3 Week Beginner Movement Program

Foundations to Flow is your elevated at-home Reformer experience designed for Pilates lovers who crave expert guidance, graceful flow, and real results. With smooth transitions, breath-led movement, and precise cueing, this program removes the guesswork and brings the studio’s energy directly to you. Feel stronger, more connected, and inspired every session.

What’s included

This 4 week program led by Teneesha Close reimagines your at-home Reformer practice with expert guidance, mindful language and elegant movement. From core foundations to dynamic progressions, it’s the studio experience, elevated.

Week 1 Ignite Your Foundation
Reconnect to your body. Reset your nervous system. Feel grounded, strong, and supported from the very first flow.

Classes in Week 1

Beginner Foundations

Grounded Laying Down Flow

Mindful Full Body Flow

Stretch & Release
Week 2 Elevate Your Energy
Your spark returns. Your breath deepens. Your strength builds. This is where your flow comes alive.

Classes in Week 2

Uplifting Full Body Flow

Side Body Lengthening Flow

Lower Body & Inner Thigh Glow

Stretch & Release
Week 3 Sculpt in Motion
Feel the burn, in the best way. Activate your core, shape your strength, and move with intention.

Classes in Week 3

Connect to Core

Arms & Core Sculpt

Booty Focus

Stretch & Release
Week 4 Progressive Flows
Bold, graceful, powerful. You’ll move like your most vibrant self, confident and fully connected.

Classes in Week 4

Reformer Cardio Jumpoard Flow

Advanced Shapes

Waist & Ab Focus

All About Legs

This program includes

4 Week Plan

14 Reformer Classes

15-45 Min Flows

3 Pace Levels

Full Body + Focus Areas

What you’ll experience

Learn foundational elements of Reformer Pilates in the signature MYA style
Guide you with clear, encouraging instruction so you’re never left wondering 'Am I doing this right?'

Each class is layered, accessible, and guided with care with options to adapt movements to your experience & energy level
Improve posture, balance and full-body tone

Estimated Completed Time

This program is designed to be completed in four weeks, or can be completed at your own pace. Each week includes a Reformer Stretch & Release Class and dedicated days for rest.

As each class is designed to be completed in sequential order, no matter if you check in three times a week or more sporadically – your program is the compass that brings you back to your pathway. We suggest repeating each class multiple times, as repetition is the key to mastery. This is your forever flow.

Two ways to flow

This program is available as a one-time purchase or included in our Annual Membership:

Payment Options:

$149 one-time payment for 12 months access, or

Included with MYA Online Annual Membership: $20/month, billed annually at $240 AUD

Coming Soon

What our community say

“I’ve been lucky enough to experience MYA classes before their launch, and it’s now my favourite part of my daily ritual. I love the mix of different movement classes and the incredible meditations. There’s always something new to discover – it’s everything I need to make me feel great.”
Sally, Sydney

“We are powerful when we make a commitment to ourselves, to prioritise our needs and personal standards. It has a profound impact on our self worth. Being able to trust in oneself, is a key step in creating the life you desire.”
Debbie, Co-founder

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