Yoga or Pilates class: how to prepare in 90 seconds
Yoga and Pilates are about breath and movement. A short routine before class helps you arrive and leave the day behind.
What happens in your body and mind
Slow breathing prepares the body for movement and helps you feel your posture. Picturing smooth movements helps you move with more ease.
Your 90-second routine with Helena
1. Arrive, 30 seconds. Breathe with Helena: Inhale 4s · hold 4s · exhale 6s · hold 2s. The first half of the video plays while you breathe in, the second half while you breathe out. The FLOW line shows you when to breathe, and the music follows your breath.
2. Visualize, 45 seconds. Five short scenes walk you through your class:
- Picture your class. Feel your feet on the ground and your spine long.
- Scan from head to toes. Wherever there is tension, exhale into it.
- See your body moving with ease and good form.
- If discomfort shows up, you breathe and adjust — no force.
- See yourself afterwards: lighter, warmer, more awake.
3. Anchor, 15 seconds. Roll your shoulders back once. Say quietly: “Light.” Use the same gesture later, in the real moment, with one long exhale.
When to use it
- Before class.
- Before stretching at home.
- After class, to relax.
Tips for your class
- Arrive a few minutes early and breathe slowly.
- Picture moving without forcing.
- Keep the breath slow during the whole class.
Your coach: Helena from Athens
Specialized in Olympic weightlifting, core stability, and injury rehabilitation. Helena breathes with you at the pace of this routine. More about Helena
Prefer another coach for your class?
Why it works
Mental rehearsal, picturing a situation step by step before it happens, uses many of the same brain networks as the real action. Athletes, musicians and surgeons use it to prepare. Slow breathing with a longer exhale shifts the body towards its calming, parasympathetic side. AHΞHA puts both into one short routine you can repeat whenever you need it. Read the research.
Frequently asked questions
How should I breathe in yoga?
Breathe slowly through the nose. Your teacher will guide you, but a calm, steady breath is always a good base.
Is this good for beginners?
Yes. It helps you arrive calm, which is especially useful in your first classes.
Is the routine free?
Yes. This routine is free and works in your browser, without an account. With a free account you can choose any coach, situation and music, and share sessions with friends.
Can I get a reminder before your class?
Yes. Install AHΞHA on your phone and set your own reminder times. A push message starts the routine with one tap.
Related situations
AHΞHA is a breathing and mental-preparation tool. It does not diagnose or treat any condition. If anxiety, sleep or eating problems affect your daily life, please talk to a professional.