flexor stretch
  • Side lying clam and leg lift sideways
  • Double leg stretch
  • Bridge with arm raises
  • Dynamic hamstring stretch
  • Rotation stretch
  • Sitting chest opening and mermaid stretch

The class begins with a standing warm up to gentle mobilise through the spine and upper body. We then stretch the legs with some hamstring sweeps, mini plie squats and leg extensions. We then move down into four-point kneeling and stretch and lengthen through the body with a pike and calf stretches, cat stretch and swimming movements. We then move down onto our fronts and extend the spine with a cobra stretch. Lifting back up into high kneeling we then open out through the fronts of our hips with a hip flexor stretch.

Moving onto our sides we work on our glute muscles with a clam and leg lift sideways movements. From there we move onto our backs and bring some arm and leg movements together with a double leg stretch and bridge with arm raises. We then begin to cool down with a dynamic hamstring stretch, rotation stretch, and glute stretch. We then finish the class in sitting with a spine twist and gentle upper body stretches.


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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.

  • Sue Heyes

    Thankyou Vicky for keeping these classes so fresh for us all, while not compromising on the basics. Really enjoyed this new one. Good work Hon!

    1. Vicky

      Thanks Sue. Really appreciate your comment. I try to keep things interesting so wonderful to hear.

  • Laura

    Lovely stretches and a relaxing lesson.
    Thanks Vicky!

  • Madeline

    What a lovely class! A great way to start the weekend. Thank you Vicky!

  • Susanjarvie@sky.com

    Really enjoyed tge eady flow class Vicky – thank you 🙂

  • Mel

    Thanks Vicky, it’s good to have a gentler class to do when you’ve got some aches and pains!

  • Billie

    Thank you so much for these classes. I have EDS and the Pilates apps are so damn costly and not as inviting for any level of Pilates. I feel so grateful to have found your website. 🥰🙏

    1. Vicky

      Thank you Billie – you are most welcome

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