Introducing poilates - core conditioning for poi

After your warm-up, this introduces Poilates as poi-specific core conditioning. Nick Woolsey demonstrates a short floor sequence using a yoga mat, starting with an elbow plank and clear alignment cues: maintain one long line through the body, legs engaged, pelvic floor lifted, spine neutral, and head aligned.

You then alternate conditioning with simple poi integration, using controlled stalls while supine and prone. The focus is on keeping the lower back grounded when lying on your back, and distributing extension through the whole spine during back bends by opening the chest and upper back rather than compressing the lower back.