BASI Pilates Mat Flow - Intermediate with Mira Hassan

This is the second of three classes in the BASI Flow Mat series with Mira Hassan.
This is an Intermediate level class that will cover some Intermediate level exercises of BASI Pilates. I have structured this class in a BASI Flow style where one exercise will flow to another, creating a smooth and fluid class, following the BASI Block System. The BASI Flow Mat is a signature of BASI Pilates, created by Rael Isacowitz. No equipment is required, just a mat, and commit to yourself! This class is a perfect start if you have been practicing Pilates for some time a while at an intermediate level.
The exercises covered in this class are below:
1. Pelvic Curl
2. Spine Twist Supine (variation)
3. Leg Changes Variation
4. Spine Twist Supine
5. Chest lift
6. Chest Lift with Rotation
7. Roll-Up
8. Hundred Prep
9. The Hundred
10. Single-Leg Circle
11. Rolling like a Ball
12. Double Leg Stretch
13. Single-Leg Stretch
14. Criss Cross
15. Hamstring Pull 1
16. Spine Stretch
17. Open Leg Rocker (modified)
18. Open Leg Rocker
19. Back Support
20. Front Support
21. Shoulder Bridge Prep
22. Spine Twist
23. Saw
24. Corkscrew
25. Sidekick
26. Single leg kick
27. Double leg Stretch
28. Swimming
29. Teaser Prep
30. Seal puppy
About BASI Pilates
Founded by Rael Isacowitz, BASI Pilates has a reputation for academic excellence, innovation, and exceptional value. BASI Pilates offers the highest caliber, most comprehensive Pilates Teacher Training Programs available. The range of programs offers highly respected college-level Pilates teacher training programs that prepare students to teach professionally and to take the PMA Pilates certification exam. Our programs do not separate equipment training students learn on all the Pilates equipment.
Click here for BASI Pilates Teacher Training
Programs: www.basipilates...
Click here to subscribe to BASI Pilates KZbin Channel: / basipilates
Learn more about Pilates exercises: www.pilatesint...
Click here to sign up for the BASI
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Get Information about BASI Pilates Mat and Comprehensive Teacher Training Programs: www.basipilate....
About Mira Hassan
Mira is the owner and director of Aalaya Pilates, a BASI host studio in Jakarta, Indonesia. She has completed the BASI legacy, mentor master 1, 2, and honors.
Aalaya Pilates www.aalayapila...
Aalaya Pilates at home / aalayapilatesathome

[@jeanmichelaumont6544]

Great video, thank you Mira

[@basipilates]

Glad you liked it!

[@mirahassan1277]

Your welcome and thank you for joining on the mat Jean Michel. xx

[@cindybramhall1]

Amazing class love your cueing! Thanks Mira

[@mirahassan4237]

Your welcome Cindy. Thank you for joining me on the mat 🙏

[@basipilates]

So glad you enjoyed the class and the amazing instructor :)

[@bernadettecolborne7936]

I observed both your session and it is awesome...... thank you

[@mirahassan1277]

Hello Bernadette, Thank you for watching them. I hope they gave ideas how to flow a class - the BASI way xx

[@basipilates]

Great to hear!

[@barbarakewley755]

What is your own Pilates programmer called?

[@mirahassan1277]

Hello Barbara. My channel is called Aalaya Pilates at Home. See you on the mat again xx

[@basipilates]

:)

[@shirinazadi8723]

that was great.i really enjoyed it.thanks alot for sharing it

[@basipilates]

Woohoo! So glad you enjoyed the class!

[@mirahassan1277]

Thank you for joining me on the mat Shirin. Hope you can join me on the next class of the series - Advanced BASI Flow Mat xx

[@soonyuenl]

@@mirahassan1277 thank you very much Mira, love your cues and everything.. thanks x

[@maurabayer6198]

brilliant work. Slow, clear and steady. Thank you!

[@basipilates]

Glad you enjoyed the class!

[@mirahassan1277]

Thank you Maura. Join me on the next class - the Advanced BASI flow Mat. Should be out soon xx

[@ainac.c.8146]

Thanks for the class Mira, you got me into sweating! Greetings from Valencia, Spain

[@basipilates]

Hello to our friends in Valencia!

[@mirahassan1277]

Hello Aina, thank you for joining me on the mat. Hope you can join me on the next class of the series, the advanced BASI Flow Mat. Love from Jakarta, Indonesia

[@inesdavis5873]

Thank you Mira for you workout !!! So nice :)

[@basipilates]

Glad you liked it!!

[@mirahassan1277]

Hey Inés, Your welcome my dear. Thank you for joining on the mat. See you on the mat again xx

[@gabrielamarcalain4006]

Excelente! Disfruto mucho del ritmo de la clase, fluye. La voz es calmada y cálida, acompaña con observaciones detalladas que ayudan a entrar en contacto con el trabajo que se va haciendo. Los ejercicios se van enganchando armoniosamente. Gracias Mira!!!!

[@jenniferserna1]

Thank you, you are the best. I really like your flow

[@basipilates]

Yay! Happy to hear you enjoyed the class!

[@mirahassan1277]

Thank you for your kind words Jennifer. I love doing the classes. Join me on the next advanced BASI Flow Mat. It should be out this week. xx

[@lucreciagarcia2875]

Gracias!!! Me encantó , desde Colombia

[@mirahassan1277]

Hello Lucrecia, your welcome. Thanks for joining me on the mat. Greetings from Jakarta, Indonesia.

[@basipilates]

Thank you for enjoying the class!

[@slavistahlmann9569]

Thank you so much, it was really wonderful and I love your voice

[@basipilates]

Glad you enjoyed the class and thanks for the kind words

[@LinhNguyen-rs5nr]

Great class! Thank you so much.

[@mirahassan1277]

My pleasure Slavi. Thank you for joining me on the mat. Join me on the next class too xxx

[@yjlee1208]

It was great. Thanks a lot :)

[@mirahassan1277]

your welcome and thank you for joining me on the mat too. xx

[@basipilates]

Glad you liked it!

[@bipbip5889]

merci beaucoup

[@basipilates]

You are welcome!

[@mirahassan1277]

Your welcome xx

[@ruchisehgal4775]

Thank you, it was challenging..loved doing it!

[@basipilates]

Yay! So glad to hear that!

[@mirahassan1277]

Hello Ruchi. I love that you joined me on the mat. Excellent. Let's do it again xx

[@pattyfitz2168]

Thank you for this great workout! Your cueing and reminders were very helpful!

[@basipilates]

Glad it was helpful!

[@mirahassan1277]

I am glad to hear. Thank you for joining me on the mat xx

[@LinhNguyen-rs5nr]

Great class. Thank you so much!

[@basipilates]

You are welcome

[@mirahassan1277]

My pleasure and thank you for joining me on the mat Linh. xx

[@TheMissyh81]

Great class to observe as student and do... thank you Mira 😀

[@basipilates]

Glad you enjoyed the class :)

[@mirahassan1277]

Your welcome my dear. Thank you for watching. xx

[@jamian94]

Excellent 👍🏽

[@basipilates]

Thank you 👍

[@mirahassan1277]

Thank you Julie xx

[@marchelva5659]

Gracias a ti ❤️

[@basipilates]

You are welcome!

[@mirahassan1277]

Your welcome Mar Chelva xx

[@Kimjettehair]

Amazing workout😅Thank you so much!!

[@rosakatz5176]

Your classes are the best! I really enjoy them, thank you so much, from Rio de Janeiro, Brazil

[@basipilates]

Glad you like them!

[@elnabarker6915]

Thank you Mira, challenging and lovely :)

[@basipilates]

Awesome! Glad you enjoyed it!

[@mirahassan1277]

My pleasure Elna. Thank you for joining me on the mat. See you on the next class on the series - Advanced BASI Flow Mat xx

[@liuynalice]

What might be the reason my body swing very much when I did side kick?

[@aaronmcnulty674]

Excellent class. Found it very balanced with great flow. Thank you.

[@AalayaPilates]

Hey Aaron. Thank you for joining me on the mat. xx Stay tuned for the next class in the series. join me again.

[@basipilates]

Wonderful!

[@madeleinebuckmaster333]

Wonderful workout! Thank you so much!

[@mirahassan1277]

Thank you Madeleine. xx

[@basipilates]

So glad you enjoyed that class!

[@bharatkhatwani9677]

These exercises don't result in "bulking up "of muscles like weighttraining. So I think,I am not required to increase my protein to extremely high level .Correct me if I am wrong.

[@mirahassan1277]

Hi Bharat. This answer is probably best answered by a dieticuan as whether protein consumption should be adjusted. Mat Pilates does not bulk like weightlifting. We increase deep muscles strength and tone, improves flexibility, mobility and posture, which can decrease your chances of injuring yourself. I don't take protein supplement myself, so I don't have a clue. Hope you enjoy the class xxx

[@bharatkhatwani9677]

@@mirahassan1277 thanks for useful input. Why Pilates give fast results?How is Pilates exercise different than other forms of exercises?Can I hope to get results without personal trainer?I.e. just by following videos.

[@mirahassan1277]

@@bharatkhatwani9677 Result in pilates depends on consistency and depth of your practice - done in the correct form and executions. What kind of output are you looking in a workout? You may follow videos as part of your practice, however extra personal guidance with a studio and certified pilates teacher near you (if there is one) will take your practice to a higher level.

[@bharatkhatwani9677]

@@mirahassan1277 Nearest Pilates instructor is 20 K.m .away from my home. And at my age(64),I don't want to travel for so long regularly. So I asked a Physiotherapist to help me in performing Pilates as shown in your videos. But she is not ready for it.So practically,I am on my own.

[@bharatkhatwani9677]

@@mirahassan1277 in one dance competition,slim girl clutched her dancing partner between her thighs and cable lifted them.Though male dancer was very heavy she remained in air for almost 1 minute holding her partner between her thighs.Judges were very much surprised by this so they asked about secret of her strength.She said it is due to Pilates.This reply was very promising hence Prospect of regaining strength at my age(64), is PRIMARy reason for exploring Pilates.My second aim is to shed my excess weight. I am 175 CM and my weight is 78.3 KG.Please recommend videos for absolute beginner as well as senior citizen.

[@PilatesWorkoutsOnline]

This flow felt amazing!! Thank you for the workout today!

[@basipilates]

So glad you enjoyed the class!

[@08Annasia]

Great flow! Some new moves for me so a bit challenging but Ill keep trying!

[@mirahassan4237]

Thank you! Practice makes perfect ☺️

[@basipilates]

Glad you are enjoying the class!

[@andylam109]

Very clear instruction thanks

[@mirahassan1277]

Thank you Andy. Thank you for joining me on the mat xx

[@basipilates]

Glad you liked it

[@hishamalahmad]

❤❤❤ love ❤❤❤

[@basipilates]

Thank you for your feedback! Feel free to check out our other videos.

[@nalini8760]

Thank your for this class. Your instructions are very clear and detailed, and my entire body feels worked and breathed. Big hugs from a small Blackforest village in Germany!

[@basipilates]

We are glad you enjoyed the video. Mira is awesome and one of the most valued members of the BASI Community.

[@akiartdance5624]

nice サンキュー

[@michellek1004]

Love these workouts, thanks so much 👏👏❤️

[@basipilates]

You're so welcome!

[@mirahassan1277]

My pleasure Michelle. Thank you for joining me on the mat. I hope you can join me again on the next class - Advanced BASI FLow Mat. xx

[@ameliamatteucci]

Mira, this has been a wonderful lesson! Thank you so much and see you soon on the mat!

[@basipilates]

She's the best. Thank you!

[@بهارهسالاریکتا]

❤❤😊😊

[@basipilates]

thank you ❤

[@laurenebissell5186]

I really like the flow of the class, this was a perfect class for me, challenging and rewarding, I've now done your Beginner flow class 2 times, and this class 2 times, (over the past couple of weeks) and like how I feel afterwards, and learning more each time from your cueing. (I liked the 3rd advanced level too)Thank you

[@mirahassan1277]

thank you for taking your time to reply and do my classes. I really appreciate it xxx

[@basipilates]

Wonderful!

[@Liana-t1x]

Amazing flow, enjoy every moment and your interactions giving much space for inner mindfulness ❤ thank you!

[@bambeboop]

Thank you for a great class!

[@mirahassan4237]

Thank you 🙏

[@basipilates]

Glad you liked it!

[@3rdtwirl494]

Always great thank you ! Magic

[@basipilates]

You're welcome! We are glad you liked it. Please feel free to check out our other videos.

[@sarahferguson908]

Great class! Just coming back from injuries - wonderful to get back to it!

[@basipilates]

Glad you were able to ease your back into movement with this class.

[@mirahassan4237]

Yay Sarah! Welcome back

[@dudigrezzana6538]

Morri!😁😅

[@annevries8572]

It was tough.I can't do the leg rocker that well.Could you give me some advice?Thank you!

[@basipilates]

Open Leg Rocker is a tough one. You can practice rolling like a ball and work your way up to open leg rocker

[@hyuna6883]

Thank you so much. 💓

[@basipilates]

Thank you for watching, we're glad you enjoyed it.

[@kukulivb]

You are great!!

[@basipilates]

YAS! Mira is pretty great!!!

[@astridnorman5127]

Just discovered Mira's Basi Pilates sessions, they're excellent, perfect for me! Thank you.

[@basipilates]

Glad you like them!

[@amandaroon1155]

Hard work thank you.

[@ЕленаШадрова-х4б]

Thank you so much!

[@NDP172]

The difficulty was just right. Thanks

[@basipilates]

So glad you enjoyed the class!

[@christinaleclerc6080]

I love you Mira! Your cues & reminders are really good. Great job!

[@basipilates]

she’s amazing, we absolutely love her. Thank you!

[@reiseumdiewelt-sandrascher7639]

Nice style of your class! Good explanations and flow!

[@basipilates]

Glad you liked it!

[@liza8095]

FANTASTIC CLASS!

[@marialuisadeleon8897]

great Class!

[@manuchugh2386]

Thankyou for this flow! Loved it!

[@basipilates]

Glad you enjoyed it!

[@alexandraconlon8136]

Brilliant class, Mira! Thank you!

[@basipilates]

Glad you enjoyed it!

[@tomberrington7272]

Gorgeous class. Thank you Mira!

[@basipilates]

Glad you like it!

[@kristinconant5166]

Beautiful flow. Thank you!

[@basipilates]

Glad you enjoyed it!

[@sarahdaisy9797]

Thank you!

[@basipilates]

You're welcome!