A 16-minute dynamic Pilates flow to strengthen and stretch your entire body — especially the hips, core, and shoulders.

This practice moves fluidly between all-fours, frog, and kneeling work to build mobility, stability, and control while reconnecting you to your breath.

Perfect as a morning energiser or evening reset to feel aligned and rebalanced.

✨ Level: All Levels

🕰 Length: 16 minutes

💪 Focus: Hips • Core • Mobility • Functional Strength

📍 Pilates Haven — Armagh, NI

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⏱ Chapters:

00:00 Welcome & warm-up breath

00:34 Cat-Cow flow

01:10 Downward Dog

01:38 Child’s Pose & side stretch

03:09 Dynamic spine flow (forward & back)

04:35 Toes tuck & foot flexion

05:34 Frog posture

06:57 Kneeling squats

08:45 Fire hydrants (left)

09:59 Half-child’s pose stretch

10:27 Fire hydrants (right)

11:44 90° hip rotations

12:47 Full child’s pose

13:14 Reverse tabletop core lifts

15:22 Closing breath & reflection

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✨ Benefits:

• Opens and strengthens hips + glutes

• Improves posture, coordination, and balance

• Builds functional strength through mobility

• Grounds and revitalises both body and mind

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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

🔁 Memberships available