Pilates Alisa Wyatt morning mat

Even Stretchier Morning Mat

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Need a longer, even stretchier morning boost to start the day? Treat yourself to a few extra minutes of TLC and feel your body respond with freer motion, relaxed posture and extra pep to your step. For a quicker, "week-day" version of this workout, check out Alisa's Stretchy Morning Mat. Filmed at Pilatesology Studio.

What Others Are Saying


  1. vivogugua 3 months ago

    While I enjoyed the class, I found it was perhaps too early in the beginner’s program. I have been following since day 1 and have appreciated the pace and additional explanations. This class moved quickly though moves that had not been explained in earlier classes.

    • Alisa Wyatt Author

      Oh thank you for this helpful feedback viogugua! I am working on an update to the programs and so I’ll make a note to move this one later in the series. 🙂

  2. Genevieve 6 months ago

    Hi Alisa,
    The class is wonderful. I do have a question about the level though : do you really consider this class basic? There are a lot of pretty advanced exercices in this class. I’d be afraid of having my basic clients trying the majority of these exercises without the watchful eye of a teacher.

    • Alisa Wyatt Author

      Hi Genevieve! Oh thanks for bringing this up. I agree, this is not a class for a new beginner or anyone with an injury. I am aiming this at strong beginners who have developed their powerhouse and for everyone who wants to slow down a bit. The basic category is tough because it encompasses such a wide range of abilities and I would put this at the beg/int ability. I chose carefully these exercises from my years of teaching mixed-level group classes and having learned there what a strong beginner can handle–for example there are no exercises that roll weight onto the neck.

      • Genevieve 6 months ago

        It’s so true that levels can sometimes be vague. I guess my experience is a little biased since almost all my beginners inform me that they haven’t done any kind of physical activity in the past 10 to 3O years! Thanks for taking the time to reply and for all the great work you do :).

  3. Soulbodyworks 2 years ago

    I found the pace of this class really encouraged mindfulness. Thank you for your insightful teaching, lovely lady! Can’t wait to see you again!

  4. ninasarcinella@gmail.com 2 years ago

    I love the site! I’m staying home mom with a 6 months, and Piloteslogy is really helping me to recover from pregnancy and also fix my alignment that has been ruined by years of corporate career in NY. Thank you for wonderful workouts!!!

  5. Lorinurse 3 years ago

    I’m just getting back into pilates after a few years. I had a great pilates instructor at my gym that focused on the basics and good form. She was great! After she left, I have not found that same level of instruction. I am so happy to have found your website! It is very much like my initial exposure and I am making myself start slowly with beginners mat videos. It has been wonderful to get different tips from different instructors on how to do the exercises properly. As I am in my mid fifties now, I am happy I decided to slow down for once and start with the basics. Thank you so much for this opportunity! I am one month into my one year membership and already feel changes in my core and posture.

    • Alisa Wyatt Author

      Thank you for your lovely note Lorinurse! Nothing ever replaces being with your favorite instructor but I’m so glad to know we are helping to keep your practice alive :). And high fives for starting with the basics! I’m sure you can feel that ‘basic’ doesn’t equal ‘easy’, because you’re establishing the movements that make all other movements possible. Keep up the great work.

  6. Watt 3 years ago

    is it ok to use a yoga strap to assist in a few of these ??

  7. Carmit1 3 years ago

    Hi Alyssa! Thank you so much for this class! I enjoy it. I have experience with Pilates but am getting back to basics with your beginner videos. I would love it if you cued more for getting into core , refresh core, shoulders down and back or armpits to hip, during the routine. I noticed first time core was cued was open leg rocker, this is a beginner video so I need more reminders! Thanks again!

  8. Sweetpea65
    Sweetpea65 3 years ago

    Hello ????

    Great video and a great way to get the day started. I’m fairly new to Pilates and my Pilates instructor recommended this site and I’m glad she did!!

    I tried to vote on the video and give it a 5/5 but I’m not sure if I did it correct. Cheers Ana

  9. BeBeLdn 3 years ago

    That was lovely, challenging both the mind and the body. I really enjoyed it Alisa.

  10. byrollins 4 years ago

    Thank you so much for this class. I really enjoyed it 🙂

  11. debbiebarker 4 years ago

    Hi Alisa! The body certainly enjoyed this workout the other morning…as did some of my clients. Thanks!
    I will be viewing Jay Grimes 2 hour class streamed from California this weekend. Can I get PMA credits for this?

    Thanks much, Debbie Barker

    • Alisa Wyatt Author

      Hi debbiebarker!
      Thanks for working out with me ;)!
      The workshop that Jay is teaching at Vintage is being streamed by Vintage, not Pilatesology so I don’t know all the details. I do know that Jay is not involved with PMA but you may still be able to get PMA credits for his class by petitioning for them. Here’s a link to the PMA CEC Requirements, there’s a link to the application at the bottom.
      And here is a link to the workshops on Pilatesology that you can get PMA Distance Learning CECs for. We just launched this feature, there will be more workshops added as time goes on: https://pilatesology.com/continuing-education-credits/

  12. floralundies 4 years ago

    Thanks for the class! I’m new pilates and found this to be a nice intro. I was just wondering – whenever I have to lift my head (like in poses like the hundred) my neck strains and I feel like I can’t keep it up the entire exercise. Am I doing something wrong?

    • Alisa Wyatt Author

      Hi floralundies! You are not doing anything wrong–it’s in fact very common for your neck to feel strain when you begin Pilates because it’s often weak and not connected to the muscles that support it (they are around your ribcage area). This video might help you: https://pilatesology.com/classes/quick-tips-for-necks-that-hurt/
      Additionally, I always advise clients (and did this myself when I started Pilates) to simply rest your neck when you feel it begin to strain and continue the exercise with your head down until it feels better and then lift it up again. You’ll also see a lot of teachers use a small supportive pillow under the head–this can help too. Let us know if any of this advice helps and keep at it, once your abs get strong enough you’ll have a happy neck for life!

  13. Elvy Perez Zorich

    Ahhhh! tThat felt good 🙂 Did it in the afternoon after having sat at my desk for a little too long. Thank you Alisa!!

  14. pattimouvery@aol.com 4 years ago

    I loved this session! Excellent stretching. Feel much better than when I started. Thank you!

  15. Brevard 4 years ago

    “Faster” pace for me a senior/beginner… Maybe it was because I was tired at the end, but I could not roll back up. Any hints?

  16. Eva 4 years ago

    Did it in the afternoon ;); first clqss after 2 1/2 weeks of illness, perfect for getting into the practice again, just what I needed, feel so much better! Enjoyed it a lot, thx Alisia!

    • Alisa Wyatt Author

      Ah Eva hope you’re all better now. It’s so important to take your first few workouts a bit slower, I applaud you for being mindful of that!

  17. Vicki 4 years ago

    this was wonderful Alisa! thank you so much, it was exactly what I needed! probably what I could use every morning!!

  18. runwithsara 4 years ago

    Hi Alisa!

    I am new to Pilates and have learned so much from your website. But as a newbie, at the end of mat workouts when we come to the seal, I am never sure exactly what I am trying to accomplish. I know I don’t have as much control as you and am a very floppy seal. What is my goal here and what do I need to strengthen in order to attain it?

    Also, the Even Stretchier Morning Mat also makes an excellent end to a day of driving! Thanks for sharing.

    • Alisa Wyatt Author

      Hi runwithsara!
      You’re asking a great question about the Seal–it seems like it’s not doing anything at all right? I had to smile when I read your note because I felt the same way when I started. The purpose of the Seal is to massage the spine (why you are rolling), massage the hip joint (why you are clapping) and build coordination, control and balance in your pelvis, leg and arm movements.
      If your Seal feels floppy that means you need to build strength overall to gain more control. Do the Stomach Series every day (that’s the 5 tough ab exercises in every mat workout) for a while and that will give you the muscles you need for control. Also, when you’re doing the Seal itself, hug your legs into your arms firmly and push outward into your legs with your arms at the same time so that your arms and legs are pressing into each other firmly. When you clap you should be moving your legs from your hip joint, not clapping from your feet or knees–only your hips do the movement. Thanks for asking and I’m so happy to hear you got out of your car onto the mat–I’m going to do the same before bed tonight :).

  19. pjennings 4 years ago

    Hi Alisa!
    Really nice class for the morning, for sure! I really enjoyed how you connected the teaser into the tree! So creative and really illustrates a way to understand the similarities and appreciate transitions! Awesome as always! Thank you!

  20. joesmat 4 years ago

    Alisa – I enjoyed following you through in your morning Mat Stretch Routine, and was curious from the onset as to what was to follow.

    1. Your observation that “in your personal opinion the DOUBLE LEG KICK is one of the most important exercises” and I would welcome your reasoning?
    I myself find that I need to use more “posterior chain muscle recruitment exercises” in my daily workout, and your comment is therefore the more significant! We seldom see much, and indeed if any emphasis, on this aspect of the body in the work.

    2. In the ROCKING exercise, your innovative use of rolling side to side, did indeed open up the front of the hips and was most accommodating for the SWIMMING movement to follow.
    Where does this deviation come from?

    Thank you for sharing.

    • Alisa Wyatt Author

      Hi Colin,

      1. I agree with you and have noticed that this particular exercise has changed for me significantly depending on the other activities I’m doing in life. After a long hike for example, it really opens up my tight quads which tend to get overused and I always feel the hamstrings could use a bit more strength.

      2. I used this with a very fit pregnant woman who was past the point of lying on her stomach but could still do the exercise with no issues. It worked great for her and I liked the way it taught me to move from my legs and hips–as you noted.

      Thanks as always for your notes, glad you liked this one!

      • joesmat 4 years ago

        Thank you very much indeed Alisa for replying to my note.
        Bring us more of your Matwork practice soon!

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