Total Body Pilates Flow - Strengthen & Stretch 40 mins

Take time for yourself and enjoy this complete workout. Strengthen, tone and stretch your body, become more mindful of your breathing and feel energised, centred and grounded. Gift yourself some time to come back to yourself. 😊
No equipment needed, optional: a cushion for head and neck support.
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Your support is greatly appreciated.
THANK YOU!
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Pilates & Yoga with Katja recommends that you consult with a physician before starting a new exercise program and follow their safety recommendations. Please listen to your body and stop if you experience any sharp or shooting pain. When participating in any exercise or exercise program, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this site, you understand and agree that Pilates & Yoga with Katja has no liability to you for any injury or loss you may suffer in connection with any content posted on this site.

[@marylarussa617]

Your classes continue to amaze me. Just lovely.

[@madmudrock]

I return often to this routine I just love it for a total stretch, Rxx

[@japkereimes6277]

Started my day with this class and feel great💓

[@annajohnson9744]

Lively class Katja….thank you ❤️🙏

[@valliebeagle150]

You are indeed simply the best🙏🙏

[@patchgarcia4887]

Katja, Your concise instructions and adaptations allow people of all ages and body types to participate. My Bay Area exercise group and I consider you the best pilates instruction on KZbin. Thank you for your hard work producing these. Please know that you've inspired thousands of people to exercise during the Covid shutdown.

[@PilatesYogawithKatja]

🧡 Thank you so much for your lovely feedback, Patch! That means a lot to me...🙏🏼😊🙏🏼

[@lesleycorner7447]

Brilliant class. Thank you so much Katja ❤

[@justlikem12]

i enjoy your lesson,thanks a lot!

[@lisascott2551]

Your classes are always varied. Never repetitive. I feel I'm constantly trying something new, or the same exercise but a different focus. Great for mind and body. It's just one of the many reasons why I will never tire of your channel. You're a gift Katja, very much appreciated.

[@PilatesYogawithKatja]

Dear Lisa, thank you so much for such a kind comment. I am very grateful that you are practicing with me here on my channel! 🙏🏼😊🙏🏼

[@cj405]

Feel really chilled out. Fab.

[@lilacz225]

Thank you, Katja!

[@peterholland5842]

Thanks Katja, quality pilates!

[@ranaabdurhman5638]

thank you,, my body so stretched and strong, I'm grateful to know you 💜💜💜💜🙏🏻

[@PilatesYogawithKatja]

Thank you for being here with me, Rana, I am happy to hear you enjoyed the class. 😊🙏😊

[@juliescholl1608]

Dear Katja, I’ve taken my mat and iPad with me to continue to do the best work and stretches for my sciatica and overall body and mind wellbeing. I am so grateful my friend and I found you during the COVID lockdown.. we are inspired to continue with you and appreciate your amazing knowledge of the body, the necessary movements you teach to reap the most benefit and the perfect timing and level of the videos.. I’m wondering if it might be helpful to also give them a rating, beg., moderate, advanced, or not? In any event, thank you so much Katja! I am a grateful student of yours! Keep up the great work and feel good!

[@PilatesYogawithKatja]

🙏🏼😊🙏🏼

[@youryomana747]

I love your style, thank you. I am starting with you.

[@annajohnson9744]

Thanks Katja ❤️🙏

[@ekaterinapetrova1527]

Just a lovely class! Thank you!

[@patriciauruguay1]

Thank you for the class.... great for a Friday after working the entire week. Have a great weekend .

[@PilatesYogawithKatja]

Glad to hear you enjoyed it. Have a nice weekend, too, Patricia! 🙏😊

[@ceciliaboldrini5134]

Dear katja thank you for you are ever present in our life, with your accurate works. GOD BLESS YOU, ALL YOUR FAMILY AND ALL PEOPLE AROUND THE WORLD. Cecilia

[@PilatesYogawithKatja]

Thank you so much for your support, dear Cecilia! Hope you and your loved are well. 🙏😊 🙏

[@annluckhurst3441]

Hi Katja - thank you for yet another challenging and varied class - loved it! Ann x

[@PilatesYogawithKatja]

Great to hear you liked it, Ann. Hope you are well. 🙏😊🙏

[@carolineconsten1999]

Another great workout. Love working out with you. Thank you so much Katja.

[@PilatesYogawithKatja]

Thank you for practicing with me, Caroline! 🙏😊🙏

[@PilatesYogawithKatja]

Hope you enjoy this new class. Leave me a comment below and don’t forget to like and subscribe! Have a lovely day. 🙏❤️😊

[@vaishalidate3827]

Feel good to do the exercise with you, feel very kalm! Thanks Katja.

[@PilatesYogawithKatja]

That is lovely to hear, thank you for your support! 🙏🏼😊

[@darnettable]

That was outstanding. I love strength and mobility mixed!!

[@PilatesYogawithKatja]

🙏😊🙏

[@hayleyhingert1025]

Wow… 🙏🙏 for sharing this practise. I’m a beginner and completely loved how challenging but asp calming this practise was. Thank you again!

[@PilatesYogawithKatja]

Thank you so much for practicing with me, Hayley! Lovely to hear, you enjoyed it. 🙏🏼😊🙏🏼

[@isabelleparadis9567]

So revigorating. A few months ago Iwas unable to finish this one, and now I can…because of you Katja. I visit your site now and do Pilates almost every day.

[@PilatesYogawithKatja]

well done for your great commitment to practice, Isabelle! 🙏😊 🙏

[@jasnatumbas]

Thank You Katja , great workout enjoying all the way !

[@PilatesYogawithKatja]

Thank you for practicing with me, Dona! 🙏😊

[@88Aukje]

Hi Katja, I took this class yesterday, and I have sore muscles in all the right places today! Those pulses, ooof. I practice with you almost every morning now; there's such a nice variety of themes and class lengths on your channel that I can always pick a class that suits me. Thank you very much for keeping us motivated and helping us keep our bodies healthy.

[@annajohnson9744]

Thanks Katja.....what a beautiful class. I really enjoyed it ❤️🙏

[@PilatesYogawithKatja]

Lovely to hear from you, Anna! Hope you are well. 🙏😘🙏

[@maureenmorris5341]

It's always a happy day when I discover a new 'Katja' in my inbox - and this is going to become one of my favourites for sure. Thank you Katja for another excellent class, challenging and stimulating xxx

[@PilatesYogawithKatja]

Thank you, dear Maureen. Happy to hear you enjoyed this new class. 🙏😊 🙏

[@anabela_nunes_artist]

The best!

[@margaritaxesternou3157]

Hello Katja, excellent class and what A flow. Thank you.

[@PilatesYogawithKatja]

🙏😊🙏

[@shl90959]

Loved this one, thank you!

[@rosariosarabia6207]

Very nice and complete practice. I enjoyed it very much. Thank you Katja,

[@PilatesYogawithKatja]

I am very happy to hear you enjoyed this new routine, Rosario! 🙏😊🙏

[@rosrinsuwankiri2418]

Thank you Katja, love your work out.

[@PilatesYogawithKatja]

I am grateful you are practicing with me, Rosrin! 🙏😊🙏

[@mine2802]

Thankyou Katja - that was a wonderful class xx

[@PilatesYogawithKatja]

Thank you so much, Tara. Happy to hear you enjoyed it. 🙏😊🙏

[@kerrysmith4838]

Enjoy your classes very much. I usually become bored with repetitive flows, but you mix it up enough to keep me interested. Thanks for thinking of the fidgety folks!

[@susanprevost4856]

OMG- so creative, so wonderful! Thank you

[@PilatesYogawithKatja]

Thanks so much for joining me on the mat, Susan! 🙏🏻😊🙏🏻

[@elenazanato3164]

Dear Katja, I follow you since the very first lockdown and every time I feel my body needs to work and my brain to breath I do your classes. It energizes my body and release my mind. Thank you so much for your amazing classes that keep all of us motivated during these times. Your energy is wonderful. ❤️🌺🌷

[@PilatesYogawithKatja]

Thank you so much for your wonderful comment, it was so lovely to read. I am so grateful you are practicing with me, Elena! 🙏🏼😊🧡

[@emsmcmahon]

Thankyou Katja!x

[@PilatesYogawithKatja]

Thank YOU, too Emma! 🙏🏼😊🙏🏼

[@toniahaywood1052]

Loved it! Thank you so much Katja!

[@PilatesYogawithKatja]

Great to hear, Tonia - thank you!!! 🙏😊🙏

[@zohrehfazlinejad9098]

Dear Ktja thank you so much for your pilates work out ,, its a good sthrech and relax and I enjoyed it .

[@PilatesYogawithKatja]

🙏🏼😊🙏🏼

[@danielledale1401]

Really nice flow, thank you

[@cynd2694]

Love it!

[@astridnorman5127]

Thanks for this new routine Katja, both my husband and I thoroughly enjoy your classes, please keep them coming! ❤️❤️❤️❤️

[@PilatesYogawithKatja]

Thank you so much for your support, Astrid. Glad to hear, you both enjoyed this new routine. 🙏😊 🙏

[@aydafrancesguneri8105]

I cannot thank you enough Katja, for your positive content and incredible classes that have kept me in shape, both mentally and physically since march.

[@PilatesYogawithKatja]

Thank you so much, dear Ayda. That means alot to me. 🙏😊🙏

[@mercedeslb237]

Simplement magnifique!!!!!!! J'adore.Merci infinement Katja 😗😗😗😗😗😗😗😗😗😗 Un trés belle souvenir votre chennel.

[@PilatesYogawithKatja]

Thank you so much for your support, Mercedes. Sending lots of love 🙏🏼😊🙏🏼

[@victoriachow8717]

I am so glad I’ve found you Katja! You are an amazing teacher. I’ve been following one of your videos everyday whilst I’ve been on holiday and already I am feeling so much stronger. Thank you so much for sharing your talent with us. Xx

[@lisakent4662]

Good morning Katja ! Thanks for a great flowing class, and perfect start to the working week !😊

[@marinafontana1745]

A very good work! Thanks for a new gift !

[@PilatesYogawithKatja]

😘🙏🏼😊

[@kimkarvelas8156]

Awesome workout, as usual. Thank you so much.

[@PilatesYogawithKatja]

Great to hear, Kim, thank you! 🙏😊🙏

[@natalieanderson8969]

Good class I enjoy the workout have a great day

[@PilatesYogawithKatja]

🙏😊 🙏

[@carmenpe9]

Great class. The sound/mic is so much better in this video.

[@PilatesYogawithKatja]

That’s great to hear. We tried a new one. 🙏😊🙏

[@pattifrasier6672]

I love the length of these 30 to 40 minute classes and also love the stretching in between more challenging moves. Thank you Katja!

[@PilatesYogawithKatja]

Happy to hear you enjoy my classes, Patti! Hope you are well. 🙏😊🙏

[@shanmagnuson1371]

Thanks for this new (to me) session Katja. Wonderful as always. Hope you are having a lovely spring in England. It's glorious here in Northern California. Much gratitude to you for your offerings.

[@kerrysmith4838]

Loved the shoulder stretch! Let’s do it again! Thank you Katia!!!

[@barbaraleppert1973]

Lovely! Thank you ☺️

[@patriciauruguay1]

Hello Katja !!! I love so much this class that I took it again today , to finish the working week. Enjoy the weekend 🌻

[@dawnloomes2177]

Just what I needed today. Thank you

[@PilatesYogawithKatja]

That’s lovely to hear, Dawn. 🙏😊🙏

[@hetalacharya7292]

Thank you for this, lovely end to an evening x

[@PilatesYogawithKatja]

And thank YOU for your support. 🙏😊🙏

[@kikaramalho7607]

Super as always. Thanks.

[@PilatesYogawithKatja]

🥰🙏🏼😊 Hope you are well, Kika!

[@Fiesta3211]

One of my favourite wind-down videos, the stretches are amazing but I also feel my muscles getting used too! Thank you!

[@ildikojones7073]

Katja, I woke up this morning feeling tired and I was leaning towards skipping my morning workout. Then I saw the notice that you had a new post. I took the class and it proved to be exactly what I needed! Thank you so much.

[@PilatesYogawithKatja]

Glad you decided to practice with me, thank you! 😘😊🙏

[@Bicentennialbaby76]

Absolutely beautiful class, Katja. Your precision with cueing coupled with your graceful movement are extraordinary. I am sure Herr Josef is so pleased that his student is modeling this method with absolute eloquence. I love your style, I love your classes. Thank you so much for this generous offering! From PA, USA mit Liebe.

[@michelleholmes9372]

wow, what a great class, thank you!

[@cynthianicholl7433]

I Loved this routine - I love the way you transition to each movement. Thank you

[@annajohnson9744]

Lovely way to start the day. Thank you Katja ❤️🙏

[@kellypantaleoni5166]

This was absolutely lovely! Thank you😽

[@gabrielemayer5759]

Really wonderful class. Perfect length. Thank you!

[@ninabogin7019]

I love practicing this one, every couple of weeks. Thank you!

[@anikosimon06]

First time I did 40min...it was great!!!! ❤️Thank you Katja

[@trinitygogolin7981]

Really love this one💕

[@embastide]

Really enjoyed this one, thank you

[@PilatesYogawithKatja]

Happy to hear, Emmanuelle, thank you for practicing with me today. 🙏😊

[@ninabogin7019]

Another wonderful routine I discovered this morning. Such a good way to start the day after an eight-hour train ride yesterday to stay with my daughter in Berlin. Thank you, Katja.

[@eviz9704]

What a perfect mix of Pilates and stretching, I loved every second of it 😍 as usual... 🥰🥰 thank you so much.

[@gema5610]

Excelente, maravillosa! Gracias desde Madrid! Por favor puedes realizar una con pelota pequeña? 😘

[@lisamarie1280]

Love it! Adding to my collection of Pilates Faves! 💕

[@PilatesYogawithKatja]

Yay, that sounds great! 🙏😊

[@vedavida]

Thank you so much, this is a wonderful workout that makes me happy. It releases all stress and tension after a whole busy day ❤❤

[@veronicaramirez7858]

I love your classes. You always have new exercises what makes the session more enjoyable and productive. And your voice is so calming, really love it! Thanks!

[@annajohnson9744]

It’s been a while since I’ve done this particular class Katja. I did work hard under your excellent instructions. Thank you ❤️🙏😘

[@sallyhubert9027]

Dear Katya, yet another fantastic experience, you are so innovative and full of surprises. Thank you

[@kaythorpe1441]

Thank you once again Katja, enjoyed it as usual.

[@PilatesYogawithKatja]

Great to hear, Kay! Thank you!!! 🙏😊🙏

[@gerdaelliott1196]

All done, ready to tackle the rest of the day! Thanks Katja

[@PilatesYogawithKatja]

Thank you for practicing with me, Gerda! Have a nice day. 🙏😊

[@robinagi]

Another new and challenging routine. As always, great narration and of course excellent filming by Mel. Thanks for your inspiration Katja.

[@nicoles5852]

That was such a lovely routine. Back to the basics; especially in the beginning. Thank you so much Katja.

[@PilatesYogawithKatja]

😊😘🙏

[@cpeak5000]

fantastic class

[@PilatesYogawithKatja]

🙏🏼😊🙏🏼

[@tanieminyangadou]

Loved the 4 arms sequence with 1 arm bent forward, opposite knee side lifted, extended on the side and behind, followed by the kneeling side plank, etc... the whole workout was great as usual ! Thank you.

[@PilatesYogawithKatja]

Happy to hear you liked this new routine, Tanie! 🙏😊🙏

[@jeansavage206]

This was a tough workout for my senior body but your guided, inspirational instructions helped me achieve my best. Am loving your Pilates workouts, your breathing reminders, your promptings to relax, and your cues to pull in the tummy! Thank you so much for your level of caring, expertise and sharing your gifts.

[@PilatesYogawithKatja]

🥰😊😘🧡🙏🙏

[@user-lz8sz7mp1n]

Perfect! Thank you very much! ❤

[@PilatesYogawithKatja]

Thank YOU! 🙏😊🙏

[@mirnaabiaad1276]

Katja, this is another marvelous pure enjoyment session! Thank you so much for this precious gift!

[@PilatesYogawithKatja]

I am so happy to hear you enjoyed this new routine, Mirna. thank you for practicing with me. 🙏🏼😊🙏🏼

[@ginavillanueva-weinzierl1290]

Dear Katja, I finally found the right mixture of pilates and fusion yoga through your channel. I really have had a hard time looking for this type of work out. Thank you. I really wished you could be my coach here!

[@PilatesYogawithKatja]

Thank you for being here with me on my channel, Gina! I teach live classes via zoom, maybe you like to join sometime? 🙏🏼😊🙏🏼

[@annakelo2532]

Great, inpowering and healing exercise for this Tuesday-morning! Thank you!

[@PilatesYogawithKatja]

🧡🙏🙏

[@jacquelinehulls4669]

Another amazing routine. Thank you 🙏

[@PilatesYogawithKatja]

So pleased to hear you enjoyed it, Jacqueline. Thank you for being here with me! 🙏😊🙏

[@user-kh2cu4lz9r]

Thank you for that special closing of my day

[@PilatesYogawithKatja]

🙏😊😘

[@thefamilycontinuum6868]

I have been taking your classes on and off for almost a year now and I so so appreciate how you teach the class. Your presence is so lovely and your instructions so clear. Thank you so much from Peachland, BC. And your daughter is so sweet :).

[@PilatesYogawithKatja]

Thank you so much for your lovely comment and support over the last year! 🙏🏼😊🙏🏼

[@susiewilson9609]

Another great one Katja! Love that every video of yours has something I've never done before in my 6 years of Pilates! Always feel so much more energised and loose! Thanks so much, Susie x

[@PilatesYogawithKatja]

Thank you so much, Susie, I appreciate your trust and commitment to practicing with me! 🙏🏼😊🙏🏼

[@davidmurphy1527]

After a hard day at work it was nice for me and Jan to do this class. It was a nice relaxing class thank you.

[@PilatesYogawithKatja]

Happy to hear you enjoyed it, David & Jan. Have a lovely day. 🙏😊🙏

[@shanmagnuson1371]

Hi Katja, still loving this workout! I hope you will be offering another one on the roller too! Our life is beginning to open again here in Northern California, and I hope the same is true for you in England. Be well and thanks so much for all your offerings.

[@sarahdevonald8826]

Another brilliant class Katja. Thanks so much for allowing me to feel both stronger and more relaxed at the same time!

[@PilatesYogawithKatja]

that is the perfect outcome, stronger and more relaxed... 🙏😊🙏

[@katharinepratt6624]

This was a lovely workout it was calm and relaxing and today I can really tell it worked my core. Thank you for all the lovely videos x

[@PilatesYogawithKatja]

Thank YOU for practicing with me, Katharine! 😘🙏😊