Class Descriptions
Level 1 Fundamentals
In this class you learn the foundations of Pilates and how your body truly moves. We work with simple exercises that help different muscle groups cooperate better: weaker areas wake up, while tense areas learn to release.
You learn to understand and feel the most important Pilates principles in your own body.
In this class you will discover, among other things:
- How to activate your core effectively for better stability and posture
- How breathing supports and guides movement
- How to move your shoulders, neck and arms from strength instead of tension
- How to develop strong legs and stable feet
What a healthy, stable posture looks like in everyday life
We work both on the mat and on the reformer, using small equipment such as balls, bands and rollers. This also helps you experience how the reformer and its resistance support and refine movement.
Most participants move on to Level 2 after about 20 classes.
Level 2 – Soft Flow
When the basic principles begin to feel familiar, you are ready for Level 2. In the Soft Flow class we move through exercises in a more continuous sequence, allowing your body to learn to coordinate and work together more naturally.
The focus is on fluid movement, using breath as support, and developing strength with ease. Variations help refine your balance, coordination and body awareness.
The pace is slightly higher than in Level 1. Because the basic principles are already known, there is more space for flow and refinement in the movement.
Level 2 – Strength Control
In Strength Control the focus shifts more toward building strength. Once the foundation is established, your body is ready for more challenge.
We work with greater resistance and repeat exercises longer so muscles become stronger and develop new connections. The slight “shaking” you may feel is simply a sign that your muscles are truly working.
In this class we also use equipment such as weights, resistance bands and sometimes the jumpboard.
Level 3 – Strong Flow
In Level 3 Strong Flow we combine strength, flexibility, balance and coordination in a dynamic flow. The exercises follow each other more quickly and require greater control of the whole body.
You will increasingly train multiple muscle groups at the same time. Where in Level 2 you might still perform shoulder exercises sitting down, here you will often work standing. Your shoulders move while your hips, legs and feet remain stable.
The pace is higher and there is less explanation. We assume you already know the basic principles and are learning to apply them more naturally in your body.
Level 3 at Miesko Pilates always remains mindful training: challenging, yet with careful attention to technique and detail.
Level – Full Body Strength
In Level 3 Full Body Strength the focus is on strength and endurance. We work with more resistance, more repetitions and a higher tempo than in Level 2.
The exercises require control of the whole body. Rather than training a single muscle group, you learn to coordinate multiple areas at the same time. For example, standing exercises where the shoulders move while the hips, legs and feet remain stable.
This class is designed for participants who have progressed through Level 1 and 2 and are ready for more challenge.
Deep body Pilates
Deep Body Pilates is the new name for our Restorative classes.
In these sessions we use the Pilates method to develop deeper body awareness. It is not only about how an exercise looks, but especially about how it feels in your body. You learn to listen to what your body needs to move with ease, stability and strength.
These classes deepen the basic principles of Pilates. Many clients experience them as a valuable complement to the other classes on our schedule.
Alongside Pilates exercises, we also work with breathing techniques, connective tissue release and restorative stretching.
This class is especially suitable for people with experience in mindful movement practices such as yoga, Pilates or tai chi. If you are recovering from an injury, please contact us first so we can help you choose the most suitable class.
