Pumpkin Spice your home Pilates routine

Written By Sam Mason

MyPilatesflow Anniversary month!

Celebrating 6 wonderful Business years - a little ‘Dumb Waiter’ humour for you all!

Here’s a cozy, seasonally mindful Pilates flow designed for Autumn — focusing on warming the body, boosting circulation, and maintaining mobility as the cooler weather sets in.

Autumn Pilates Flow

⏳ Total time: ~22–25 minutes
✨ Focus: Warmth, grounding, and circulation.

🌬️ Centering & Breath (2 minutes)

  • Sit cross-legged or lie on your back.

  • Place hands on your ribs.

  • Inhale through your nose, feeling ribs expand wide.

  • Exhale slowly, drawing ribs inward and engaging your core.

  • Continue for 6–8 breaths.
    (Sets focus, awakens breath and body.)

🔥 Warm-Up: Spinal Articulation

(3 minutes)

Shoulder Bridge (8 reps)

  • Lie on back, feet hip-width apart.

  • Exhale, tuck pelvis and roll spine up.

  • Inhale, hold.

  • Exhale, roll spine back down.

Spine Twist Supine (6–8 reps per side)

  • Arms wide, legs in tabletop.

  • Inhale, lower both knees to one side.

  • Exhale, return to center.

💪 Core Activation (5 minutes)

The Hundred (50–100 pumps, ~1–2 minutes)

  • Curl head and shoulders up, arms long.

  • Pump arms briskly, inhale for 5, exhale for 5.

  • Legs in tabletop (easier) or 45° (harder).

Rolling Like a Ball (8–10 reps)

  • Sit with knees hugged in.

  • Inhale, roll back to shoulders.

  • Exhale, return to balance without feet touching.

🌿 Strength & Heat (6–7 minutes)

Side-Lying Leg Series (~2 minutes per side)

  • Top leg lifts/lowers (8 reps).

  • Small circles forward/back (8 reps each).

  • Front/back sweeps (6–8 reps).

Swan Prep (6–8 reps)

  • Lie on stomach, hands under shoulders.

  • Inhale, lift chest gently, shoulder blades down.

  • Exhale, lower slowly.

🌙 Mobility & Cool Down (5 minutes)

Seated Spine Stretch Forward (5–6 reps)

  • Sit tall, legs extended, feet flexed.

  • Inhale, lengthen spine.

  • Exhale, round forward, reaching.

Seated Twist (3 breaths per side)

  • Sit tall, cross legs or extend legs.

  • Place right hand behind you, left hand on knee.

  • Inhale tall, exhale twist gently. Switch sides.

Closing Breath (1–2 minutes)

  • Sit comfortably.

  • Hands rest on knees or heart.

  • Inhale deeply, exhale slowly.

  • Visualize gathering warmth and stability for the season.

APP Update

I have added the new balance sequences from class to my APP for those that wish for reminders when working at home. I have also added a ‘Tower’ section for Circuit Training classes. This can be found under the navigation tab on home page.

Class Update

Studio sessions for 121/Exercise Referral are fully booked this month.

I have 1 space available for Monday evening’s Circuit Training class (7:30-8:30pm). This is to join an established duo- drop me a line if interested.

PAY AS YOU GO blocks are available:

Tuesday Evening - 2 spaces

Wednesday morning - 1 space

Wednesday Evening - 2 spaces

Thursday Evening - 1 space

Availability for November Studio sessions will be updated on 23rd October- drop me a line if wanting a day time session on a Monday/Tuesday or Thursday for Reformer Beginner class/121 Circuit Training or combination with Classic Mat.

Thank you 

A big thank you to all Subscribers for embracing the new system of bringing mats to and from class! This has helped me beyond words and I can now use my car boot and have regained the back seat too-lol!

A reminder to Subscribers that when you switch classes - you need to bring your own ball/band and mat. Each client has their own individual equipment pack for the class that they subscribe to and these are not brought to every class that I teach. As always the switching service is offered on a first come, first served basis. If you know you are unable to make a class then please drop me a line as this is helpful for finding the gaps! I also kindly ask those that those who have reserved a switch space to drop me a line if they are unable to attend- again this helps me re offer to those on the waiting list- thank you in advance.

SUPER EXCITED! NEXT YEAR’S RETREAT AT ROYAL WILLIAM YARD HAS BEEN SECURED AT THE BEAUTIFUL BLOCK STUDIO IN PLYMOUTH. A SLIGHTLY LATER DATE OF APRIL 24TH, 25TH AND 26TH- HOPING THAT WE WILL BE BLESSED WITH THE SUNSHINE AGAIN!!! PLEASE VISIT MY ‘GO WITH THE FLOW’ WEBSITE PAGE FOR MORE INFORMATION. THERE ARE 8 SPACES AVAILABLE FOR THIS BOUTIQUE EXPERIENCE. OPEN TO SUBSCRIBERS AND FRIENDS OF SUBSCRIBERS.

I still have 3 places available for my New Forest Retreat in November (22nd/23rd) - Drop me a line if interested.

Our Xmas Social

Thank you to those that signed up for dinner at The Fish in Sutton Courtenay on Friday 5th December. This event is now full due to the capacity being up to 16 for the table. Thank you for the super quick deposits! I will be collecting the remainder of £10 deposits to drop off to the restaurant at the end of this week. If you could bring to class -that would be great! The menu will be emailed directly to those going for pre selection choices. Excited for the Festive Season and to spend time with you all outside of classes!

Perfect support for supine exercises, side series and kneeling- designed for neck and spine alignment- just enough comfort without lifting you too high. These are available through my store but Subscribers can have at my whole sale price!

I have two left from my latest delivery!

‘Each week André Duqum interviews experts in their field; ranging from spiritual educators to cutting edge scientists, heart-led creatives & more on topics such as the true nature of ‘Self’, “what is reality?,” and exploring the fundamental pillars we all need to unlock our fullest potential in life.

These conversations aim to spread wisdom and make connections that contribute to birthing a more beautiful world, one episode at a time’

I have recently discovered this Podcast and as you know I do like to delve into conversations that are thought provoking whilst doing the ironing-lol! This one I thought worth sharing for those are interested in the workings of the stomach…

Loved being back with you all after the Summer Break and great to see muscle memory kicking straight back in with some wonderful work by you All!

We are into our 5th week of the revised lesson frame work and I hope you are enjoying the variety of exercises with small props alongside our Classic Mat sequences.

Something a little different for October within my Didcot Civic Classes! I will be introducing what I hope to be relaxing backdrop imagery. The huge TV that has now been installed lends itself to being used-lol! I will of course be guided by the feedback I receive from participants of these classes as to whether it is something that becomes a regular feature.

If you would like to drop me a line with your thoughts alongside constructive criticism as well as positive feedback I would be most grateful. Being a one woman band - I value the thoughts of my clients to help me offer the best that I possibly can each and every week!

Wishing you all a calm and peaceful month ahead x

Sam Mason
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