<?xml version="1.0" encoding="UTF-8"?><rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	>

<channel>
	<title>studio.flowwithmira.com</title>
	<atom:link href="https://studio.flowwithmira.com/feed/" rel="self" type="application/rss+xml" />
	<link>https://studio.flowwithmira.com</link>
	<description></description>
	<lastBuildDate>Thu, 05 Nov 2026 08:43:39 +0000</lastBuildDate>
	<language>en-US</language>
	<sy:updatePeriod>
	hourly	</sy:updatePeriod>
	<sy:updateFrequency>
	1	</sy:updateFrequency>
	

<image>
	<url>https://studio.flowwithmira.com/wp-content/uploads/2025/08/cropped-OiDYZ1HxSSOFICgX2Zwt_FWM-FLAV-360x360.webp</url>
	<title>studio.flowwithmira.com</title>
	<link>https://studio.flowwithmira.com</link>
	<width>32</width>
	<height>32</height>
</image> 
	<item>
		<title>Standing Pilates Workout &#124; Tone Legs, Thighs, Glutes &#038; Core</title>
		<link>https://studio.flowwithmira.com/standing-pilates-workout-tone-legs-thighs-glutes-core/</link>
					<comments>https://studio.flowwithmira.com/standing-pilates-workout-tone-legs-thighs-glutes-core/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 08 Nov 2026 17:05:29 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Lower Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Standing]]></category>
		<category><![CDATA[November 2026]]></category>
		<category><![CDATA[Youtube]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=23237</guid>

					<description><![CDATA[15-minute standing Pilates workout for legs, glutes and balance. No mat, nothing on the floor. You’ll work through squats, side lunges, leg circles, plié squats, tiptoe work and a single-leg balance sequence into curtsy lunges. Keep a chair or wall close by for the balance section. Holding on is part of the plan, not a [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/standing-pilates-workout-tone-legs-thighs-glutes-core/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>The Gentle Pilates Flow</title>
		<link>https://studio.flowwithmira.com/the-gentle-pilates-flow/</link>
					<comments>https://studio.flowwithmira.com/the-gentle-pilates-flow/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 17:05:49 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Back/Spine]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Breathe]]></category>
		<category><![CDATA[Flow]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Stretch]]></category>
		<category><![CDATA[November 2026]]></category>
		<category><![CDATA[Youtube]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=23229</guid>

					<description><![CDATA[Gravity compresses your spine all day. Sitting, driving, looking at screens — every hour presses the vertebrae a little closer together and shortens the muscles that are meant to hold you up. This 15-minute gentle Pilates session is the deliberate opposite. We work on axial elongation — creating length from tailbone to crown — so [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/the-gentle-pilates-flow/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Build The Core Strength Your Back Relies On</title>
		<link>https://studio.flowwithmira.com/build-the-core-strength-your-back-relies-on/</link>
					<comments>https://studio.flowwithmira.com/build-the-core-strength-your-back-relies-on/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 11:34:44 +0000</pubDate>
				<category><![CDATA[0-15 min]]></category>
		<category><![CDATA[Back/Spine]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[5 Day Intermediate Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=23006</guid>

					<description><![CDATA[A pain-free back starts with a core that supports it. You’ll begin seated, leaning back with one arm reaching forward, then move into bridges with hip lifts and gentle hip drops that add rotation. Opposite arm and leg reaches, a hundred prep and roll-ups work your core, followed by a balance with your knees open [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/build-the-core-strength-your-back-relies-on/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Start Here: Learn Your Pilates Breath and Core</title>
		<link>https://studio.flowwithmira.com/start-here-learn-your-pilates-breath-and-core/</link>
					<comments>https://studio.flowwithmira.com/start-here-learn-your-pilates-breath-and-core/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 11:34:37 +0000</pubDate>
				<category><![CDATA[0-15 min]]></category>
		<category><![CDATA[Absolute Beginner]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[Full Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[5 Day Gentle Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=22965</guid>

					<description><![CDATA[A gentle introduction to the basics that everything else in Pilates is built on. Lying on your back, you&#8217;ll learn to breathe into your ribs and draw in your deep abdominals. Then you&#8217;ll add small pelvic rocks, knee openings, easy hip circles and a gentle press that wakes up your side abdominals. You&#8217;ll finish with [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/start-here-learn-your-pilates-breath-and-core/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Stronger Legs, Steadier Hips</title>
		<link>https://studio.flowwithmira.com/stronger-legs-steadier-hips/</link>
					<comments>https://studio.flowwithmira.com/stronger-legs-steadier-hips/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 11:34:27 +0000</pubDate>
				<category><![CDATA[0-15 min]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[Lower Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[5 Day Intermediate Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=23005</guid>

					<description><![CDATA[Strength that keeps you steady with every step. You’ll start standing, lifting onto your toes and holding a low squat while you step out and lift one leg. Then you’ll lie down for bridges with hip lifts, single-leg bridges and a turned-out bridge for your inner thighs. Leg lifts and beats with your legs turned [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/stronger-legs-steadier-hips/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Find Your Back&#8217;s Built-In Support</title>
		<link>https://studio.flowwithmira.com/find-your-backs-built-in-support/</link>
					<comments>https://studio.flowwithmira.com/find-your-backs-built-in-support/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 02:03:16 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Breathe]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[Small Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[5 Day Back Pain Reset Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=22924</guid>

					<description><![CDATA[Before your back can feel supported, your core has to know how to switch on, and that starts with your breath. Standing with a band or long scarf wrapped around your ribs, Mira teaches you to breathe into your lower ribs and gently draw in your deep abdominals. You&#8217;ll add heel raises and small pelvic [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/find-your-backs-built-in-support/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Keep Your Back Steady While You Move</title>
		<link>https://studio.flowwithmira.com/keep-your-back-steady-while-you-move/</link>
					<comments>https://studio.flowwithmira.com/keep-your-back-steady-while-you-move/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 02:02:37 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[Small Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[5 Day Back Pain Reset Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=22923</guid>

					<description><![CDATA[Now that your core knows how to switch on, let&#8217;s see if it can stay on while you move. You&#8217;ll start standing with small knee bends, heel raises and single-leg balances. Then you&#8217;ll lie down for leg lifts and a gentle cross-body press that wakes up your side abdominals. A supported side lift and a [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/keep-your-back-steady-while-you-move/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Move, Twist and Reach With a Supported Back</title>
		<link>https://studio.flowwithmira.com/move-twist-and-reach-with-a-supported-back/</link>
					<comments>https://studio.flowwithmira.com/move-twist-and-reach-with-a-supported-back/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 02:01:44 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[Full Body]]></category>
		<category><![CDATA[Small Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[5 Day Back Pain Reset Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=22921</guid>

					<description><![CDATA[Your back isn&#8217;t meant to stay still. It&#8217;s meant to move with support around it. This class brings together the breath and core work from the first two sessions: standing knee bends with leg lifts, heel raises in a wide squat, and a small twist guided by your band. On the mat you&#8217;ll do leg [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/move-twist-and-reach-with-a-supported-back/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Feel the Muscles That Hold You Tall</title>
		<link>https://studio.flowwithmira.com/feel-the-muscles-that-hold-you-tall/</link>
					<comments>https://studio.flowwithmira.com/feel-the-muscles-that-hold-you-tall/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 01:05:51 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Full Body]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Standing]]></category>
		<category><![CDATA[5 Day Posture Reset Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=22942</guid>

					<description><![CDATA[Most of us have never actually felt the deep muscles that are meant to hold us upright. This all-standing class is about finding them. Mira starts with your feet, then works up through your knees, hips and lower back, using your hands to feel what&#8217;s switching on and what isn&#8217;t. You&#8217;ll finish with gentle balance [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/feel-the-muscles-that-hold-you-tall/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Breathe Your Way to Better Posture</title>
		<link>https://studio.flowwithmira.com/breathe-your-way-to-better-posture/</link>
					<comments>https://studio.flowwithmira.com/breathe-your-way-to-better-posture/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 01:04:37 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Back/Spine]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Breathe]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[Mobility]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[5 Day Posture Reset Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=22948</guid>

					<description><![CDATA[Your breath and your posture are more connected than you might think. Standing with your hands on your ribs, you&#8217;ll learn to breathe into your lower ribs and use each exhale to switch on your deep abdominals and back muscles. Then you&#8217;ll take it to the mat for pelvic tilts, a bridge hold, leg lifts, [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/breathe-your-way-to-better-posture/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Create Length From Your Neck to Your Tailbone</title>
		<link>https://studio.flowwithmira.com/create-length-from-your-neck-to-your-tailbone/</link>
					<comments>https://studio.flowwithmira.com/create-length-from-your-neck-to-your-tailbone/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 01:03:03 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Back/Spine]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Stretch]]></category>
		<category><![CDATA[5 Day Posture Reset Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=22940</guid>

					<description><![CDATA[Sitting, screens and gravity squash us down all day. This class does the opposite. Standing, you&#8217;ll ease your pelvis forward, back and side to side, stretch the sides of your neck and reach into a long side bend. On the mat you&#8217;ll add gentle chin tucks, a bridge, leg lifts with your arms overhead, a [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/create-length-from-your-neck-to-your-tailbone/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Switch Your Glutes On, Give Your Back a Break</title>
		<link>https://studio.flowwithmira.com/switch-your-glutes-on-give-your-back-a-break/</link>
					<comments>https://studio.flowwithmira.com/switch-your-glutes-on-give-your-back-a-break/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 01:02:10 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Lower Body]]></category>
		<category><![CDATA[Mobility]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[5 Day Posture Reset Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=22939</guid>

					<description><![CDATA[If your hips feel stiff no matter how much you stretch, your glutes may have quietly switched off from hours of sitting, leaving your lower back to pick up the slack. Today you&#8217;ll wake them up gently. Pelvic tilts and a pelvic clock get things moving, followed by bridges with short holds, single-leg work in [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/switch-your-glutes-on-give-your-back-a-break/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Loosen Your Hips, Ease Your Back</title>
		<link>https://studio.flowwithmira.com/loosen-your-hips-ease-your-back/</link>
					<comments>https://studio.flowwithmira.com/loosen-your-hips-ease-your-back/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 01:01:18 +0000</pubDate>
				<category><![CDATA[15-25 min]]></category>
		<category><![CDATA[Beginner]]></category>
		<category><![CDATA[Lower Body]]></category>
		<category><![CDATA[Mobility]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[5 Day Posture Reset Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=22936</guid>

					<description><![CDATA[Your hips can move in every direction, yet most of us use only a fraction of that range, so the lower back ends up moving in their place. Today you&#8217;ll explore what your hips can really do. On your back you&#8217;ll do knee hugs, hip circles, gentle knee drops, leg slides and leg circles. Then [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/loosen-your-hips-ease-your-back/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>A Whole-Body Flow, Taken Deeper</title>
		<link>https://studio.flowwithmira.com/a-whole-body-flow-taken-deeper/</link>
					<comments>https://studio.flowwithmira.com/a-whole-body-flow-taken-deeper/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 00:05:03 +0000</pubDate>
				<category><![CDATA[0-15 min]]></category>
		<category><![CDATA[Core/Abs]]></category>
		<category><![CDATA[Full Body]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[Mobility]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Strength]]></category>
		<category><![CDATA[5 Day Intermediate Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=23008</guid>

					<description><![CDATA[A little more range, a little more depth, with your breath leading the whole way. You’ll start seated with slow roll-backs, then move through a hundred prep, leg changes in a chest lift, chest lifts with a twist and full roll-ups. Single-leg bridge lifts and side kicks with a forearm side plank work your hips [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/a-whole-body-flow-taken-deeper/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Make Your Core Work Harder, From the Inside Out</title>
		<link>https://studio.flowwithmira.com/make-your-core-work-harder-from-the-inside-out/</link>
					<comments>https://studio.flowwithmira.com/make-your-core-work-harder-from-the-inside-out/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 00:04:50 +0000</pubDate>
				<category><![CDATA[0-15 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[5 Day Intermediate Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=23007</guid>

					<description><![CDATA[Every movement counts in this one. You’ll start on hands and knees, using your breath to switch on your deep abdominals before curling your spine and moving into a controlled hinge. On your back you’ll do leg changes with your arms reaching up, a spine twist with both legs lifted, and pelvic curls with heel [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/make-your-core-work-harder-from-the-inside-out/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
		<item>
		<title>Roll, Twist and Let Go</title>
		<link>https://studio.flowwithmira.com/roll-twist-and-let-go/</link>
					<comments>https://studio.flowwithmira.com/roll-twist-and-let-go/#respond</comments>
		
		<dc:creator><![CDATA[Digo]]></dc:creator>
		<pubDate>Sun, 01 Nov 2026 00:01:19 +0000</pubDate>
				<category><![CDATA[0-15 min]]></category>
		<category><![CDATA[Full Body]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[Mobility]]></category>
		<category><![CDATA[No Equipment]]></category>
		<category><![CDATA[Stretch]]></category>
		<category><![CDATA[5 Day Intermediate Challenge]]></category>
		<guid isPermaLink="false">https://studio.flowwithmira.com/?p=23003</guid>

					<description><![CDATA[After four days of hard work, this one flows. Gentle roll-ups and rolling like a ball warm your spine, then seated knee drops with a sweeping arm lead into a deep twist where you hold, breathe and release whatever feels stuck. You’ll finish on hands and knees with a slow wave-like cat stretch. It doesn’t [&#8230;]]]></description>
		
					<wfw:commentRss>https://studio.flowwithmira.com/roll-twist-and-let-go/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
			</item>
	</channel>
</rss>
