15 Min Beginner Pilates | A Real Beginner Class, Start to Finish

A true 15-minute at home beginner Pilates class is the one to start with if you've never done Pilates, or you'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 first — so you can follow this class start to finish without ever wondering whether you're doing it wrong.

If something doesn't happen today, that's completely fine. You're welcome here exactly as you are.

⏱️ Timestamps
00:00 Welcome Beginner Pilates & Breathing: Corset Connection
01:39 Pelvic Tilts & Pilates Bridge
03:56 Cross-Lateral Reach: Right Side
04:21 Cross-Lateral Reach: Left Side
04:46 Single Leg Lift: Right Side
05:36 Single Leg Lift: Left Side
07:01 Spine Twist Supine
08:15 Dead Bug: Left Leg, Right Arm
09:03 Dead Bug: Right Leg, Left Arm
09:51 Chest Lift & Rotation
12:16 The Pilates Roll-Up
13:44 Spine Stretch & Twist
15:36 Reverse Table: Hip Lifts
16:28 Kneeling Plank & Cool Down


💖 Try your FREE 5 Day Beginner Program https://www.flowwithmira.com/free-5-day-pilates-beginner-challenge


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ABOUT FLOW WITH MIRA
Flow with Mira is a therapeutic Pilates channel for anyone who wants to move without pain, build lasting strength, and feel genuinely at home in their body.

Every class is created by Mira — a BASI Faculty instructor with 20+ years of clinical
experience. This isn't about pushing harder or chasing fitness goals. It's about learning to listen to your body, moving with precision, and building the kind of strength that supports your
real life.

If you're managing chronic pain, returning to movement after a break, or simply looking for a practice that actually feels sustainable — you're in the right place.

📩 New therapeutic Pilates videos every week — subscribe so you don't miss one.

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DISCLAIMER: This content is designed to support your movement and general wellbeing — it is not medical advice and does not create an instructor-client relationship. Flow with Mira does not diagnose, treat, or prescribe for any condition. Please consult your physician before beginning any new exercise program, particularly if you are pregnant, have had recent surgery, or are managing a medical condition. All exercise carries an inherent risk of injury. By participating, you do so voluntarily and at your own risk. If anything doesn't feel right, please stop and seek professional guidance. Results vary. © Flow with Mira. All rights reserved.

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