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Back Pain Relief Course

Get immediate relief at home by addressing the common issues that are causing your pain
Strengthen your core with exercises that provide crucial support to reduce back strain naturally
Improve alignment gently through proper posture guidance that fixes muscle imbalances and weaknesses
Increase flexibility mindfully by stretching tight muscles and building body awareness that lasts

Download Schedule

Week 1

MONDAY

Tutorial Find Your Faulty Posture

0-15 min, Beginner, No Equipment, Pilates

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Breathing

0-15 min, Beginner, Breathe, No Equipment, Pilates

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Stretch & Mobility

40+ min, Beginner, Full Body, Mobility, No Equipment, Pilates, Recovery, Stretch

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 2

MONDAY

Pelvis & Core Stability

40+ min, Beginner, Core/Abs, Lower Body, No Equipment, Pilates, Recovery, Strength

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Stretch & Mobility

40+ min, Beginner, Full Body, Mobility, No Equipment, Pilates, Recovery, Stretch

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Pelvis & Core Stability

40+ min, Beginner, Core/Abs, Lower Body, No Equipment, Pilates, Recovery, Strength

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 3

MONDAY

Hips Strength

40+ min, Beginner, Lower Body, No Equipment, Pilates, Recovery, Strength

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Back Mobility & Strengthening

40+ min, Back/Spine, Beginner, Mobility, No Equipment, Pilates, Recovery, Strength

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Functional Standing & Full Body

40+ min, Beginner, Full Body, No Equipment, Pilates, Recovery, Standing, Strength

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Week 4

MONDAY

Hips Strength

40+ min, Beginner, Lower Body, No Equipment, Pilates, Recovery, Strength

TUESDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Back Mobility & Strengthening

40+ min, Back/Spine, Beginner, Mobility, No Equipment, Pilates, Recovery, Strength

THURSDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Functional Standing & Full Body

40+ min, Beginner, Full Body, No Equipment, Pilates, Recovery, Standing, Strength

SATURDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

Bonus Sessions

Upper Body Stretch

15-25 min, Absolute Beginner, No Equipment, Pilates, Stretch, Upper Body

Hip Strength

15-25 min, Absolute Beginner, Lower Body, No Equipment, Pilates, Strength

Foundation Standing Flow 1

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

Full Back Strength Class

15-25 min, Beginner, No Equipment, Pilates, Strength, Upper Body

Lower Body Stretch

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

Flow with Mira Membership & App

Everybody deserves to feel good. Energize your body confidence, and be a stronger, happier, or even more youthful you. Join everyone from around the world and share in your love for movement, life, and Pilates.

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