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Mindful Movement from Center-out, Classical Reformer, Day 13

Instructor: Kristine Chaussard
Level: All Levels, Intermediate

Focus :   

Today’s mindful movement session continues with last week’s theme of concentration and centering. Welcome to week 7, day 13 of our Classical Reformer Pilates program. This is your last week and this is your last class of only including the first part of the classical sequence, as well as only focusing on some of the 6 Pilates principles. Later this week we will put the two parts together into one full session, AND we will weave together all 6 Pilates principles! So today, practice moving mindfully, staying concentrated, and moving from center-out.

Remove all distractions, keep your mind on what your body is doing, from where you want to engage and initiate the muscle contraction to begin the exercise, as well as which muscles you are keeping contracted and/or releasing throughout or at the end of each exercise. Tap into how you really can generate your power from your core outward into and through each exercise.

The 6 principles of Pilates are:




Flow (fluidity)

Centering (move from core out as well as mind-body awareness)


Equipment Needed :     

Reformer and the long box.

Class Level :     

Intermediate to all levels, it depends on the exercise. Exercises are being presented in their classical form, when a modification is possible, suggestions are given.

The Course of this Class :   

Below are the exercises class order:



Roll Over


Rowing back round and flat

Rowing front tall and round


Hug a tree

Next: Long Box series: Swan, Pulling straps, Backstroke, Teaser, Breaststroke, Hamstring pull, Horseback

Then: Long Stretch series: Long stretch, Down stretch, Up stretch, Elephant flat and round, Arabesque

Long back stretch

Stomach Massage

Tendon stretch

Short box series: Round, Flat, Sides, Twist and Reach, Around the world, Tree

Short Spine


We will move at a quicker pace today as we are trying to prep for later this week putting this first part and the second part of the entire sequence together, so we need to get more fluid and quicker at it. Meanwhile, keep your focus and engage mindful movement.

Goals :     

Increase mind-body awareness. Move with concentration, centering, and mindfulness, not the opposite of auto-pilot mode or zoning out, for example. Learn more about how your body moves and functions in and through space. Improve your practice of the classical exercises. Focus on the quality of your movement and not just the coordination or variations. Bring your focus internal. Develop grace and ease in movement, while also increasing your power and efficiency.

Other classically inspired workouts you might enjoy : 

Classical Pilates Reformer Fly Over & Flow Through, Classical Pilates Reformer Workout – Picking it up from the Middle, Sculpting Reformer workout, Pilates Classics meet HIIT, Live Replay, Totally Toned, Tight & Coordinated Mind-Body Reformer Roller Workout, The Magic Reformer Sandwich, 20 Minute Abs

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