Trainer reveals five top moves that blend yoga and pilates for posture, power, and mobility

A certified yoga and Pilates instructor has shared five key bodyweight exercises that promise to deliver full-body strength and stability—no equipment, gym, or hour-long routine required.

Former professional dancer Tina Traina, who leads the SPIRIT class at David Lloyd Clubs, believes you don’t need countless reps or heavy weights to become stronger and more balanced. Instead, she says, a focused routine combining yoga and Pilates can strengthen your core, improve posture, enhance flexibility, and promote long-term joint health—especially if your lifestyle is sedentary.

“Both yoga and Pilates are about moving mindfully with your breath,” Traina explains. “Pilates strengthens deep stabilising muscles often missed in traditional workouts, while yoga helps you stay mobile and aligned.”

Her SPIRIT method unites the best of both disciplines, offering a routine that’s particularly beneficial for runners, office workers, and anyone dealing with tight hips or poor posture.

Here are the five moves she swears by:

1. Bridge (10–12 reps)
Lie on your back, knees bent, feet flat on the floor hip-width apart. Activate your core and lift your hips until your body forms a straight line from shoulders to knees. Tense your glutes at the top, then lower slowly.
Why it works: Strengthens glutes, hamstrings and lower back while stretching hip flexors. Essential for posture and spine articulation.

2. Cat-Cow (30–40 seconds)
Begin on all fours, wrists under shoulders, knees under hips. Inhale as you arch your back and lift your chest; exhale as you round your spine and tuck your chin.
Why it works: Trains spinal mobility, improves breath control, and promotes fluid movement—especially useful for runners and those with stiff backs.

3. Side-Lying Leg Lift (15–20 reps)
Lie on your side, supporting your head with one hand. Lift your top leg slowly and lower with control. For a harder version, lift both legs together.
Why it works: Targets thighs and glutes, stabilises knees, and strengthens the core in an unstable position, improving control and posture.

4. Pigeon Pose (30–40 seconds each side)
From all fours, bring one knee forward and extend the opposite leg back. Stay upright or fold over your front shin for a deeper stretch.
Why it works: Opens tight hips, relieves lower back tension, and enhances mobility. A go-to pose for anyone with a desk job or tight hips.

5. Tree Pose (10–20 seconds each side)
Stand tall, place one foot on your opposite thigh, calf or ankle, and balance. Bring hands to chest or raise overhead.
Why it works: Builds balance, core strength and leg stability while gently opening the chest and activating back muscles for better posture.

Together, these five exercises create a compact yet powerful routine that’s adaptable for all fitness levels. Whether you’re a regular exerciser or just looking to add some mindful movement into your day, Traina says this combination will build strength and flexibility in equal measure.

“There’s no need to choose between strength or stretch,” she says. “You can—and should—have both.”