Pilates
Slow somatic Pilates class: 20 minutes, every move optional
"Somatic Pilates" isn't a defined method, so this class shows what most classes with the name share: a few simple Pilates moves done slowly, with pauses to notice your breath and how each movement feels. Go at about half your usual speed and rest for a breath or two after each move. Every move is optional: skip or change anything, keep your eyes open if you prefer, and sit up at any point. It's gentle exercise for body awareness and winding down, not a treatment for trauma, anxiety or depression. The teaching follows a university Pilates course aimed at "mindfulness in motion" and trauma-informed principles of safety and choice.
Arrive
- Beginner · 3D demoSit or lie however is comfortable. Breathe in through your nose for about 4 counts and out for about 6, or just notice your breathing without changing itEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
- Beginner · Abs · 3D demoHands on your lower ribs; notice them widen as you breathe in and soften as you breathe outHarder: Roll-up (Pilates)
Small movements on your back
- Pelvic tilt into bridge6 slow repsBeginner · Glutes, Abs, Hamstrings · 3D demoKnees bent, feet flat, a folded towel under your head. Tilt your pelvis, then peel your spine up one bone at a time, only as high as is easy; pause, then lower slowly. Later in pregnancy, keep time on your back short or stay seatedHarder: Glute bridge
- Supine heel slide5 slow each sideBeginner · Hip flexors, Hamstrings, Quads · 3D demoSlide one heel away along the floor and back while your pelvis stays still; notice what moves and what doesn'tHarder: Hip windshield wipers
- Bent-knee fall-out5 each sideBeginner · Abs, Adductors, Hip abductors · 3D demoLet one knee fall slowly out to the side and bring it back without the pelvis rockingEasier: Supine heel slideHarder: Dead bug heel taps
- Hip windshield wipers10 slow passesBeginner · Glutes, Adductors · 3D demoFeet wider than your hips; let both knees sway to one side, then the otherEasier: Supine heel slideHarder: 90/90 switch
On your side and on all fours
- Side-lying open book5 each sideBeginner · Back, Chest, Shoulders · 3D demoHead on a cushion, knees bent; open your top arm only as far as is easy and let your head turn with itHarder: Thoracic rotation
- Cat-cow6 slow wavesBeginner · Back, Abs · 3D demoStart each wave from your tailbone and let it travel up your spine. Sore wrists: fists or forearms. If all fours doesn't feel right, do it seated with your hands on your kneesHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, forehead on your hands or a cushion; pad your knees, or skip it with a knee problemHarder: Extended puppy pose (Uttana Shishosana)
Sit, then stand
- Mermaid (Pilates seated side bend)2 each direction, each sideBeginner · Back, Abs, Shoulders · 3D demoSit on a cushion or a chair; reach up and over only as far as is comfortable, and breathe into the stretched sideHarder: Side bend (Pilates)
- Segmental roll-down3 slowIntermediate · Back, Abs · 3D demoStanding with soft knees, roll down one bone at a time and back up. With osteoporosis, hinge forward with a flat back and your hands on your thighs instead; with glaucoma, keep the head-down part briefEasier: Wall roll-down (wall Pilates)Harder: Roll-up (Pilates)
Rest
- Corpse pose (Savasana)2 to 3 minBeginner · 3D demoLie still, or sit if that feels better; eyes open is fine
Tips
- Slow is the point: the pauses between moves are part of the class, not a break from it.
- Skip any position that doesn't feel right, such as lying on your back or on all fours, and do it seated instead.
- If strong feelings come up, stop, open your eyes, sit up with your feet on the floor, look around and breathe slowly.
- If you feel dizzy or tingly during the breathing, make the breaths smaller or breathe normally.
- This is gentle exercise, not therapy. If you're struggling, talk to your GP. If you need help now, call 111 and select the mental health option, or call Samaritans free on 116 123; in the US, call or text 988. Call 999 if a life is at risk.
- It's light activity: for your heart and lungs, add 150 minutes of moderate activity a week, such as brisk walking.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the slow somatic pilates class: 20 minutes, every move optional take?
About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
No equipment: your body and some floor space. A mat makes floor work more comfortable.
Is it suitable for beginners?
It is written for beginners. 4 of its 12 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.