� 12-Minute Gentle Strength & Stretch Pilates Flow | Forward Folds • Core • Hips
MOBILITY & RECOVERY
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12m
This short Pilates–Yoga fusion flow combines gentle stretches, mobility, and core strength to leave you feeling lengthened and re-energised.
Perfect as a midday reset or light practice when you want to move, breathe, and feel strong — without pushing too hard.
🧘♀️ Level: All Levels
🕰 Length: 12 minutes
🌿 Focus: Spinal mobility • Core activation • Hip opening
📍 Pilates Haven — Armagh, NI
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⏱ Chapters:
00:00 Welcome & forward fold pendulum stretch
01:37 Half lift + spinal articulation
03:12 Walking to plank
04:35 Child’s pose stretch
04:44 Reverse table lifts (core + glutes)
06:53 Seated leg raises (hip flexor strength)
08:24 Butterfly stretch with breathwork
10:55 Closing cues & self-awareness
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✨ Benefits:
• Lengthens the posterior chain through folds & half lifts
• Gently strengthens core & hip flexors
• Opens the hips & chest 🌿
• Ideal for a mindful reset without heavy effort
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💻 Join us at Pilates Haven
Small-group Reformer & Mat classes in Armagh — only 5 reformers, so you’ll get plenty of personal attention.
💸 Drop-in: £15
🌱 Intro Offer: £30 for any 3 classes
🔁 Auto-renew memberships available
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