The spine curl
Rolling down and up through the spine, one bone at a time.
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The hundred
Small, quick arm pumps that wake up the breath and the belly.
The single leg stretch
Alternating knees, a steady core and a still ribcage.
The side bend
A long reach to the side that opens the ribs and the waist.
The cat stretch
A slow curl and arch on hands and knees, for a stiff back.
The roll up
Rising from lying to sitting without using momentum.
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Mat Notes
A short letter every Monday: one Pilates movement in clear steps, one thing to notice and one thing to try.
“The one email I open the day it lands.”