20 Min Pilates Stretch & Relaxation | Breathwork Cool Down

A 20 minute Pilates stretch and relaxation session to slow your breath, release tension and come back to your body. This is a slow, gentle class for the end of a workout, the end of a long day, or any time your body needs to soften. We start seated, using deep belly breathing to release the neck, shoulders and spine. Then we open the hips, legs and chest, and finish lying down with a guided relaxation that helps your nervous system settle. It's gentle enough for new mums coming back to movement, and for anyone who wants a calmer way to recover. In this session: • Seated breath and neck and side-body stretch • Shoulder rolls and shoulder blade glides • Seated spinal twist and upper back mobility • Inner thigh stretch, seated forward fold and chest opener • Lying spinal twist • Guided full-body relaxation and gentle reawakening Equipment: Mat Level: All levels Length: 18 minutes Chapters 0:00 Welcome and seated breath 0:50 Neck and side-body stretch 2:19 Shoulder rolls and shoulder blade glides 4:06 Seated spinal twist 5:25 Upper back extension and curl 7:04 Inner thigh stretch 8:41 Seated forward fold 9:35 Chest opener 10:39 Lying spinal twist 12:07 Guided relaxation 15:43 Gentle reawakening: feet and hands 17:27 Final breath This session follows the Flow State Method: Align → Breathe → Connect → Strengthen → Flow. Please make sure you've been cleared for exercise by your GP or women's health physio before starting. This is general information, not individual medical advice. Join Flow State Pilates for the full on-demand library → https://flowstatepilates.au/?utm_sour... Movement should support your life. Ashlea Battaglia · PAA · AusActive Registered · Diploma in Professional Pilates Instruction #pilates #breathwork #postnatalpilates #mindfulmovement #flowstatepilates