BASI Advanced Reformer on the Mat Workout - Mira Hassan

This is the second of two classes in the Reformer on the Mat series with Mira Hassan (Flow with Mira). The class is a BASI Pilates Matwork Advanced Class that will cover advanced level exercises of BASI Pilates syllabus. This series is Mira's personal translation of BASI Pilates Comprehensive Course Reformer exercises transferred to the mat. She has structured this class in a BASI Flow style where one exercise will flow to another, creating a smooth and fluid class, following the BASI equipment Block System for a full-body workout. The BASI Flow Mat and BLOCK system is a signature of BASI Pilates, created by Rael Isacowitz. You may need a pair of arm weights, a mat, and commit to yourself!

This class will give you a different perspective on Mat exercises. The exercises covered in this class are below:

WARM UP
3:40 Pelvic Curl (Variation)
6:08 Spine Twist Supine (Variation)
7:45 Roll Up
8:55 Hamstring Pull 1
9:23 Hamstring Pull 2
9:43 Hamstring Pull 3
10:14 Roll Over

FOOT WORK
12:00 Parallel Heels
12:24 Parallel Toes
12:48 V-Position Toes
13:09 Open V-Position Heels
13:26 Open V-Position Toes
14:00 Calf Raises
14:27 Prances
14:52 Prehensile
15:42 Single Leg Heel
16:36 Single Leg Toes

ABDOMINAL WORK
18:14 Short Box Series - Round Back
19:05 Short Box Series - Flat Back
19:49 Short Box Series - Tilt
20:30 Short Box Series - Twist
21:09 Short Box Series - Roundabout
22:00 Short Box Series - Climb-a-Tree

HIP WORK
24:45 Circles Down
25:18 Circles Up
25:45 Frog Extended
26:36 Frog Extended Reverse

SPINAL ARTICULATION
27:24 Short Spine

STRETCHES
30:09 Lunge Forward

FULL BODY INTEGRATION 1
35:10 Stomach Massage Round Back
36:00 Stomach Massage Flat Back
36:35 Stomach Massage Reaching

ARM WORK (Arms Kneeling Series)
37:36 Chest Expansion
38:04 Circles Up
38:29 Circles Down
38:51 Triceps
39:31 Biceps

LEG WORK
40:35 Skating Single Leg

FULL BODY INTEGRATION 2
42:48 Up Stretch 3

LATERAL FLEXION / ROTATION
45:15 Side over on Box

BACK EXTENSION
48:49 Breaststroke

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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: http://www.basipilates.com/

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Learn more about Pilates exercises: https://www.pilatesinteractive.com

Get Information about BASI Pilates Mat and Comprehensive Teacher Training Programs: https://www.basipilates.com/education/basi-pilates-upcoming-programs/

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 Program: Mentor, Master l, Master ll, and Honors.

Flow with Mira Youtube Channel https://bit.ly/FlowWithMiraYT

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