For the next 30 days - the whole month of August, I’ll be sharing a daily movement or release to help you stay strong, supple, and connected. Each day will include a short, accessible Pilates, Yoga, Mobility, or Myofascial Release exercise- nothing complicated!
In a few days you will have enough moves to string them into a sequence! By the end of this month you’ll have 30 exercises to play with to build your personalised home practice!
New move posted every day on Facebook & Instagram and on here!
Let’s move, breathe, and release together! Tag #MoveDailyWithNatallia in the post or story after you’ve done a daily movement if you are following on social media!
Day 1
Day 1. PILATES MOVE: DUMB WAITER
This is a great and a very simple exercise for shoulder stability, rotation & mobility
How to do it:
- Hold your arm like you’re carrying a tray (palm up at 90 degrees), tuck your elbows in and move your arms outwards away from your stomach and then return
- Contract your shoulder blades drawing them towards the midline of the back Suggested number of repetitions: 3 sets of 8-10 repetitions each with a short break in between
Think: shoulder blades glide in, core stays zipped in, elbows tucked in
Try it: Seated or standing. Add a soft small ball, light weights or bands for more challenge!
Could you keep that tray steady while moving? Remember to tag us #movedailywithnatallia
Have fun!
Day 2
Day 2: YOGA POSE SPOTLIGHT: TRIANGLE (TRIKONASANA)
A classic yoga pose that’s all about expansion — side body stretch meets strong legs and rooted presence.
How to do it
• Step wide, arms extended, reach forward, then tip down and open into a triangle shape
• Keep both sides of your waist stay long, chest open, energy through the fingertips.
Shine your heart to the side wall and ground through both feet.
• Use a resistance band to open up the chest Tag #MoveDailyWithNatallia in the post or story after you’ve done a daily movement!
Day 3
DAY 3 : PILATES SQUAT
Pilates Squat is all about control, alignment, and precision. Less bounce, more burn. Think strength - not speed!
How to do it: Stand tall, feet hip-width. Bend knees as if sitting into an invisible chair, spine stays long, heels grounded. Arms reach forward or up for balance, tailbone draws down
Hold a Pilates ball between the thighs to activate inner legs or use a Pilates ring to add some arm strength!
Tag #MoveDailyWithNatallia in the post or story after you’ve done a daily movement!
Day 4
DAY 4: YOGA POSE: PYRAMID (PARSVOTTANASANA)
Grounded and focused, Pyramid Pose is a deep forward fold that helps to stretch hip muscles and hamstrings and lengthen the spine. It’s a balance of effort and surrender.
How to do it:
Step one foot back, both legs straight, hips facing forward. Inhale and lengthen and as you exhale fold over the front leg, keeping spine long and heart soft.
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Use blocks or a wall/chair for support if you need to
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Micro-bend the front knee if hamstrings are tight.
Tag #MoveDailyWithNatallia in the post or story after you’ve done a daily movement!