15 min Beginner Pilates for Recovery | A Full Body Reset

Your body asked for recovery. This is the answer.
This 15-minute beginner Pilates flow is designed for the moments when you're not quite ready for a workout — but you know rest alone won't cut it. Gentle, full-body movement that restores
mobility, eases tension, and helps your whole system reset. No experience needed. No props required. Just you and your mat.

Perfect for: beginners returning to movement, recovery after a long day, post-exercise restoration, or any time your body feels heavy and needs to be tended to.

⏱️ Timestamps
00:00 Recovery Pilates: Welcome & Intro
00:23 Breath & Body Settle: Lying Down
02:34 Single Leg Stretch: Right Leg
03:52 Single Leg Stretch: Left Leg
05:05 Pelvic Curl with Overhead Reach
06:30 Single Leg Lift: Right Leg
07:28 Single Leg Lift: Left Leg
08:40 Hip Roll
09:00 Lying Side Hip Rotation: Right
10:30 Side Thoracic Rotation: Right
11:53 Lying Side Hip Rotation: Left
13:18 Side Thoracic Rotation: Left
14:42 Quadruped Cat-Cow: Spine Mobility
15:19 Pilates Child's Pose Stretch
15:44 Chest Opener: Kneeling Stretch & Close

💖 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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