Pilates Recovery Flow After Poor Health / When You Don't Feel Good 2 - 25 mins

This Pilates routine is perfect for when you return to your mat after poor health or when you are not feeling great. Start with some core work, then gently strengthen your hips and legs followed by some stretches.
You can combine this routine with my Pilates Recovery routine 1 when you feel ready for a longer class. Here is the link: • Pilates Recovery Flow ...
It is also a great beginner's routine.
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Pilates & Yoga with Katja recommends that you consult with a physician before starting a new exercise program and follow their safety recommendations. Please listen to your body and stop if you experience any sharp or shooting pain. When participating in any exercise or exercise program, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this site, you understand and agree that Pilates & Yoga with Katja has no liability to you for any injury or loss you may suffer in connection with any content posted on this site.

[@PilatesYogawithKatja]

Here is a second ‘recovery flow- after poor health’ with more focus on the lower body. You can also combine it with last week’s class which emphasised reconnecting to our centre and core. These two routines are also great when you are feeling low in energy or just not quite 100%. Take good care, Katja x

[@chandlermcgovern2791]

Perfect for coming back after an injury!

[@YouTherapy]

I so appreciate your gentle and encouraging manner. As someone with a chronic illness, this is just perfect for me most days. This morning I felt I wasn't up for anything, but the familiar movements made easeful had such a positive impact on my body and on my spirit. I can't thank you enough, Katja! 💙

[@rhodachinni649]

Thank you’s aren’t enough! This will bring me back to feeling good again.

[@PilatesYogawithKatja]

🙏🙏🙏 get well soon.

[@deannaduffy3054]

very nice movement after being ill. Thank you!

[@PilatesYogawithKatja]

🙏😊🙏 Hope you have made a full recovery.

[@levelinor]

Thank you!

[@izgillies]

The gift yourself a smile was nice ❤❤❤

[@PilatesYogawithKatja]

🥰🙏🙏

[@ceciliaboldrini5134]

Dear katja, one of my yoga students, will be back from the hospital soon and these 2 lessons will be useful to me. Thank you so much with all my heart. A BIG KISS to your children. GOD BLESS YOU, ALL YOUR FAMILY, ALL CHILDREN AND PEOPLE AROUND THE WORLD .Cecilia

[@laurelcoombes1585]

So nice after week of sickness💕

[@PilatesYogawithKatja]

Hope you are feeling 100% fit again. 🙏😊🙏

[@carmenross1077]

Lovely stretch for ailing body. Thank you

[@musicalfuntime4299]

Thanks so much Katya. Just what I need after a horrid tummy bug xx

[@PilatesYogawithKatja]

Thanks so much for your donation and support! 🙏😊🙏

[@davidhowes-burrows3091]

Thank you Katja for todays class.🙏

[@clairejohn424]

These two videos are a gift. Like others commenting, I’m getting back into exercise after COVID. As always, thank you very much. Your skill is not only in your instructions on the mat but also in knowing just what it needed. 🙏💐🤗

[@siminmoshaver3757]

Thanks

[@PilatesYogawithKatja]

As always, thank you!!! 🙏

[@fahadpunjwani]

AMAZING. THANK YOU!

[@PilatesYogawithKatja]

🙏😊🙏

[@antonellamasella2300]

Katja, I cannot thank you enough for these two videos. I am in my last couple days of COVID and have found these wonderful to help with getting back into movement and flow. Your time is always appreciated especially during these crazy times we live in. ❤️

[@dmsoke8753]

I recently strained my back and had acute back pain for 2-3 weeks. I've been stretching but this is the first pilates I've done in ages and it was perfect - thank you!!!

[@PilatesYogawithKatja]

Hope your back is continuing to feel better. 🙏😊🙏

[@maryhall7087]

Thanks!

[@PilatesYogawithKatja]

Thank you, Mary!!!🙏🙏🙏

[@MarianneHMiettinen]

Love. Thankyou :)

[@KeelaLee]

that was so lovely! I am at the end of a cold and knew I needed a good stretch! Thanks so much x

[@jilla4734]

Thank you so very much Katja for this amazing class. I have covid at the moment but fortunately quite mild and needed to maintain my Pilates fitness level. This class is just perfect. Thank you.

[@astrozack-dishon6339]

Thank you so so much! Just what my body needed today. On my last stretch toward recovery. This is so helpful. 🙏

[@wallpaper20dots]

What a comfort! Thank you so much, Katja!🙏♥️

[@ylocoslovakia]

Saw this Pilates exercise for a friend recovering from an illness and it benefitted me too as I have osteoarthritis. Thank you! 🙏💕

[@marylarussa617]

Lovely class, exactly what I needed. :). 5/5/24.

[@ninabogin7019]

Wonderful routine one day after a cataract operation. No strain on the eye and good stretching and centering. Thank you, Katja, and congratulations on your 43K viewers!

[@PilatesYogawithKatja]

Hope your eye is recovering well from your operation, Nina!😊🙏😊

[@ninabogin7019]

@@PilatesYogawithKatja Thank you Katja. It's fine and I see nicer colors now too. 😊

[@alicealex9076]

My dear Katja, Thank you so much - after feeling a little tired ana achy, these two classes of recovery were very good for me - all the blessings of the world to you for your help - with love Alice from Greece

[@suej674]

Lovely as always, thank you very much 🙏🌸😘

[@emsmcmahon]

Thank you Katja for these lovely thoughtful workouts! I'm looking after my husband with COVID and needed the workouts to ease my tense body! All the more relaxed now to look after him and my family🙏

[@sallyhubert9027]

Thank you Katya for this lovely routine, just what the doctor ordered!

[@iamberenicemertens]

Thanks a lot Katia 💜 after two days of flu and fever, this felt very nourishing and challenging enough. Love from France 🙏🏻🤗

[@helenhicks3300]

Hi Katja, thank you so much for this routine. I am recovering from a disc compression in my back and have been in constant pain for around 8 months. I have had a spinal injection last week and I have tried this class this morning. It was gentle and mist importantly I could do it 😊 I hope these routines will help me on my recovery and I am so grateful to you 🙏🙏😊 thank you

[@debbierock8769]

Just what I needed today as feeling very jaded and low on energy due to lack of sleep this last week. 🙏

[@74Corrie]

Hi Katja! I have to add to what others have said. Dealing with aftermath of Covid. Having to sit up at night in bed for the last five weeks have made it difficult for my body. This routine targeted the areas that were bothering me! Hip area tightening up as well as rounded shoulders. So many times when I use your videos I feel like you're right their guiding and directing me. You instinctively know what we might be doing incorrectly and you gently correct us. Thank you for all your efforts. Please know you are so appreciated and I share your site with people frequently.

[@PilatesYogawithKatja]

Thank you for your kind words of support, I very much appreciate them! Merry Christmas. 🙏🎄

[@shanmagnuson1371]

This was a new one for me, Katja. Enjoyed it very much.

[@ruthswanwick9093]

I have been doing these recovery practices whilst recovering from Covid. They are perfect for getting going when you feel low and generally out of sorts, thank you for putting them on and helping us look after body and soul. X

[@marialuisadeleon8897]

Thank you Katja!

[@maureenmorris5341]

Thank you so much Katja, perfect for post-Covid recovery and a gentle return to normality ❤️🙏

[@kellypantaleoni5166]

Thank you so much for this gift of movement today❤

[@annakelo2532]

After a week in sickbed I have come back to these two practices and it really feels good! Thank you, Katja for having so much variations and always something to every occation!❤️❤️🙏🙏🙏

[@sanjorose]

Thanks so much Katja. Great routine.

[@edersilvarodrigues]

Bom dia Katja 🥰🥰🥰🥰🥰🥰🥰🥰🥰

[@tessa152101]

This is exactly what I've needed -- just got over COVID and this exercise is PERFECT! Not to olittle and not too much - LOVE IT!!! Thank you!!! Big bear hugs!!!! :)

[@PilatesYogawithKatja]

Thank you for practicing with me!🙏🙏🙏

[@rosariosarabia6207]

I made the 2 practices together and it worked great. Thank you Katja

[@carinegress]

Thank you Katja, you never fail to amaze me with your classes. 🙏🏻

[@rhodachinni649]

Love this one and #1 for after not feeling well!

[@PilatesYogawithKatja]

Great to hear you enjoyed it.

[@rosaherzberg9528]

this is so beautiful thank you so much for gentle pilates to make me feel better feeling very grateful to you

[@HealthyIma5]

Thank you so much. Perfect for recovering right now!!

[@sarahwinter9699]

Just what I needed. Thank you!!

[@adrianamendoza2960]

Dear Katja! thanks so much, love it 💚🙏🏻

[@patriciagambin3276]

Just what I needed thanks 🙏

[@ΓΕΩΡΓΙΑΚΑΛΑΝΤΖΗ]

Thanks Katja it was great!

[@mercedeslb237]

Un gran merci pour un superbe séance má chère Katja!!!!! 😗😗😗😗😗😗😗

[@lauriep3547]

Thank you for this gentle routine. Much needed❤

[@justlikem12]

nice short programme THANKS

[@corrinascott6656]

Excellent routinevfor me ATM Katja thank you🥰

[@YogiBethC]

I really loved this - what a wonderful combination of gentle and stretch! Thank you! 🙏🏽

[@albanashulla3082]

Very timely Katja, as it sound like Covid has hit most of us. Thank you very much. God bless you for the helpful classes. Albana x

[@PilatesYogawithKatja]

I hope you are well but can use this routine when feeling low in energy or a bit off. Thank you for being here with me! 🙏🏻😊🙏🏻

[@albanashulla3082]

Starting to feel better now, thank you. The pleasure is ours to have you lead us in these classes. Because I have a chronic bad back, I find your classes very helpful, it's the way you combine the exercises and the tempo of doing them in a controlled way without causing and injury potential. Many thanks again. Best wishes, Albana x

[@alondrapenaflor3860]

my mind, body and soul thank you for this! It felt so nice to get some movement and stretch in after being in bed for days. My usual workout routine focuses on weight training so this was a different form of movement for me. I will 100% be implementing more Pilates into my routine. Sending much love and peace!☮

[@PilatesYogawithKatja]

Thank you for your comment, I appreciate it! Hope you are feeling much better. 🙏😊🙏

[@calmansteindl1195]

Amazing! Thank you so much for this series - so helpful and just what i needed with Covid

[@sietskeannevelink-schurer1690]

🙏🏻

[@astatistic]

thank you katja 💜 i really appreciate how you explain alignments… when you mentioned which direction the knees should be facing, that was so helpful. alignment question like these are often what i find myself wondering about.. particularly feet and toes, and how to improve my fallen arches. just wanted to say thank you for the amazing work 💛

[@PilatesYogawithKatja]

Thank you for your lovely comment! I appreciate it. 🙏🏻😊🙏🏻

[@carinegress]

Hello Katja. Thank you for these two videos. They are amazing. How many times a week do you suggest I do these two videos so I could go back to being in better shape and eventually go back to your more advanced videos? Thank you in advance for your advice 🙏🏻❤️

[@PilatesYogawithKatja]

Thank you for your msg. I hope you have fully recovered and are rebuilding your strength...🙏😊🙏

[@davidmurphy1527]

🧘🙏👍

[@ajude234]

I sometimes wonder, if the camera were to turn around, whether there would be just as much mess and junk and laundry as there is at my house.

[@valeriegysler5285]

🔥🍑🔥🤪

[@paoolasefair7632]

Thx you for this workout. I so needed it today 🫶🏼

[@PilatesYogawithKatja]

Thank you, Paola, glad to hear you enjoyed it. 🙏😊🙏

[@tinagagnon]

Thank you Katja 😊 lovely practice 💕

[@Gem_ini]

Another fantastic video, thanks so much! 🥰