Recognize. Interpret.Respond.Learning to read your body's signals, starting with the way you stand, and understanding how to respond with intention.
The body squeeze
Get to Know Your Body.
Your posture is a starting point, not a limitation. Explore intentional movement through yoga and Pilates.
Find Your Movement Guide
Select your posture pattern to view five suggested movements.
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Focus: Maintain spinal mobility, core strength, and overall balance.
Cat–Cow (Yoga) – 10 repetitions
Bird Dog (Pilates) – 10 per side
The Hundred (Pilates) – 50–100 arm pumps
Tree Pose (Yoga) – 30 seconds per side
Bridge Pose (Yoga/Pilates) – 15 repetitions
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Focus: Develop abdominal strength, glute activation, and pelvic stability.
Pelvic Curls (Pilates) – 12 repetitions
Dead Bug / Toe Taps (Pilates) – 10 per side
Low Lunge (Yoga) – 30 seconds per side
Forearm Plank (Yoga/Pilates) – 30 seconds
Single Leg Stretch (Pilates) – 10 per side
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Focus: Open the chest, strengthen the upper back, and improve spinal extension.
Sphinx Pose (Yoga) – Hold 30 seconds
Cobra Pose (Yoga) – 8–10 repetitions
Swan Prep (Pilates) – 10 repetitions
Thread the Needle (Yoga) – 30 seconds per side
Swimming (Pilates) – 30 seconds
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Focus: Encourage spinal articulation, pelvic mobility, and balanced strength.
Cat–Cow (Yoga) – 10 repetitions
Pelvic Tilts (Pilates) – 15 repetitions
Half Roll Back (Pilates) – 10 repetitions
Bridge Articulation (Pilates) – 12 repetitions
Supine Spinal Twist (Yoga) – 30 seconds per side
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Focus: Improve pelvic awareness, core engagement, and hip stability.
Mountain Pose (Yoga) – 5 deep breaths
Standing Roll Down (Pilates) – 8 repetitions
Side-Lying Leg Lifts (Pilates) – 12 per side
Chair Pose (Yoga) – 30 seconds
Bird Dog (Yoga/Pilates) – 10 per side
Want to Go Deeper?
Your body is unique, and your movement practice can be too.
Interested in personalized yoga, Pilates, or a deeper body-awareness session? Let's connect.