Energising Morning Pilates Flow
Start your day (or new year) with this energising morning Pilates flow.
By Veronique Ellis
Ease into your morning with a soothing, uplifting sequence designed to wake up your body, mobilise your spine, and unlock deeper connection before the day begins. This gentle flow focuses on upper-body mobility and mindful breathwork — perfect for shaking off stiffness and inviting clarity and energy into your morning.
This short morning routine is designed to leave you feeling refreshed, open, and ready to move through your day with ease and intention. Perfect on its own or as a warm-up before a more dynamic Pilates session.
1: Kneeling Upper Back Extension
With your hands interlaced behind your head, lift your chest and gently draw your elbows wide. Allow the upper back to lengthen and open as you guide the sternum forward. This creates spaciousness across the chest and encourages deep, energising breaths.
2: Kneeling Upper Back Flexion
From the same position, softly round the spine as you draw your elbows toward one another. Feel the upper back widen and the shoulder blades stretch apart. A wonderful way to release tension between the shoulder blades and warm the spine.
3: Cow Stretch (All Fours - Spinal Extension)
Drop the chest forward and lift the sitting bones and head to create an arch through the spine. This opens the front body and encourages smooth, fluid mobility through the entire spine.
4: Cat Stretch (All Fours - Spinal Flexion)
Press the floor away and round your spine toward the ceiling, drawing your belly in. This movement gently stretches the back body, supports core activation, and helps awaken the deep stabilising muscles.
5: Upper Thoracic Rotation – Right Side
From all fours or kneeling, reach your right arm toward the ceiling and rotate through the ribs and chest. This energising spiral improves posture and boosts upper-back mobility.
6: Thread the Needle - Right Side
Reach your right arm underneath the body and lower the right shoulder and ear to the mat. This gentle twist releases tightness through the upper back and ribs, encouraging calmness and space.
7: Upper Thoracic Rotation – Left Side
Repeat the rotation on the left side, focusing on lengthening through the spine as you twist. A refreshing movement to open the chest and wake the upper body.
8: Kneeling Neck Stretch – Left Side
Repeat by releasing your left ear to your left shoulder. Breathe deeply to soften the left side of the neck and create ease across the upper body.
9: Kneeling Neck Stretch – Left Side
In a tall kneeling position, gently release your left ear towards your left shoulder, inviting a long, soothing stretch through the right side of the neck and upper traps. Perfect for dissolving lingering tension.
10: Kneeling Neck Stretch – Right Side
Repeat by lowering the right ear to the right shoulder, opening the left side of the neck. Breathe slowly to encourage softness and relief across the upper body.
Veronique Ellis, founder of Evolve Pilates & Wellness, brings over a decade of experience in the movement and wellness industry. A former South African rhythmic gymnast and professional dancer, she blends precision, creativity, and mindful, low-impact Pilates to help people feel strong, connected, and at home in their bodies. She created Evolve as a supportive, feel-good movement platform where anyone can build strength, reduce stress, and develop sustainable wellness habits that empower them on and off the mat.
Visit: joinevolve.co
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