The Light of You

Your course

6-Week Postnatal Pilates

Welcome back. Pick up where you left off — every week stays unlocked for as long as you need.

Week 01 · 30 min

Reconnect & Restore

Awareness and activation.

Download exercises (PDF)

Week 1 Video Lesson

Coming soon — video uploading

Begin where every postnatal body needs to begin — with breath. We awaken the diaphragm, lift and fully release the pelvic floor, and gently re-introduce the deep core. Slow, supported, mostly lying down. This is the foundation everything is built on.

Focus

Breath · Pelvic floor · Deep core awareness

Pilates principles

BreathConcentrationAwareness

Session structure

1

Check-in

2–3 min

2

Activation

8–10 min

3

Main Set

15–25 min

4

Integration

5–10 min

5

Release

3–5 min

This week's exercises

  • Lateral Rib Breathing

    "Breathe wide into the back of the ribs — let the belly soften, don't push."

    5 mins

  • Pelvic Floor Lift & Release

    "Imagine drawing a blueberry up the centre line — then let it fully drop."

    10 slow reps

  • Pelvic Tilts

    "Gentle rocking — exhale to tilt, inhale to release. Spine stays soft."

    10 each way

  • Heel Slides

    "Slide one heel away as you exhale — keep the lower back quiet."

    8 per side

  • Arm Raises (supine)

    "Float the arms overhead — ribs stay heavy on the mat."

    8 reps

  • Gentle Thoracic Rotations

    "Knees fall side to side — lengthen through the crown."

    6 per side

Listen to your body

  • Only progress if you can maintain breath connection.
  • No doming or bulging through the midline.
  • No heaviness in the pelvic floor.
Pilates retreat with Natasha on a coastal cliff-top

Want to take this practice further? Join us on retreat.