Stretch & Flexibility Routine - Active Recovery 30 mins

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Treat yourself and your body to some 'me-time' with this full body stretch. Start off standing and mobilise and stretch your shoulders, upper back and side body. Gradually moving closer to the ground, release out any tightness from your hips and legs. Let go of any stress, feel calm and relaxed. Your body and mind will thank you for it.
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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.

[@michelekobayashi890]

hello Katya! I found you by accident! As a 61 year old woman living in Japan I have been doing Pilates for the last 10 months. I especially enjoy your classes! Thank you so much for this! Michele in Yokohama, Japan 💖💜💙💚💛🧡🐧

[@michelekobayashi890]

if I one day can be anywhere NEAR as flexible as you I will be happy! thank you again! 🥰

[@nicoles5852]

I really needed this class this morning. Thank you so much Katja.

[@PilatesYogawithKatja]

Great to hear you enjoyed this class in the morning. 🙏😊🙏

[@tracimorrow2282]

Such a nourishing, feel good class. Thank you for your excellent guidance. I will be revisiting this class often when I need a lovely stretch.

[@PilatesYogawithKatja]

happy to hear you enjoyed it, Traci! 🙏😊🙏

[@monicaalvarado1166]

Perfect for my legs and hips, thank you Katja!

[@PilatesYogawithKatja]

🙏😊🙏 Thank you for your msg!

[@marylarussa617]

Another fantastic stretch class. I really loved this one. Thanks Katja.

[@yaeloded]

i just love you.. every time i finish one of your lesion I thank myself for taking the time for myself and thank you for this wonderful gift to the world 💗

[@PilatesYogawithKatja]

Thank you for your kind words, I appreciate them very much! 🙏😊🙏

[@chantaldagenais6404]

Great class just what I needed today a quick stretch on my lunch time.Ty Katja

[@PilatesYogawithKatja]

🙏😊🙏

[@justynasalwierak2163]

You do it so lovely... thank you for sharing this video!

[@PilatesYogawithKatja]

🙏😊🙏

[@pip585]

Love this class thank you so much Kayta❤

[@corrinascott6656]

Thank you what a wonderful routine🙏💐

[@PilatesYogawithKatja]

I am very happy to hear you enjoyed this stretch routine, Corrina! 🙏😊🙏

[@losttheplotat60b37]

Thank you Katja! My first session with you did not disappoint. As a yoga teacher, I've been struggling to get back onto the mat since July covid, particularly as I have residual neurological issues from 2 disc prolapses 8 years ago - that's how I got into yoga & teaching. My body has been groaning for several weeks now and this has made me feel more open, less tight and achy. Thank you :D

[@kerrysmith4838]

Hi Katya! I had been down with Fibromyalgia for a month, then had an intense shoulder procedure that I have been healing from for 4 months. Your class has been just what I needed to get my body back in shape and moving again. I’ve been doing yogilates for 3 years. Your gentle, unhurried classes have been the medicine I’ve needed! Thanks so much!❤

[@janfoushee9120]

Thank you for your videos! I’m having some back issues and had to stop doing many of my normal workout routines but I can do many of your videos with out having pain and I think it’s helping my back and core get stronger. These stretches and yoga poses are new for me so I greatly appreciate how well you explain how to move and change positions. You’re super easy to follow. Thanks again for your wonderful videos!!!❤

[@aliceg1226]

Loved this, thank you very much Katja!

[@PilatesYogawithKatja]

Thank you for practicing with me, Alice! 🙏🙏🙏

[@lisahamor8720]

needed exactly this class today!

[@PilatesYogawithKatja]

Thank you for practising with me, Lisa! 🙏😊🙏

[@sabvalentini9709]

I am so thankful for this wonderful routine 🙏 My body is fully stretched and relaxed now 😌

[@raysholland]

Great Class - thanks 😀

[@osnatlevy8166]

Great stretching workout, ideal for the body in retirement and after a tiring day. Thanks a lot.

[@lianreznikpirka1266]

Thank you lovely stretching

[@kellypantaleoni5166]

Oh my that was lovely! Thank you for always having just what our body needs💖

[@PilatesYogawithKatja]

😘🥰🙏😊🙏

[@Lotusflower912]

Thank you so much for this

[@suej674]

Hello, fabulous stretches, thank you 🙏🌸😘

[@barbaramathias5760]

Super to share class again Katja, thank you

[@Fridakm]

such a great feeling I have right now after doing this exercise after cycling 🥰

[@talyabloom9595]

Thank you! ❤

[@davidmurphy1527]

Thanks me and Jan both enjoyed this class, it was a nice stretch, with a good flow to it. Missing you.

[@user-ph2jm5gp6v]

Thank you so much. Love you❤❤❤

[@talyabloom9595]

Thank you!

[@sanjorose]

Great routine!

[@danielhayward8817]

Awesome thank you!

[@annajohnson9744]

I absolutely loved this class today Katja. As I’m having a recovery day today, this class was perfect for me. Thank you so much ❤️🙏

[@annakelo2532]

Whar a wonderful morning suprise to find yet another one of your brilliant practices! Thank you Katja, AGAIN!😊🙏❤️

[@eveross5335]

Super routine! I have not been doing your workouts this summer - this was a great way to restart my practice! Thank you Katja!

[@ceciliaboldrini5134]

Dear katja always, on holiday, you give us a big gift. Today great feast of Maria assumed into heaven and a sweet , beautiful and harmonious lesson good for the heart and the body. Thank you so much for your good heart and, as always, GOD BLESS YOU, ALL YOUR FAMILY, ALL CHILDREN AND PEOPLE AROUND THE WORLD. PEACE ALL OVER THE WORLD. Cecilia

[@franmahoney8181]

My favourite class I’ve done with you, perfect start to the day thanks Katja 🙏

[@PilatesYogawithKatja]

🙏❤️🙏

[@natalieanderson308]

Ahhhhh thank you so much. Was feeling twisted up like a pretzel, and now i'm released and stretched out.

[@PilatesYogawithKatja]

🙏😊🙏

[@user-le9nf2dv3u]

Today is my activity recovery, and I completed this routine after one of your posture reset videos. Ohhh wow, my body is so relaxed and delighted right now. I can almost hear it sighing with relief. Thank you!

[@PilatesYogawithKatja]

That sounds great, well done you for taking care of yourself. 🙏😊🙏

[@robinagi]

Thanks for another very useful session Katja. Lovely to see green grass behind you, is this part of Antons videography skills repertoire 😉

[@WellWithHels]

What a lovely morning flow 🤩 x x x

[@Lucy44rocks]

Such a splendid class, Katja! Now I'm 100% ready to get through my day...TY!

[@pilatesalena80]

Great💚 Thank you, Katja.

[@PilatesYogawithKatja]

🙏😊🙏

[@chriscampbell7885]

This was perfect for me today as I finished work and I am currently training for the Great South Run 🏃‍♀️

[@debbierock8769]

Great stretch session. Thank you Katja 🙏

[@helenhicks3300]

Lovely gentle stretch routine Katja, my body always feels much more relaxed after a stretch routine like this! Just what I needed after sitting at work today! Thank you 🙏🙂

[@PilatesYogawithKatja]

Thank you, dear Helen! Hope you are having a nice weekend. 🙏😊🙏

[@tinagagnon]

Beautiful practice 😊 thank you Katja 🙏🏻🙇‍♀️🌷

[@bridgetwilson5160]

Thank you Katya. This routine was just what my body needed this morning. I am enjoying your routines so much.❤

[@PilatesYogawithKatja]

Thank you for practicing with me, Bridget. Very happy to hear you enjoy my routines. 🙏😊🙏

[@user-kh2cu4lz9r]

Long time no see!! Thanks a lot 🙏 Katja !!

[@kimgrindell8821]

Thank you for another wonderful class Katja!

[@PilatesYogawithKatja]

Dear Kim, thank you so much for your support and donation, I greatly appreciate it!!!🙏😊🙏

[@monicaalvarado1166]

Wonderful, thank you Katja!

[@jeanniet3839]

Really love this class, so nice and slow and such good stretches. Thank you!

[@hashimamodmia1135]

Was waiting for new session and here it is.thank u

[@sallyhubert9027]

How lovely to wake up to a fantastic new routine. Thank you Katya, wonderful as always

[@ChowMeinWarrior]

Thank you, Katja!

[@ludovicguenot2298]

As usual, a wonderful lesson! Thanks a lot, Katja! 🙂🙏

[@dianescott7543]

Loved this session Katja A great stretching lesson that set me ready for the day ahead

[@HiveCreekFarm]

Thanks!

[@PilatesYogawithKatja]

Thank you so much for your support and donation!!! 🙏🙏🙏

[@marinafontana1745]

A perfect class ! Than you so much Katia ❤🌻

[@patriciagambin3276]

Lovely stretching class my body thanks you 😊

[@Hectooth]

Always a good one. 👍👍👍❤

[@PilatesYogawithKatja]

🙏😊🙏

[@Hectooth]

❤❤❤ Thank-you.

[@PilatesYogawithKatja]

Thank YOU! 🥰🙏🙏

[@kateboo4013]

Thank you for a fantastic session! 🥰

[@justlikem12]

🌷g ood streching after a difficult day.THANKS

[@kea4]

A wonderful and relaxing class! Thank you!

[@PilatesYogawithKatja]

🙏😊🙏

[@Hectooth]

Brilliant. Just what I needed 😊👏🏻💟

[@carolineconsten1999]

Such a nice stretching session 🙏🙏🙏🙏🙏 Thank you Katia ❤️❤️❤️

[@susanprevost4856]

This was a perfect class. Thank you.❤

[@juditnaday6202]

Köszönjük!

[@PilatesYogawithKatja]

Thank you so much for your support, Judit! 🙏

[@alessandralombardi9531]

grazie Katia!! bravissima eccezionale

[@PilatesYogawithKatja]

🙏😊🙏

[@juliaz6886]

Спасибо Катя всегда вас жду с нетерпениям , мне очень интересно с вами заниматься, мне нравится ваш ритм, обожаю вас 🌺 Юлия Германия!

[@davidhowes-burrows3091]

Katja - I so appreciate these classes and thank you for continuing to post them they form part of my daily routine and over the past year I have seen and felt the changes in my body and flexibility, these classes are just as important to me now as they were during lockdown so another huge thank you 🙏

[@juliaz6886]

А вы выходите раз в месяц? Спасибо 🙏🏻

[@anabellequinones2247]

So I took a nasty fall and one or several of the ligaments on my shoulder broke with clavicle displacement. I can't stand still despite the pain and discomfort. Can you point me to videos I can do?

[@PilatesYogawithKatja]

I am sorry to hear you had a nasty fall! Hope you feel better and heal up soon. I would suggest to choose lower body workouts and then of course carefully adjust positions or leave out any moves that put strain on your shoulder.

[@sweetindigo1]

not loud enough, please up the volume!

[@PilatesYogawithKatja]

Sorry it’s too quiet for you. I have checked and it can be turned up to loud on my devices.

[@talyabloom9595]

Thank you!