Breathe, lengthen, and re-awaken your core in this gentle, mat-based Pilates flow. We focus on diaphragmatic/lateral breathing, pelvic stability, and controlled supine work before finishing with a spinal reset in cat–cow. Perfect for beginners or anyone rebuilding strength and mobility.

What you’ll need: a mat
Level: gentle / all levels
Taught by: Ruby Allen Pilates
Studio: Pilates Haven — Armagh, NI

Chapters
00:00 Arrival & set-up (supine)
01:10 Breath mechanics: lateral rib expansion
03:28 March to tabletop (pelvis stable)
04:12 Hundreds arms (mini pumps)
06:22 Alternating toe taps (10 each)
08:08 Pilates V: knee bends → leg press
10:17 Leg lowers to “point of control” (7 reps)
12:52 Single-leg stretch – Right
14:45 Single-leg stretch – Left
13:28/15:30 Windshield-wiper hip release (sprinkled between sets)
16:37 Cat–Cow (neutral exploration)
19:52 Seated close & next-class note

Benefits
• Build core control from the “powerhouse” (abdomen + pelvic floor)
• Improve breath awareness & rib mobility
• Gentle hip flexor and spinal mobility work

Cues you’ll hear
• “Hollow dish” through the lower abdomen
• “Apple under the chin” (long back of neck)
• “Move from your waist, not your knees”
• “Only lower legs to your point of control—no doming”

Join us in person
Small-group Reformer & Mat at Pilates Haven (5 beds = lots of attention).
Intro Offer: £30 for any 3 classes. Reformer drop-in £15. Auto-renew memberships available.