� 23-Min Vinyasa Flow Pilates | Strength, Balance & Grounded Energy
RESET & FLOW
•
23m
A 23-minute full-body Vinyasa–Pilates flow to build strength, balance, and core control through breath-led movement.
We blend yoga-inspired flow with Pilates alignment — moving through forward folds, chair pose, lunges, planks, and side planks to create deep, mindful strength.
✨ Level: Intermediate (with beginner options)
🕰 Length: 23 minutes
💪 Focus: Core & balance • Flow & strength • Full-body alignment
📍 Pilates Haven — Armagh, NI
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⏱ Chapters:
00:00 Standing grounding breath
01:44 Forward folds & half lifts
03:22 Sway & spinal articulation
05:12 Chair pose flow
06:55 Glute engagement & squats
08:25 High lunge (right)
10:17 High plank + side plank (right)
11:51 High lunge (left)
13:39 Forward fold transitions
15:19 High lunge + side plank (left)
17:07 Core stability & high plank
18:53 Downward dog pedal stretch
20:16 Step-through & forward fold
22:45 Closing breath & release
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✨ Benefits:
• Builds functional strength and endurance
• Improves shoulder and hip stability
• Enhances focus, breath connection, and posture
• Perfect for energising mornings or mindful workouts 🌿
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💻 Join us at Pilates Haven
Reformer • Mat • Yoga • TRX | Armagh, NI
💸 Drop-in: £15
🌱 Intro Offer: £30 for any 3 classes
🔁 Auto-renew memberships available
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