Mindful Movement

ANATOMY SERIES 04 | The Corkscrew 🩻

The Corkscrew may look like it's all about getting your legs up, but the real challenge is control.

This advanced Pilates movement combines abdominal strength, spinal articulation, pelvic control, and coordination as you lift away from the mat and progressively return.

The key? Don't let momentum do the work.

🔥 Control through the trunk
🩻 Articulate through the spine
🦵 Keep the legs controlled
✨ Stay supported through the shoulders
🐌 Control the return

You don't need to move faster. You need to move with control.

Save this for your next Pilates session 🤍

🌿 BEGINNER’S PILATES – NEW 6-WEEK COURSE

Ready to start Pilates? Join us for a 6-week Beginner’s Pilates course at Mindful Movement. 🤍

📅 Starts: 24 September 2026
🗓️ Thursdays
🕓 16:00 – 17:00
✨ 6-week course | 6 classes

Why join Pilates?

• Build core and overall body strength
• Improve flexibility and mobility
• Improve posture, balance and body awareness
• Learn the Pilates fundamentals in a supportive environment
• Move with more confidence

Please note:
A biokinetic assessment is required before starting the course. This one-on-one session allows us to assess your movement patterns and medical history to ensure a safe and effective Pilates experience.

🩺 Biokinetic assessment: R770
The assessment is charged separately and may be claimable from your medical aid.

📍 Mindful Movement
10 Watson Ave, Voor Bay, Mossel Bay

Spaces are limited – book your spot!

📞 Daniëlle: 063 779 4996
📞 Chanté: 071 403 2331

At Mindful Movement, we believe that exercise is about so much more than simply moving your body. It’s about building strength, improving confidence, feeling good, and being part of a supportive community. ♡

There is always something special about showing up, moving together, and encouraging one another along the way.

Here’s to stronger bodies, mindful movement, and a healthy community. 🤸‍♀️

ANATOMY SERIES 03 | Spine Stretch 🩻

Spine Stretch might look like a simple hamstring stretch, but that's not really the goal.

The movement combines controlled spinal flexion, trunk control, and posterior-chain mobility.

As you move forward, your abdominals contribute to trunk flexion and control, while the muscles along the back of the spine lengthen as the spine moves into flexion.

And yes, you may feel your hamstrings stretching too.

But here's the important part:

Reaching further doesn't necessarily mean you're moving better.

Instead of diving toward your toes, think about creating length first and then moving through the spine with control.

🩻 Articulate through the spine
🦵 Keep the legs controlled
✨ Keep the shoulders relaxed
🐌 Slow down

Think articulation, not distance.

ANATOMY SERIES 02 | The Roll Up 🩻

The Roll Up might look like a simple ab exercise, but there's much more happening.

As you roll up, your abdominals help flex and control the trunk, your obliques contribute, and your hip flexors also play a role as you move toward sitting.

But here's the important part:

Being unable to perform a Roll Up doesn't automatically mean you have a “weak core.”

Spinal mobility, trunk control, technique, body proportions, and strength can all influence how the movement feels.

Instead of throwing yourself up with momentum, think:

✨ Exhale as you begin
🩻 Move through the spine with control
💪 Keep tension through the trunk
🐌 Slow down through the difficult part

The goal isn't simply to get from lying to sitting.

It's HOW you get there.

ANATOMY SERIES 01 | The Glute Bridge 🍑

You’ve probably done hundreds of them, but what is actually happening during a glute bridge?

The main movement is hip extension, with the gluteus maximus doing much of the work while the hamstrings assist and your trunk and hip muscles help keep the pelvis controlled.

But getting your hips as high as possible isn't the goal.

If you finish the movement by excessively arching your lower back, you've moved away from the hip extension we're actually trying to train.

Think:

🍑 Drive through the hips
🧠 Keep the ribs and pelvis controlled
🦵 Keep the knees tracking steadily
✨ Control the movement; don't chase height

A simple exercise, but a really useful movement pattern to master.

Save this for your next session.

Every season in life brings something new, and this one has been especially meaningful ♡

Over the past 4½ months, I have had the incredible privilege of spending precious time at home with our little boy. Watching him grow, celebrating every milestone, and soaking up the everyday moments has been the greatest gift.

Coming back to the practice feels so special. I return not only as a biokineticist, but also as a mom, carrying all that this new season has taught me. I am grateful, excited, and so happy to be back.

I have always been passionate about working with people. I love getting to know each person, understanding what their body needs, and walking alongside them on their journey. Every body is different, every story is unique, and it is such a privilege to help people move better, recover, become stronger, and regain confidence.

I also want to take a moment to thank Daniëlle. She has been an incredible part of Mindful Movement, and while I was away on maternity leave, she looked after the practice with such dedication, professionalism, and genuine care. Knowing she was here gave me complete peace of mind and allowed me to fully embrace those precious months with my family.

Daniëlle, thank you for being such a valued part of this journey. I feel so fortunate to have you by my side, and I am excited for all that lies ahead as we continue to grow Mindful Movement together.

To all of our clients, thank you for your patience, your encouragement, and for the warm welcome back. Your support means more than you know, and I can't wait to continue this journey with you.

Here's to new beginnings, familiar faces, and doing work that I truly love ♡

Chanté