Discover 5 essential Pilates sequences that every yogi—and anyone looking to move better—can add to their daily routine. From The Hundred to Spine Stretch Forward, these exercises strengthen the core, improve mobility, and enhance body awareness. Follow along to build a balanced, resilient body.
For Symmetry, Poise, Balance
Here’s 5 Pilates Sequences that EVERY Yogi (and every other body) can include in their daily moves:
1. The Hundred
The Hundred is the quintessential Pilates move. The Hundred can be scaled by bending the knees or putting the head on a small pillow. The key is to feel that sweet burn in the abs while maintaining the neutral spine.
2. Single Leg Pull
This dynamic stretch builds strength through the abs and hips while preparing you for anything requiring hip flexion, like, you know, walking, running, yoga- ing…
3. Criss Cross
Move slowly with control to avoid the compensations that we often see in bicycle crunches (over-extended spine, momentum).
4. Rolling Like A Ball
Functional Abdominal strength is built with drills like this. Focus on building strength in the abs while gently stretching the low back. And when you really feel like a ninja, try rolling all the way onto your feet!
5. Spine Stretch Forward
One of the most valuable skills to integrate your movement practice is sensing how abdominal flexion leads to the best forward bends of your life.
