Physical Exercise & Movement

Moving with Compassion: Yoga and Pilates

When we think of exercise, we often imagine intensity, a lot of sweating, and losing weight. But for deep healing, movement is a crucial tool for regulation and release, not performance.

As discussed in ‘The Body Keeps a Score,’ our bodies hold onto stress and unprocessed emotion, especially in areas like the head, neck, shoulders, hips, and back- but to name a few.

“Unclench that jaw, lower those shoulders and breathe, everything’s going to be alright” <3

In my own personal journey, I found that practices like Yoga and Pilates were gentle allies because, due to my yo-yo weight, mood swings, and lack of energy, I not only aged physically, but also mentally. I discovered I was beginning to lose muscle mass, I was in pain often, I couldn’t sleep, and when I did sleep, I would have some form of sleep apnea, where I was scared to fall asleep because I would fall so heavily my body would jerk me awake in fear that I was dying. I rocked, shook and rubbed my feet together, causing sores that would bleed. I ached all the time, I couldn’t sleep on one side or the other for very long, sleeping on my back was impossible, and sleeping on my front was dangerous. I slept upright in my living room chair for 2 ½ years because I couldn’t get comfortable. Yoga and Pilates saved me big time!

Yoga and Pilates are amazing because they teach you how to:

Listen to the Body (Interoception): They shift your focus inward, helping you take notice and build up a tolerance to the sensations.
Anchor your Breath: Coordinated breathwork (central to both practices) is a direct reset button for your nervous system, taking you out of Freeze, Fight or Flight mode. I touched on this in my Worksheets on my Wellness page.
Feeling safe and secure: They build core strength, giving you a physical sense of grounding and stability that mirrors the emotional stability you are working toward.

“There are no rules with Pilates and Yoga, only compassion and consistency.”

My golden motto is: “Consistency, Not Intensity.”
Yoga and Pilates also promote this.
However, if there is pain or overwhelming emotions, stop, rest, and allow yourself a moment of compassion before moving on to something better suited to you at that precise moment.

Physical Exercise & Movements:

Movement is Medicine

This piece is designed to help you gently and safely reconnect with your body.

You can often feel disconnected through trauma and chronic stress, which makes the body feel like an unsafe place to be in. Moving with intention and self-compassion is the most powerful way to regain your physical awareness and regulate your nervous system.

The Focus is:

Interoception: Learning to listen to your body (sensations, discomfort, energy levels).
Safety & Support: Using support (like a wall, mat or chair, etc,.) to ensure the practice is comfortable and secure.
Consistency, Not Intensity: Choosing the Compassionate, Not Easiest Consistent Goal every day, just a single gentle stretch or a minute of focused counts.

We focus on Yoga and Pilates because they share core principles vital for healing: mindful breath, core stability, and slow, intentional movement.

Practice	Primary Benefit for Healing
Yoga (Iyengar Focus)	Excellent for Grounding, Presence, and Stillness. Uses alignment and props to stabilise the nervous system and increase body awareness.
Pilates (Core Focus)	Excellent for Stability, Empowerment, and Control. Builds strength from the centre out, helping you feel physically contained and strong.

1. Grounding & Stabilisation (Iyengar Focus)

Movement 1: Mountain Pose (Tadasana) – Establishing Presence

Why is this helpful: This simple standing pose is the ultimate grounding exercise. It teaches you to feel the energy coming through your feet from the floor. You straighten your posture, which focuses you and brings you back into the moment. For the most amazing experience, do it outside, barefoot. Oof!

How to Practice Compassionately:

Stand with your feet hip-width apart, distributing your weight evenly across the entire surface of both feet.
Gently lift your kneecaps (but don‘t lock your legs), lift your sternum, and relax your shoulders down your back.
Tuck your chin slightly and close your eyes, or soften your gaze.
Focus purely on the energy pulling you down and the earth supporting you. Notice the subtle sway of your body.
If standing is too intense, perform this pose seated, focusing on the sit bones anchoring to the chair.

Movement 2: Cat-Cow Sequence (Marjaryasana-Bitilasana) – Gentle Spinal Release.

Why is this helpful: This gentle flow synchronises breath with movement and gently mobilises the spine, which is a major area for holding chronic stress and tension. The repetition is rhythmic and soothing to the nervous system.

How to Practice Compassionately:

Start on all fours (tabletop position). Use a mat/ blanket etc,. under your knees; if sensitive.
Inhale (Cow): Arch your back, drop your belly, and gently lift your head.
Exhale (Cat): Round your spine up toward the ceiling, tuck your chin in, and press firmly into your hands.
Focus: Move slowly, letting the movement be dictated by your breath. If a certain part of the movement feels uncomfortable, simply reduce the range of motion.

2. Stability & Control (Pilates Focus)

Movement 3: Wall Angels – Postural Alignment and Release.

Why is this helpful: This movement is often used in physical therapy for shoulder and back alignment, but it‘s incredibly grounding because it forces the body into a safe, supported posture against a vertical anchor (the wall). This stability signals safety to the nervous system.

How to Practice Compassionately:

Stand facing the wall, with your feet about one foot away from the baseboard (or whatever is comfortable, but for maxium effort and proper use – try the 1ft). Keep a slight bend in your knees.
Press your entire spine, head, and the backs of your arms against and towards the wall.
Slowly slide your arms up the wall until your elbows are at shoulder height, then continue lifting your arms overhead as much as is comfortable, maintaining contact with the wall.
Focus: The moment your lower back or the back of your hands lift away from the wall, stop. Focus on the gentle pressure of your body sinking into the wall’s support.

Movement 4: Pelvic Tilts – Core Connection and Breath.

Why is this helpful: This subtle, lying-down movement is foundational to Pilates. It strengthens the core muscles responsible for stability and teaches you to connect deep breathing with controlled abdominal engagement, which can be highly anxiety-reducing.

How to Practice Compassionately:

Lie on your back with your knees bent and feet flat on the floor (use a small pillow or blanket under your head for comfort).
Inhale: Gently arch your lower back, creating a tiny space between your back and the floor.
Exhale: Flatten your lower back into the floor, gently tilting your pelvis toward your ribcage (this is a very small movement). Engage your lower belly gently.
Focus: Move slowly, isolating the movement in your pelvis and coordinating it precisely with your breath. You are learning control, not straining. Stop if there is any discomfort.

5. Movement and Self-Compassion Reflection

Focus: To observe how movement changes your physical sensations and emotional state, helping you map the connection between your body and your mind.

Before Movement Check-In: Before attempting any of the movements (Mountain Pose, Cat-Cow, Wall Angels, or Pelvic Tilts), take a minute to identify where you are holding tension.
- Where in my body do I feel tension right now (jaw, shoulders, stomach, etc.)?
- What is the dominant feeling in my body (tired, restless, heavy, buzzing, numb)?
During the Practice: Choose one movement and practice it for 3 to 5 minutes. Notice what happens in your nervous system.
- Did my breath shift? Did my muscles resist or release?
- Did my mind quiet down, or did it speed up?
After Movement Check-In: Take another minute to scan your body and compare the feeling to your “Before” check-in.
- Where is the tension now? Did it move, lessen, or intensify?
- If I could give the feeling in my body a single word now, what would that be (maybe lighter, warmer, stable, alert, calm)?
- What lesson did my body teach me in those few minutes of movement?

Book recommendation:

The 28-day challenge (Wall Pilates) with Evi Matonis. She doesn’t have a massive social front but her work is promoted often via TikTok which is where I found her. I grabbed her book and it has a video Tutorial on there as well. If you want the book you can grab it here.
Light on Yoga: The Definitive Guide to Yoga Practice – B.K.S Iyengar. I highly recommend this book. If you want your copy grab it here.