This 30-minute class focuses on functional mobility, breath, and mindful release — perfect for days you need gentle movement without intensity.

Expect deep spinal articulation, shoulder and hip opening, and grounded strength through controlled transitions.

We explore Child’s Pose, Cat-Cow, Dolphin, Cobra, and Downward Dog to bring freedom to your spine, hips, and chest.

✨ Level: All Levels

🕰 Length: 29 minutes

💪 Focus: Mobility • Shoulders • Spine • Recovery

📍 Pilates Haven — Armagh, NI

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⏱ Chapters:

00:00 Welcome & setup

00:39 Child’s Pose grounding

01:32 Tabletop & abdominal engagement

03:14 Cat–Cow spinal articulation

06:21 Side Child’s Pose stretch

09:55 Downward Dog warm-up

13:36 High plank rocks

16:16 Dolphin posture prep

18:13 Dolphin chest openers

21:35 Dolphin holds & variations

23:56 Controlled lifts & shoulder mobility

25:48 Final dolphin flow

27:09 Closing rest & release

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✨ Benefits:

• Restores mobility in shoulders, hips, and spine

• Builds deep core awareness

• Enhances breath-to-movement connection

• Ideal for rest days, recovery, or evening wind-down 🌙

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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