studio.flowwithmira.com

Reaching your deep core

Most people have been doing core work for years. Yet they have never actually felt their core. Reaching Your Deep Core corrects that — six sessions, no gripping, no bracing. Just held from within.

This is where it begins.

Beginner Weekly Workout

Gentle Guide

0-15 min, Beginner, Flow, Full Body, No Equipment, Pilates
Pilates Arms & Chest Workout

0-15 min, Beginner, No Equipment, Pilates, Strength, Upper Body
Full Body BASI

15-25 min, Beginner, Flow, Full Body, No Equipment, Pilates
Standing Warm Up

0-15 min, Beginner, Full Body, No Equipment, Pilates, Standing
Upper Body Strength

0-15 min, Beginner, No Equipment, Pilates, Strength, Upper Body
Tutorial Find Your Faulty Posture

0-15 min, Beginner, No Equipment, Pilates
Express Dynamic Legs & Hips

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

Intermediate Weekly Workout

Everyday Pilates

15-25 min, Full Body, Intermediate, No Equipment, Pilates, Strength
Core Kickstart 1

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

25-40 min, Full Body, Intermediate, Mobility, Pilates, Small Equipment
Challenge Your Focus

25-40 min, Breathe, Full Body, Intermediate, Pilates, Small Equipment, Standing
Short Flow Mat 1

15-25 min, Flow, Full Body, Intermediate, No Equipment, Pilates, Strength
Shoulder Stretch

15-25 min, Intermediate, No Equipment, Pilates, Stretch, Upper Body
Realign Your Entire Body

15-25 min, Full Body, Intermediate, No Equipment, Recovery, Stretch

New Release

Core Class That Talks You Through Every Single Movement

15-25 min, Core/Abs, Intermediate, No Equipment, Strength
A Real Beginner Class

15-25 min, Beginner, Flow, Full Body, No Equipment
Movement Connected

25-40 min, Core/Abs, Flow, Intermediate, No Equipment
Standing Strong

25-40 min, Core/Abs, Full Body, Intermediate, No Equipment, Standing, Strength
Carrying This Forward

25-40 min, Core/Abs, Flow, Full Body, Intermediate, No Equipment
Beneath The Surface

25-40 min, Beginner, Breathe, Core/Abs, Full Body, No Equipment
The Breath Connection

25-40 min, Beginner, Breathe, Core/Abs, No Equipment
Quiet Activation

25-40 min, Beginner, Core/Abs, Full Body, No Equipment, Strength
Walking On Air – Members Live 3 PM 14 June 2026

40+ min, Back/Spine, Full Body, No Equipment
Walking On Air – Members Live 7 AM 14 June 2026

40+ min, Back/Spine, Full Body, No Equipment
The Core Flow That Feels Like Wearing a Corset for Your Spine

0-15 min, Back/Spine, Beginner, Core/Abs, Flow, No Equipment, Strength
Athletic Flow – Members Live 3 PM 17 May 2026

40+ min, Beginner, Flow, Full Body, Intermediate, Mobility, No Equipment
Athletic Flow – Members Live 7 AM 17 May 2026

40+ min, Beginner, Flow, Full Body, Intermediate, Mobility, No Equipment
Pilates for Core Strength & Pelvic Floor

25-40 min, Beginner, Core/Abs, No Equipment, Pelvic floor, Strength
Hip Strength & Mobility – Members Live 7 AM 26 April 2026

40+ min, Beginner, Intermediate, Lower Body, Mobility, No Equipment, Strength
Hip Strength & Mobility – Members Live 3 PM 26 April 2026

40+ min, Beginner, Intermediate, Lower Body, Mobility, No Equipment, Strength
Pilates to Build Core Strength

15-25 min, Beginner, Core/Abs, No Equipment, Strength
Spine Spacing – Members Live 3 PM 15 March 2026

40+ min, Back/Spine, No Equipment

Reaching Your Deep Core Programs

Two 28-day programs sit alongside the Reaching Your Deep Core series — a structured path to move the supporting core from “I felt it once” into “this is just how my body works now.” Foundation for finding it. Intermediate for keeping it.

Foundation Program

Intermediate Program

Pilates Series

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Reaching Your Deep Core Series
Load For Longevity Series
Walking On Air Series
Tash Barnard: Five Essential Sessions Series
Hip Strength & Mobility: The Foundations Series
Spine Spacing Series
Feels Better Than A Massage
Full Body Kickstart Series
Release & Renew Series
Stand Taller, Feel Stronger : The Posterior Chain Series
Morning Rise & Flow Series
Flowing Freedom 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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0443 Journey Featured 28 Days Absolute Beginner 1.0

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

0443 Journey Featured Introduction Beginner Journey

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

0443 Journey Featured Beginner Pilates Journey

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

0443 Journey Featured 28 Days Intermediate Program 1.0

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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1039 Hero Image Reaching Your Deep Core Foundation

Deep Core
Foundation Program

Discover your deep supporting system that holds your spine steady, keeps you upright, and works quietly underneath everything you do.

Weeks
4

Sessions
12

1040 Hero Image Reaching Your Deep Core Intermediate

Deep Core
Intermediate Program

You’ve found the supporting core. Now let’s build through more complex movement, greater load, and challenges that ask the deep system to hold when holding is genuinely hard.

Weeks
4

Sessions
16

Load for longevity
Foundation Program

Your Pilates precision is exactly what makes loading work. Three sessions a week. Light dumbbells. The bone density and functional strength your body has been ready to build.

Weeks
4

Sessions
12

Load for longevity
Intermediate Program

You already move with precision. Now load it. Dynamic flows, compound strength, and progressive bone loading — six sessions that take your Pilates foundation somewhere it hasn’t been yet.

Weeks
4

Sessions
16

Pilates Ball: Build Core Strength & Better Balance Beginner Program

Let the ball become your teacher—offering support, challenge, and feedback as you build balance, and functional strength through guided practice.

Weeks
4

Sessions
12

Pilates Ball: Build Core Strength & Better Balance Intermediate Program

Let the ball become your teacher. Offering support, challenge, and feedback as you build balance, and functional strength through guided practice.

Weeks
4

Sessions
16

0953 Hero Image Better Hips Recovery Program

28-Day Better Hips — Recovery Program

Stiff, achy hips that never quite open up? Start by restoring the movement your hips are designed for, then build the strength that makes it last. Feel the difference from your first session to your last morning out of bed.

Weeks
4

Sessions
12

0954 Hero Image Better Hips Strengthen Program

28-Day Better Hips — Strengthen Program

Tight hips are almost always weak ones. This program builds powerful, stable hip strength that supports your whole body, reduces chronic tightness, and changes how every workout, every walk, and every morning feels.

Weeks
4

Sessions
16

Feels Better Than A Massage Beginner Program

Release tension naturally through gentle, healing movements that open tight areas and build body awareness. Perfect if you want to start slow and reconnect with your body. Let’s unwind together.

Weeks
4

Sessions
12

Feels Better Than A Massage Intermediate Program

Flow through full-body sequences that unlock deep tension while building real strength. With dynamic movements that free your spine and expand your range. Let’s unwind together.

Weeks
4

Sessions
16

Release & Renew Beginner Program

Release tension & emotional weight through restorative movement designed for letting go. Build confidence gently while honoring your energy with rest days and bonus classes. Let’s reconnect together.

Weeks
4

Sessions
12

Release & Renew Intermediate Program

Unlock deep tension & restore mobility in stuck areas through dynamic movements that empower. Realign your whole body as you release stress and reconnect with your presence. Let’s flow together.

Weeks
4

Sessions
16

Morning Pilates Beginner Program

Awaken your spine and boost natural energy with gentle movements that release overnight tension. Build daily strength and create morning momentum with a routine that leaves you centered and confident.

Weeks
4

Sessions
12

Morning Pilates Intermediate Program

Release spine tension and strengthen your core through dynamic flows that create lasting stability. Power up your hips and glutes with targeted work that energizes your whole day. Let’s flow into morning together.

Weeks
4

Sessions
16

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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Walking On Air – Members Live 3 PM 14 June 2026

40+ min, Back/Spine, Full Body, No Equipment
Walking On Air – Members Live 7 AM 14 June 2026

40+ min, Back/Spine, Full Body, No Equipment
Athletic Flow – Members Live 3 PM 17 May 2026

40+ min, Beginner, Flow, Full Body, Intermediate, Mobility, No Equipment
Athletic Flow – Members Live 7 AM 17 May 2026

40+ min, Beginner, Flow, Full Body, Intermediate, Mobility, No Equipment
Hip Strength & Mobility – Members Live 7 AM 26 April 2026

40+ min, Beginner, Intermediate, Lower Body, Mobility, No Equipment, Strength
Hip Strength & Mobility – Members Live 3 PM 26 April 2026

40+ min, Beginner, Intermediate, Lower Body, Mobility, No Equipment, Strength
Spine Spacing – Members Live 3 PM 15 March 2026

40+ min, Back/Spine, No Equipment
Spice Spacing – Members Live 7 AM 15 March 2026

40+ min, Back/Spine, No Equipment
Feels Better Than A Massage – Members Live 3 PM 17 February 2026

40+ min, Beginner, Full Body, Intermediate, No Equipment, Stretch
Feels Better Than A Massage – Members Live 7 AM 17 February 2026

40+ min, Beginner, Full Body, Intermediate, No Equipment, Stretch

Challenges

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24 Days New Year Kickstart Beginner Challenge

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Full Body Weights

25-40 min, Flow, Full Body, Intermediate, Small Equipment, Strength
Dynamic Strength

25-40 min, Full Body, Intermediate, Small Equipment, Strength
Master Session

25-40 min, Full Body, Intermediate, Small Equipment, Strength
Meet Your Weights

15-25 min, Beginner, Full Body, Small Equipment, Strength
Strength From The Ground

15-25 min, Beginner, Lower Body, Small Equipment, Strength
Strong Core Loaded

15-25 min, Beginner, Core/Abs, Small Equipment, Strength
Perimenopause Pilates with Light Weights

15-25 min, Beginner, Flow, Full Body, Small Equipment, Strength
Mat with Mini Ball & Thera Loop

15-25 min, Beginner, Flow, Full Body, Small Equipment
Integrate Your Space

25-40 min, Back/Spine, Flow, Full Body, Intermediate, Mobility, Small Equipment
Wave Your Vertebrae

25-40 min, Back/Spine, Intermediate, Mobility, Small Equipment, Stretch