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Working with a stable, neutral pelvis we introduce gentle movement. Think of this as a bit of a challenge to see if we can isolate the pelvis, using the abdominals and breath to keep it still, whilst extending the arms over our head and back to their starting position. This is a good exercise to tie in with the pelvic tilts and leg extensions. Find the video here https://youtu.be/hEbfF4XrrQs

A great way to release lower back tension, find space in the hip joint and stretch into the gluteal muscles This can be done any time of the day but is especially useful during your pilates warm up and at the end of a session Remeber to breath deeply, allowing yourslef to relax into the stretch, never forcing yourself beyond your natural range of movement. Find the video in the link below https://youtu.be/sAffkN85p6A

In this video we will find our neutral pelvis, and use the Pilates breath to move into posterior and anterior pelvic tilts. Posterior tilt - this is when we tuck the tail bone under and send the pubic bone up toward the ceiling, think of a scooping under movement. When we are lying down this will close the space between the lower back and the floor, you could imagine a small grape under your lower back that you are trying to gently squash. Anterior tilt - from neutral we tip

Find stability in the pelvis whilst gently rotating through the hip socket. Take the practice slowly noticing any movement or rocking in the pelvis as your legs extend and rotate. Keep the Pilates breath in mind, engaging the abdominals as you exhale in order to keep the pelvis stable. You may wish to place a small cushion under your head to keep your head in line with your spine. And finally, keep yourself warm whilst moving slowly, notice I have my jumper on!