Ever have one of those days when everything feels like 'a bit' much? When life’s demands start piling up, it can feel like you’re juggling a million things and somehow also losing your grip on all of them. There are many modalities that help us dealing with stress and anxiety and Pilates might not be the first one you think of but why not? - after all Pilates is a practice that’s not just about toning your body, but also about calming your mind. Here are three Pilates exercises that help you shift your focus inward and find some peace when the world outside is just too chaotic
Child's Pose - The Ultimate Reset Button
Child’s Pose isn’t just for yoga — it’s a staple in Pilates too, and for good reason. When your mind is racing and you feel like you’re about to hit a wall, this simple pose offers a safe space to breathe, release and regroup.
- Start on your hands and knees.
- Sit your hips back toward your heels as far as feels comfortable, extending your arms forward or letting them rest by your sides.
- Rest your forehead on the mat, close your eyes, and breathe deeply into every part of your back.
The beautiful simplicity of Child’s Pose helps you reconnect with your breath and tune out the noise. It’s like hitting pause on the day, giving you a moment to settle your mind and let go of tension. Stay here as long as you need to - it’s your mini-vacation from reality. And by the way you can do this on your back too, if that's more comfortable, just hug your knees towards your chest.
Roll-Up - Unwind, One Vertebra at a Time
When life feels like it’s spinning out of control, a Roll-Up is a great way to ground yourself - literally. This exercise encourages you to move slowly and with intention, focusing on every inch of your spine as you roll up and down.
- Lie on your back with your legs extended and arms overhead.
- Inhale as you lift your arms toward the ceiling, then exhale as you slowly roll up, one vertebra at a time, reaching for your toes.
- Inhale again, and exhale as you slowly roll back down, feeling each part of your spine gradually connect back into the mat.
The Roll-Up is all about control and mindfulness. It forces you to slow down, getting you out of your head and into to your body, and focus on the present moment. By the time you finish, you’ll feel more centered and in control - of both your body and your day.
Spine Stretch Forward - Release and Recenter
The Spine Stretch Forward is like giving your body a deep sigh of relief. It’s a gentle way to stretch out tension while encouraging you to focus on your breath and the sensation of lengthening your spine.
- Sit tall on your mat with your legs extended straight in front of you, feet flexed, and arms reaching forward at shoulder height.
- Inhale deeply to prepare, then exhale as you slowly round your spine forward, reaching your hands toward your toes.
- Imagine creating space between each vertebra as you stretch, then inhale as you slowly roll back up to sitting.
This exercise is great for releasing tension in your back and hamstrings while helping you connect with your breath. The slow, mindful movement draws your attention inward, making it easier to let go of external stressors and focus on yourself.
When everything feels too much, gentle Pilates movements can offer a much-needed sanctuary. Whether you need a quick mental breather or a full-on reset these exercises help you tune into your body, calm your mind, and quiet the external noise.
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