Basic 101 Mat Class

Show Me...
Workout Tempo
Observe & Learn
Other Languages

Watch the preview

If you’ve never done Pilates before, you’re in expert hands with Niedra Gabriel! She’s a warm and motivating coach as she leads you through this first session of mat work with key alignment cues that will keep your body from cheating. You’ll wake up your core muscles, tone your legs and bottom and discover how flexible your spine is. Visit Niedra’s website at:

What Others Are Saying


  1. mshalaev 3 years ago

    That was great! I really enjoyed that, thank you!

  2. miablack 4 years ago

    I believe that in this video information about breathing is missing, since in pilates breathing is of great importance.

  3. Brevard 4 years ago

    Just returned to one of the first classes I did this summer and it got me back in the right place!! Thanks so much for “reminding” me of correct things!!!

    • Niedra Gabriel Author
      Niedra Gabriel 4 years ago

      welcome back to basics Brevard. so glad you are feeling connected up again. I always enjoy that when I have been off for a while.

  4. Yaron 4 years ago

    Excellent class. Very good cues. Thank you!

    • Niedra Gabriel Author
      Niedra Gabriel 4 years ago

      Thank Yaron, glad you enjoyed the class – are you israelie? l I always try to figure these details when I look a the names. I am from Israel – hence the curiosity.

  5. kate673 4 years ago

    excellent newbie class!

  6. maryp 4 years ago

    Great for me! Am 68 and cant easily get to a class where i now live in france! Brilliant teacher

    • Niedra Gabriel Author
      Niedra Gabriel 4 years ago

      Love that you are doing Pilates at 68! WOW, keep us informed of your progress.

  7. MB 4 years ago

    I’ve been away from Pilates for some time and this was a wonderful class to reconnect me to how great Pilates feels in my body and also with the great explanations which Niedra always gives.

  8. CarolineDS 5 years ago

    My first video on pilatesology – Gabriel is a fantastic teacher, and I can feel how having the proper instructions makes such a huge difference to the intensity and effectiveness of the movements, I feel like I’m doing it right, even alone at home. So many “ah ha!” moments here. The explanations about how the body works are so interesting too. Brilliant…thank you! I’m hooked 🙂

    • Niedra Gabriel Author
      Niedra Gabriel 5 years ago

      Thank you Croline, you have no idea how happy your comment makes me feel. I know so many people cannot get to a teacher and having you get so much out of a video lesson, is absolutely wonderful. Technology can be such a tool for education, in our times, and I am thrilled that you got so much out of your first class. Keep on going, this is jus the beginning.

  9. Niedra Gabriel Author
    Niedra Gabriel 5 years ago

    SJM, thank you for your comment. I agree that the neck will be more balanced in relation to your trunk as you get more power in your power house. I have a confession to make, as a very flexible person I could do a lot of the work without my trunk really providing me with the support it was supposed to, and my neck hurt as a result. Once I figured out the trunk it made a huge difference, best of success in your pilates journey – it never ends.

  10. sjm 5 years ago

    I really enjoyed the class, have been doing pilates for while but always have a problem lifting myself up without my neck hurting. I think I need to strengthen my core

    • Alisa Wyatt

      Hi sjm! It’s common for your neck to hurt when you’re getting started with Pilates. You can use a firm pillow under your head instead of lifting it or, simply practice putting your head down when it starts to hurt and lift it up again when it feels better. Finally, think of bending your ribcage to curl your chest up and those muscles will support the lift of your head. It’s a process so be patient! Here’s a video that can help:

  11. shaz 5 years ago

    Fantastic intro to pilates. Great instructor! Loved it

  12. eugenia 5 years ago

    This is what I have needed to get in touch with the powerhouse better. I think I will repeat this one for a few weeks. Thanks again.

  13. eugenia 5 years ago

    This was a very good class. Thank you.

    • Niedra Gabriel Author
      Niedra Gabriel 5 years ago

      So glad you enjoyed the class Eugenia – wishing you a happy thanks giving and a powerful powerhouse!

  14. BetsyV331 6 years ago

    Great class! love all the fundamentals and tips! good for everyone not just beginners!

    • Niedra Gabriel Author
      Niedra Gabriel 6 years ago

      I am so happy to read this comment Betsy, I agree that basics go all the way to advanced so always good for everyone – you get it.
      I see your email is the Irish princess – FYI I will be teaching in East Sussex August 10, 2014, a workshop on standing Pilates and reformer on the mat. Contact me if you want info

  15. Niedra Gabriel Author
    Niedra Gabriel 6 years ago

    Blanch, you are so right on with the beauty of on line classes. You have a freedom and opportunity that is not always available in real life – so glad you are enjoying this website and this class.

  16. blanche Pinto 6 years ago

    My first day with Niedra Gabriel, excellent class. I enjoyed. I just became a member at Pilatesl.ology I loved it. Everybody should join. It is worth it. I did not have to rush to go anywhere. Teachers come to my home in privacy of my home. We are lucky to have such world famous pilate teachers, God bless you all. blanche.

Leave a reply