studio.flowwithmira.com

Stand Taller, Feel Stronger

I call it the “slouch cycle.” We spend so much time sitting or looking down that the front of our body gets tight and back muscles take a nap.This series is about waking up the amazing Posterior Chain of muscles from your shoulders down your back to heels. This is the key to unlocking great posture.

Posterior Chain Series

Beginner Weekly Schedule

Standing Warm Up With Band

0-15 min, Beginner, Full Body, Pilates, Small Equipment, Standing
Beginner Full Body Workout

25-40 min, Beginner, Full Body, Mobility, No Equipment, Strength
Evening Pilates

25-40 min, Beginner, Flow, Full Body, No Equipment, Pilates, Stretch
Core Kickstart 1

15-25 min, Beginner, Core/Abs, No Equipment, Pilates, Strength
Express Easy Spine

15-25 min, Beginner, Pilates, Small Equipment, Strength, Upper Body
Body Talk Workout

25-40 min, Beginner, Flow, Full Body, No Equipment, Pilates
Full Body Stretch

15-25 min, Beginner, Full Body, No Equipment, Pilates, Stretch

Intermediate Weekly Schedule

Standing Spine & Shoulders Focus Warm Up

15-25 min, Back/Spine, Beginner, Intermediate, No Equipment, Pilates, Standing, Upper Body
Abdominal Flow 1

15-25 min, Core/Abs, Flow, Intermediate, No Equipment, Pilates, Strength
Core Kickstart 1

15-25 min, Core/Abs, Intermediate, No Equipment, Pilates, Strength
Hips Strength

15-25 min, Intermediate, Lower Body, No Equipment, Pilates, Strength
Quick Pilates 1

15-25 min, Intermediate, Lower Body, No Equipment, Pilates, Strength
Hips & Knees Mobility

25-40 min, Intermediate, Lower Body, Mobility, No Equipment, Pilates
Total Body Stretch

25-40 min, Full Body, Intermediate, No Equipment, Pilates, Stretch

New Classes

Realign Your Entire Body

15-25 min, Full Body, Intermediate, No Equipment, Recovery, Stretch
Build Your Core Like This Instead.

25-40 min, Core/Abs, Flow, Intermediate, No Equipment, Strength
Strengthen Your Shoulder & Back

25-40 min, Intermediate, Reformer, Strength, Upper Body
Strengthen Your Glutes & Hamstrings

25-40 min, Intermediate, Lower Body, Reformer, Strength
Fire Up Your Back & Shoulders

15-25 min, Intermediate, Small Equipment, Strength, Upper Body
Fire Up Your Glutes & Hamstrings

25-40 min, Intermediate, Lower Body, No Equipment, Strength
Energize Your Back & Shoulder

15-25 min, Beginner / Intermediate, Small Equipment, Strength, Upper Body
Energize Your Glutes & Hamstrings

25-40 min, Beginner / Intermediate, Lower Body, No Equipment, Strength
Awaken Your Back & Shoulders

15-25 min, Beginner, Small Equipment, Strength, Upper Body
Awaken Your Glutes & Hamstrings

15-25 min, Beginner, Lower Body, No Equipment, Strength
Beginner Starter

15-25 min, Absolute Beginner, Flow, Full Body, No Equipment, Stretch
Pilates Energy

Back/Spine, Flow, Full Body, Intermediate, No Equipment, Stretch
Gentle Spine Flow

25-40 min, Back/Spine, Flow, Full Body, Intermediate, No Equipment, Stretch
Body Changes

40+ min, Flow, Full Body, Intermediate, No Equipment, Strength
Gentle Spine Awakening

15-25 min, Back/Spine, Beginner, No Equipment, Stretch
Warm-Up Your Body Temperature

15-25 min, Beginner, Full Body, No Equipment, Stretch
Metabolism Kick-Start

25-40 min, Beginner, Core/Abs, Flow, Full Body, No Equipment, Stretch

Morning Rise & Flow

You know that stiff, groggy feeling every morning? That’s not laziness—that’s science. Your muscles have cooled down, your spine is plump with fluid, and your stress hormones are surging to wake you up. Your body is basically saying ‘Hey, I just did an overnight renovation—can we ease into this day together?

Rise & Flow Series

Pilates Series

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Release & Renew Series

Series
Stand Taller, Feel Stronger : The Posterior Chain Series

Series
Morning Rise & Flow Series

Series
Flowing Freedom Series

Series
Strong Foundation With Inge Pretorius Series

Series
Sculpt & Flow Series

Series
Reformer Essentials Series

Series
Circle Of Strength Series

Series
Power From Within Series

Series
Intermediate Pilates 1.0 Series

Series
Pilates Ring 1.0 Intermediate Series

Series
Strong Bones Series

Series

Duration

0-15 minutes

15-25 minutes

25-40 minutes

40+ minutes

Classes by level

Absolute Beginner

Beginner

Intermediate

Advanced

Pilates Journeys by Level

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28 Day Absolute Beginner 1.0 Journey

Recommend this program if you are returning to pilates after a long break or if you have a serious injury and need progress carefully. Remember to keep moving!

Weeks
4

Sessions
28

Beginner Introduction Journey

Jump into fitness with our perfect starter beginner journey! Build your strength, stretch your body, and teach you the basics. Start your wellness Journey today!

Weeks
1

Sessions
7

Beginner 1.0 Pilates Journey

A strong core, improve their posture & learn how to connect breath to each movement. Classes are progressive, will build on the skills you learn in each class.

Weeks
4

Sessions
28

21 Days Beginner to Intermediate Journey

This journey guides you from basic movements to challenging flows, building strength, flexibility, and confidence along the way. Perfect for taking skills!

Weeks
3

Sessions
21

28 Days Intermediate 1.0 Journey

These full-body Pilates workouts that are safe, progressive, and proven to connect your mind and body. You’ll experience a new challenge every class.

Weeks
4

Sessions
28

Programs

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Body Whispers
Beginner Program

Discover your core strength, learn basic balance skills, and celebrate what your body can do. The classes are gentle and intuitive, helping you build a deeper connection with yourself

Weeks
4

Sessions
28

Body Whispers
Intermediate Program

Build core confidence, explore intermediate sequences, and find freedom in flowing movements. Challenge with restoration, helping you trust your body’s wisdom

Weeks
4

Sessions
28

Unwind & Align
Beginner Program

The classes are restorative and progressive, building awareness of how your body moves and feels. This is perfect if you want to start slow and focus on wellness. Let’s unwind together

Weeks
4

Sessions
28

Unwind & Align
Intermediate Program

The classes build on your foundation while adding complexity and depth. This is your journey to complete body freedom and wellness. Let’s celebrate movement together.

Weeks
4

Sessions
28

Sculpt & Tone Weights Beginner Program

Discover the power of controlled movement with pilates weights! Mindful techniques, will strengthen & sculpt your body in a whole new way. Focus on quality over quantity

Weeks
4

Sessions
28

Your Journey to Healing

This is your personal roadmap to building a consistent, healing Pilates practice. No guessing. No overwhelm. Just a clear, gentle path forward.

Your first 6 weeks

Live Classes

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Hip Strength

40+ min, Beginner, Intermediate, Lower Body, No Equipment, Strength
BASI Pilates Flow

40+ min, Beginner, Flow, Full Body, Intermediate, No Equipment, Pilates
12 February 2023 Live Member Class

40+ min, Beginner, Flow, Full Body, Intermediate, No Equipment, Pilates
31 July Live Member Class

40+ min, Beginner, Flow, Full Body, Intermediate, No Equipment, Pilates
Sculpt & Flow With Weights – Members Live Class 7 AM 13 July 2025

40+ min, Beginner, Flow, Full Body, Intermediate, Small Equipment, Strength
Sculpt & Flow With Weights – Members Live Class 3 PM 13 July 2025

40+ min, Beginner, Flow, Full Body, Intermediate, Small Equipment, Strength
Your Body Alignment – Live Class 7 AM 15 January 2023

40+ min, Beginner, Flow, Full Body, Intermediate, No Equipment, Pilates
Your Body Alignment – Live Class 3 PM 15 January 2023

40+ min, Beginner, Flow, Full Body, Intermediate, No Equipment, Pilates
Standing Pilates – Members Live Class 7 AM 13 October 2024

40+ min, Beginner, Full Body, Intermediate, Pilates, Small Equipment, Strength
Standing Pilates – Members Live Class 3 PM 13 October 2024

40+ min, Beginner, Full Body, Intermediate, No Equipment, Pilates, Standing

Challenges

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Fire Up Your Back & Shoulders

15-25 min, Intermediate, Small Equipment, Strength, Upper Body
Energize Your Back & Shoulder

15-25 min, Beginner / Intermediate, Small Equipment, Strength, Upper Body
Awaken Your Back & Shoulders

15-25 min, Beginner, Small Equipment, Strength, Upper Body
Your Power Foundation

15-25 min, Beginner, Breathe, Core/Abs, Small Equipment, Strength
Steady & Strong

15-25 min, Beginner, Core/Abs, Small Equipment, Strength
Full Body Workout

40+ min, Beginner, Flow, Full Body, Small Equipment
Just Move & Breathe

15-25 min, Absolute Beginner, Breathe, Full Body, Pilates, Small Equipment
Standing Ball 2

25-40 min, Full Body, Intermediate, Pilates, Small Equipment, Standing
Standing Ball 1

15-25 min, Full Body, Intermediate, Pilates, Small Equipment, Standing
Ball Workout

15-25 min, Core/Abs, Intermediate, Pilates, Small Equipment, Strength