20 Min Relaxing Pilates for Stress Relief | Let Your Nervous System Exhale

Feeling the weight of the day? This 20-minute relaxing Pilates flow is designed specifically
for stress relief — gentle, floor-based movement that helps your nervous system finally exhale.

This restorative Pilates class is perfect for:
– Winding down after a long or overwhelming day
– When your body feels tense but you're too tired
to do a full workout
– Anyone who needs movement that feels like rest,
not effort

No props needed. Just your mat.


⏱️ Timestamps
00:00 Intro & Seated Pilates Warm-Up: Rolls & Twists
02:30 Seated Spine Stretch, Spinal Rotation + Lateral Stretch
07:02 Pelvic Curl
09:07 Supine Oblique Reach: Right Side
10:22 Supine Oblique Reach: Left Side
11:41 Hip Roll & Windmill Arm: Both Side
12:59 Hip Roll & Arm Circle: Right Side
13:05 Supine Oblique Pull: Both Side
14:07 Side Lying Hip Roll & Windmill Arm: Right Side
15:22 Side-Lying Rotation & Reach: Right Side
16:41 Side Lying Hip Roll & Windmill Arm: Left Side
18:48 Quadruped: Cat Stretch & Right Arm Stretch
20:44 Quadruped: Cat Stretch & Left Arm Stretch
21:18 Up Stretch & Closing Breath

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


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Flow with Mira is a Pilates lifestyle channel that creates positive content to create a deeper connection to your body through movement. If you want to develop balance, core strength, flexibility, and find freedom within your body. You've come to the right place. Join me now and take steps towards feeling our absolute best. Thank you so much for watching and subscribing to my channel!

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DISCLAIMER: Flow with Mira strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk and voluntarily participate in these exercises.


#pilates #stressrelief #gentlepilates #pilatesforbeginners