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

⸻

⏱ 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

⸻

✨ Benefits:

• Builds functional strength and endurance

• Improves shoulder and hip stability

• Enhances focus, breath connection, and posture

• Perfect for energising mornings or mindful workouts 🌿

⸻

💻 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