26:17 + Savasana - This full relaxation class will give you the opportunity to stretch and relax your whole body, without even having to stand up! Enjoy! **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.

29:28 + stretches - This Gentle Pilates class will have your core tight, your muscles engaged and your posture perfect, all without breaking too much of a sweat. **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.

32:32 - A full-length HIIT Pilates class! This class is a full-body cardio workout with Pilates exercises throughout. You'll love it! **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.

28:11 - A short Hatha Yoga sequence to get your body moving. We will go through three different Warrior poses - Virabhadrasana I, II, and III! **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.

22:24 - A gentle core workout focusing on strengthening and engaging the deep core and pelvic floor. **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.

44:25 - Full-length Vinyasa Yoga practice for Santosa - contentment. Stretch and strengthen your whole body with this flow suitable for any level and learn to say 'it's ok.' **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.

35:02 - A full Pilates workout for your whole core, focusing on your mid to lower back and glutes. **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.

21:55 - A short, gentle Pilates practice - perfect for if you're new to Pilates, your getting back after a long time away or to do with your mum! **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.

49:14 - A full-length Hatha Yoga class, perfect for beginners or experienced practitioners. In this class, we begin with a short breathing practice, then warm up the body with some dynamic movement and sun salutations. We then do a variety of standing postures as well as seated postures, some simple and some that will challenge you! Finishing with relaxation in savasana. **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.

48:06 - This full-length class will target your whole core, arms and upper back with both bodyweight and resistance band Pilates exercises. **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.

21:26 - Join me for a gentle stretch to relax your body and mind. In this class we will enter a state of relaxation by connecting with the breath and the body. **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.

35:17 - Haven't done any exercise in a while? New to Pilates? Recovering from an injury but have got the 'ok' from your doctor to exercise? Just looking for a gentle class? We've got you covered. This 35min Gentle Pilates class will work on building strength and stability in your core and spinal muscles to help improve your posture and prepare your body for more challenging exercise in the future. With a focus on deep core engagement, this class is perfect for anyone who wants to perfect the basics and build core strength in a gentle, nurturing way. **Check with your doctor before participating in any form of physical activity (Read my disclaimer below)** Please let me know what you think, I love to hear your thoughts and feedback. JOIN RISE AND YOGA ONLINE! For multiple new classes every week months before they are released to the public, subscribe to Rise and Yoga Online! Just $4.99 per week and you will get access to unlimited classes in Yoga and Pilates, can request videos and chat in our private Facebook group. Head to riseandyoga.com/subscribe to sign up! Head to https://www.riseandyoga.com for more about me! FOLLOW ME: https://www.instagram.com/riseandyogablog https://www.facebook.com/riseandyoga https://www.open.spotify.com/user/m_c_anderson DISCLAIMER: Rise and Yoga and Mia Anderson recommend that you consult with your physician before participating in any exercise or exercise programs. All videos produced by Rise and Yoga and Mia Anderson assume that you are in good physical condition and are fit to participate in the exercise. Please understand that when participating in any exercise or exercise program there is a risk of physical injury. If you engage in this exercise or exercise program, you agree to do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Rise and Yoga and Mia Anderson from any and all claims or causes of action, known or unknown, arising out of Rise and Yoga and Mia Anderson’s negligence.