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Move with Purpose
Harness the power of Pilates and breathwork to build strength, flexibility and resilience.
WORKOUTGETTING BACK IN YOUR BODY
2/12/2025


Introduction
Exercise isn’t just about burning calories—it’s about creating a deep connection between your mind and body. Holistic movement, like Pilates and breathwork, strengthens your muscles, improves flexibility, and enhances overall well-being. Whether you’re a beginner or advanced, these techniques can help you move with intention and energy.
Why Pilates & Breathwork?
Pilates builds core strength, improves posture, and enhances mobility without stressing the joints.
Breathwork regulates the nervous system, boosts endurance, and improves mental clarity.
Combined, they create a balanced workout that strengthens both body and mind.
Beginner Routine (15-20 min)
1.Deep Breathing Warm-Up (2 min) – Inhale for 4 counts, hold for 4, exhale for 4.
2.Pelvic Tilts (10 reps) – Strengthens the lower back and core.
3.Leg Circles (10 each leg) – Improves hip mobility and control.
4.Bridge Pose (10 reps) – Engages glutes and core while stretching the spine.
5.Modified Plank Hold (30 sec – 1 min) – Builds full-body stability.
6.Cool-Down: Diaphragmatic Breathing (3 min) – Calms the nervous system.
Advanced Routine (30-40 min)
1.Box Breathing (3 min) – Inhale, hold, exhale, and hold, each for 4 counts.
2.The Hundred (10 reps) – Strengthens the core and enhances breathing control.
3.Single-Leg Stretch (10 each leg) – Improves balance and coordination.
4.Side Plank Rotations (10 each side) – Works obliques and deep core muscles.
5.Teaser Pose (10 reps) – Builds control and stability.
6.Standing Breathwork (5 min) – Helps with focus and stress relief post-workout.
Conclusion:
Holistic workouts go beyond physical fitness—they build resilience, balance, and inner strength. Whether you’re starting small or leveling up your routine, integrating Pilates and breathwork can transform the way you move and feel.
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Jana Kraeher Guzman
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