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	<title>Equipment &#8211; studio.flowwithmira.com</title>
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	<title>Equipment &#8211; studio.flowwithmira.com</title>
	<link>https://studio.flowwithmira.com</link>
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	<item>
		<title>Full Body Intermediate Flow</title>
		<link>https://studio.flowwithmira.com/full-body-intermediate-flow/</link>
					<comments>https://studio.flowwithmira.com/full-body-intermediate-flow/#respond</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Sun, 20 Sep 2026 17:05:52 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Flow]]></category>
		<category><![CDATA[Full Body]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[September 2026]]></category>
		<category><![CDATA[Youtube]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=20502</guid>

					<description><![CDATA[]]></description>
		
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			<slash:comments>0</slash:comments>
		
		
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		<title>Hip Strength &#038; Balance</title>
		<link>https://studio.flowwithmira.com/hip-strength-balance/</link>
					<comments>https://studio.flowwithmira.com/hip-strength-balance/#comments</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Sun, 13 Sep 2026 17:05:32 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Lower Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[September 2026]]></category>
		<category><![CDATA[Youtube]]></category>
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					<description><![CDATA[]]></description>
		
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			<slash:comments>1</slash:comments>
		
		
			</item>
		<item>
		<title>Core Workout for Beginners</title>
		<link>https://studio.flowwithmira.com/pilates-core-workout-for-beginners/</link>
					<comments>https://studio.flowwithmira.com/pilates-core-workout-for-beginners/#respond</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Sun, 06 Sep 2026 17:05:08 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Breathe]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[September 2026]]></category>
		<category><![CDATA[Youtube]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=20504</guid>

					<description><![CDATA[If you&#8217;ve done core workouts and felt them everywhere except your core — this is the class that fixes that. This is a 15 minute Pilates core workout for beginners, designed to help you find and feel your deep core muscles rather than just working through exercises. No equipment. No neck strain. No pushing through [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/pilates-core-workout-for-beginners/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Relaxing Pilates for Stress Relief</title>
		<link>https://studio.flowwithmira.com/relaxing-pilates-for-stress-relief/</link>
					<comments>https://studio.flowwithmira.com/relaxing-pilates-for-stress-relief/#comments</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Sun, 30 Aug 2026 17:05:25 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Flow]]></category>
		<category><![CDATA[Full Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[August 2026]]></category>
		<category><![CDATA[Youtube]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=20505</guid>

					<description><![CDATA[]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/relaxing-pilates-for-stress-relief/feed/</wfw:commentRss>
			<slash:comments>1</slash:comments>
		
		
			</item>
		<item>
		<title>Strong Base</title>
		<link>https://studio.flowwithmira.com/strong-base-3/</link>
					<comments>https://studio.flowwithmira.com/strong-base-3/#respond</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Fri, 28 Aug 2026 03:02:44 +0000</pubDate>
				<category><![CDATA[25-40 min]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[Lower Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[September 2026]]></category>
		<category><![CDATA[Strong Foundation : Intermediate Series]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/strong-base-3/</guid>

					<description><![CDATA[Your foundation is there. Now we ask it to do a little more. Same muscles as Session 1, deeper range, more time under gentle effort — strong and steady, never grinding. This is the honest way strength grows: not in leaps, just a little more than yesterday. This session is part of Strong Foundation Series [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/strong-base-3/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Strong Posture</title>
		<link>https://studio.flowwithmira.com/strong-posture/</link>
					<comments>https://studio.flowwithmira.com/strong-posture/#respond</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Fri, 28 Aug 2026 03:01:47 +0000</pubDate>
				<category><![CDATA[25-40 min]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[Upper Body]]></category>
		<category><![CDATA[September 2026]]></category>
		<category><![CDATA[Strong Foundation : Intermediate Series]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/strong-posture/</guid>

					<description><![CDATA[The session that ties it all together. Real, usable upper-body strength — more range, more sustained effort, your back, shoulders, and arms working as one. This is the strength behind carrying the shopping, pushing a door, lifting what needs lifting. Strong from the ground up, and the top down. This session is part of Strong [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/strong-posture/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Steady Base</title>
		<link>https://studio.flowwithmira.com/steady-base/</link>
					<comments>https://studio.flowwithmira.com/steady-base/#respond</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Fri, 28 Aug 2026 02:04:14 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Lower Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[September 2026]]></category>
		<category><![CDATA[Strong Foundation : Begin Here Series]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/steady-base/</guid>

					<description><![CDATA[You don&#8217;t need to be strong to start this — that&#8217;s the whole point. We begin low, at the base: glutes, thighs, the muscles of your hips and feet that hold you up all day without you noticing. Slow and controlled, so you actually feel what&#8217;s working. No pushing, no rushing — just the foundation [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/steady-base/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Strong Legs</title>
		<link>https://studio.flowwithmira.com/strong-legs-2/</link>
					<comments>https://studio.flowwithmira.com/strong-legs-2/#respond</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Fri, 28 Aug 2026 02:03:28 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Lower Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[September 2026]]></category>
		<category><![CDATA[Strong Foundation : Begin Here Series]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/strong-legs-2/</guid>

					<description><![CDATA[You don&#8217;t need to be strong to start this — that&#8217;s the whole point. We begin low, at the base: glutes, thighs, the muscles of your hips and feet that hold you up all day without you noticing. Slow and controlled, so you actually feel what&#8217;s working. No pushing, no rushing — just the foundation [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/strong-legs-2/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Stand Strong</title>
		<link>https://studio.flowwithmira.com/stand-strong/</link>
					<comments>https://studio.flowwithmira.com/stand-strong/#respond</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Fri, 28 Aug 2026 02:02:43 +0000</pubDate>
				<category><![CDATA[0-15 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[Upper Body]]></category>
		<category><![CDATA[September 2026]]></category>
		<category><![CDATA[Strong Foundation : Begin Here Series]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/stand-strong/</guid>

					<description><![CDATA[Now we rise — to the back, shoulders, and arms that hold you tall and let you carry, reach, and hold. This is a session about support before force: finding the muscles that do the holding, so standing tall stops feeling like effort. Easy posture starts here. This session is part of Strong Foundation Series [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/stand-strong/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Strong Arms</title>
		<link>https://studio.flowwithmira.com/strong-arms/</link>
					<comments>https://studio.flowwithmira.com/strong-arms/#respond</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Fri, 28 Aug 2026 02:01:50 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[Upper Body]]></category>
		<category><![CDATA[September 2026]]></category>
		<category><![CDATA[Strong Foundation : Begin Here Series]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/strong-arms/</guid>

					<description><![CDATA[Now we rise — to the back, shoulders, and arms that hold you tall and let you carry, reach, and hold. This is a session about support before force: finding the muscles that do the holding, so standing tall stops feeling like effort. Easy posture starts here. This session is part of Strong Foundation Series [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/strong-arms/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Stop Overthinking Your Body</title>
		<link>https://studio.flowwithmira.com/the-pilates-class-where-you-get-to-stop-overthinking-your-body/</link>
					<comments>https://studio.flowwithmira.com/the-pilates-class-where-you-get-to-stop-overthinking-your-body/#comments</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Sun, 23 Aug 2026 17:05:27 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Flow]]></category>
		<category><![CDATA[Full Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[August 2026]]></category>
		<category><![CDATA[Youtube]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/the-pilates-class-where-you-get-to-stop-overthinking-your-body/</guid>

					<description><![CDATA[Remember moving without thinking about it? Before every step came with a mental checklist? This 20-minute beginner Pilates flow is about finding that again. We move through standing roll-downs and arm circles, then down to the mat for spinal articulation, chest lifts, hip rolls, and bridging — before opening into a freer, rhythm-led section where [&#8230;]]]></description>
		
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			<slash:comments>1</slash:comments>
		
		
			</item>
		<item>
		<title>Beginner Pilates for Recovery</title>
		<link>https://studio.flowwithmira.com/beginner-pilates-for-recovery/</link>
					<comments>https://studio.flowwithmira.com/beginner-pilates-for-recovery/#respond</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Sun, 16 Aug 2026 17:05:23 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Flow]]></category>
		<category><![CDATA[Full Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Recovery]]></category>
		<category><![CDATA[August 2026]]></category>
		<category><![CDATA[Youtube]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=20066</guid>

					<description><![CDATA[Your body asked for recovery. This is the answer. This 15-minute beginner Pilates flow is designed for the moments when you&#8217;re not quite ready for a workout — but you know rest alone won&#8217;t cut it. Gentle, full-body movement that restoresmobility, eases tension, and helps your whole system reset. No experience needed. No props required. [&#8230;]]]></description>
		
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			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Core Class That Talks You</title>
		<link>https://studio.flowwithmira.com/the-core-class-that-talks-you-through-every-single-movement/</link>
					<comments>https://studio.flowwithmira.com/the-core-class-that-talks-you-through-every-single-movement/#comments</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Sun, 09 Aug 2026 17:05:41 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[August 2026]]></category>
		<category><![CDATA[Youtube]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/the-core-class-that-talks-you-through-every-single-movement/</guid>

					<description><![CDATA[In this 20-minute intermediate Pilates class for core strength, we continue the journey of connection — seeking the deep core that creates fluid movement and genuine, lasting strength. Throughout, I&#8217;ll be checking in with you: is your pelvis stable, are your shoulders wide, is your abdominal supporting your lower back, or is your lower back [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/the-core-class-that-talks-you-through-every-single-movement/feed/</wfw:commentRss>
			<slash:comments>2</slash:comments>
		
		
			</item>
		<item>
		<title>A Real Beginner Class</title>
		<link>https://studio.flowwithmira.com/a-real-beginner-class/</link>
					<comments>https://studio.flowwithmira.com/a-real-beginner-class/#comments</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Sun, 02 Aug 2026 17:05:26 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Flow]]></category>
		<category><![CDATA[Full Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[August 2026]]></category>
		<category><![CDATA[Youtube]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=20064</guid>

					<description><![CDATA[A true 15-minute beginner Pilates class — the one to start with if you&#8217;ve never done Pilates, or you&#8217;re returning to movement after a break. Every exercise in this beginner Pilates workout stays on the floor. Every breath is cued. Every hold is counted down. Where a movement has a modification, I teach the modification [&#8230;]]]></description>
		
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			<slash:comments>1</slash:comments>
		
		
			</item>
		<item>
		<title>Movement Connected</title>
		<link>https://studio.flowwithmira.com/movement-connected/</link>
					<comments>https://studio.flowwithmira.com/movement-connected/#comments</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Fri, 31 Jul 2026 03:03:23 +0000</pubDate>
				<category><![CDATA[25-40 min]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[Flow]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[August 2026]]></category>
		<category><![CDATA[Reaching Your Deep Core Intermediate Series]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/movement-connected/</guid>

					<description><![CDATA[Finding the deep core in stillness is one thing. Keeping it while you move is another.Connected Movement is where that changes. The supporting core stays on through transitions, through reach, through return — not because you&#8217;re gripping harder, but because it&#8217;s learned to hold. Less effort than you expect. More support than you&#8217;ve felt before. [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/movement-connected/feed/</wfw:commentRss>
			<slash:comments>1</slash:comments>
		
		
			</item>
		<item>
		<title>Standing Strong</title>
		<link>https://studio.flowwithmira.com/standing-strong/</link>
					<comments>https://studio.flowwithmira.com/standing-strong/#respond</comments>
		
		<dc:creator><![CDATA[David]]></dc:creator>
		<pubDate>Fri, 31 Jul 2026 03:02:45 +0000</pubDate>
				<category><![CDATA[25-40 min]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[Full Body]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Standing]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[August 2026]]></category>
		<category><![CDATA[Reaching Your Deep Core Intermediate Series]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/standing-strong/</guid>

					<description><![CDATA[If the supporting core only works on the mat, it isn&#8217;t really working. Standing Strong is where it earns its place — upright, on your feet, where your life actually happens. In 35 minutes, everything you&#8217;ve built across the series moves into walking, reaching, the ordinary moments of your day. Not holding yourself up. Being [&#8230;]]]></description>
		
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			<slash:comments>0</slash:comments>
		
		
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