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20-Minute Gentle Pilates Mat Class for Beginners

20-Minute Gentle Pilates Mat Class for Beginners — video by Flow with Mira Play · 22:44

Video by Flow with Mira on YouTube · Open on YouTube

A calm first Pilates class from a BASI-trained teacher: lying stretches and hip circles, pelvic rocks and bridges, knee drops, leg circles, a gentle hundred prep, side-lying clams and leg circles, mermaid side stretch, spine stretch forward and cat stretches on all fours.

  • 23 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Lying on your back, stretch one leg and the same-side arm long, then draw back in; then the other side. 0:27
  2. Hug both knees in as the pelvis lengthens down, then circle the knees both ways to loosen the hips. 1:52
  3. Pelvic rocks, then bridges: press the lower back down with the lower abs and peel up one bone at a time. 4:05
  4. Arms in a T: drop the knees side to side, then with the legs together, rotate from the waist. 6:32
  5. Hamstring stretches and leg circles each way, right leg then the left, keeping the pelvis still. 8:22
  6. Hundred prep: curl the chest up as the arms lift and lower, lengthening the lower back into the mat. 11:17
  7. Lying on one side: chest openers, clams with the pelvis still, top-leg circles, then a mermaid side stretch. 12:32
  8. The side-lying series on the other side, finishing with the mermaid stretch. 15:40
  9. Spine stretch forward: sit tall, roll down through the spine and back up, one bone at a time. 18:07
  10. On all fours, cat stretches: round, lengthen, lift the upper chest; then rest back towards the heels. 19:50

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Use the lower abs to press the lower back gently into the mat before peeling up into a bridge
  • In clams, keep the pelvis still so only the hip joint moves
  • Roll the spine down and up one vertebra at a time

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschest lifts in hundred prep, chin tucks in roll-down
  • Shoulders movesarm reaches, side stretch, all fours
  • Wrists & hands movescat stretch on all fours
  • Upper back movesspine rotations, chest openers, cat stretch
  • Lower back movespelvic rocks, curls, cat stretch, roll-downs
  • Hips moveship circles, bridges, leg circles, clams
  • Knees movesbridges, tabletop leg reaches, all fours
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Bend the knees in the seated spine stretch and leg circles if the legs feel tight

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Flow with Mira; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety