The Sacred Morning: Finding Silence in the Skin
Imagine standing in your living room as the first light of dawn spills across the floor, painting long, golden rectangles over your mat. You reach for the hem of your shirt and pause. This is the moment where the performance of the day usually begins—the squeezing into high-compression leggings and the armor of sports bras. But today, you choose a nude pilates workout. As you strip away the fabric, you feel the immediate, startling rush of cool air against your skin. It is a sensation we often forget exists outside of the shower or the bedroom, yet here, in the context of movement, it feels like a radical reclamation of space. For the 25-34 demographic, life is often a relentless series of 'shoulds' and aesthetic filters. Moving without clothes isn't about the erotic; it is about the existential. It is about acknowledging the body you actually inhabit, with all its curves, textures, and rhythms, rather than the one you curate for the digital world. This initial vulnerability is the doorway to a deeper sense of self-governance.
You begin with a simple standing roll-down, feeling each vertebra unfold. Without the elastic waistband of leggings fighting against your hips, you notice a new fluidity in your lumbar spine. There is no fabric bunching at your knees, no seams digging into your waist. The shadow pain of body dysmorphia often thrives in the gap between how we feel and how we think we look in our gym clothes. By eliminating the clothes, you eliminate the visual noise. You are left with the pure, unadulterated sensation of muscle meeting air. This is the first step in the 'Deep Insight' mode of transformation: recognizing that your body is not a project to be dressed, but a living system to be experienced. When you engage in a nude pilates workout, you are essentially telling your nervous system that it is safe to be seen, even if the only witness is your own reflection in the window glass. This psychological permission is the foundation of radical authenticity.
As you move through your first set of hundreds, the heat of your own breath becomes a tangible guide. You can feel the rise and fall of your chest and the specific engagement of your intercostal muscles in a way that is usually muffled by layers of synthetic fiber. This isn't just a workout; it's a sensory homecoming. You are building a sanctuary where movement is purely for self-sensation, free from the performative weight of modern fitness culture. This practice allows you to bridge the gap between the 'Ego'—which craves the status of the elite, uninhibited individual—and the 'Self,' which simply wants to breathe and move without restriction. By the time you reach your first set of leg circles, the initial chill of the room has been replaced by an internal glow that has nothing to do with calories burned and everything to do with the freedom of being unencumbered.
The Architecture of Authenticity: Beyond the Performative Gym
We have been conditioned to believe that 'fitness' is synonymous with 'gear.' We are told that we need the right shoes, the right moisture-wicking fabric, and the right logo to be taken seriously as athletes. However, this uniformity often acts as a sophisticated barrier to true body awareness. When you decide to perform a nude pilates workout, you are intentionally deconstructing the performative nature of the gym. Historically, movement was a natural, unadorned state, but we have commodified it to the point of suffocation. For many urbanites seeking 'radical authenticity,' the gym has become a stage where we perform health rather than practicing it. Choosing to exercise in the nude is an act of defiance against this commercialization. It shifts the focus from 'how do I look in these leggings?' to 'how does my psoas feel as it lengthens?' This shift is essential for breaking the cycle of body dysmorphia that plagues so many in their late twenties and early thirties.
In this naturist approach to fitness, the absence of clothing reveals the technical truths of your movement. Consider the pelvic floor and the deep stabilizers of the core. In a standard pilates class, these are hidden behind layers of compression. During a nude pilates workout, you can actually observe the subtle hollow of the lower abdomen and the engagement of the pelvic bowl. You see the skin wrinkle and stretch as you twist, providing visual feedback that is far more accurate than any bio-wearable device. This transparency creates a 'Judgment-Free Sanctuary' where you can no longer lie to yourself about your form. If your alignment is off, you will see it in the way your hips tilt or your shoulders hunch. This isn't a reason for shame; it is an opportunity for precise, clinical correction. You are becoming your own most informed instructor, guided by the raw data of your own anatomy.
Psychologically, this practice dismantles the 'Internalized Gaze.' We spend so much time worrying about how others perceive our bodies that we lose the ability to perceive them ourselves. By regularly engaging in a nude pilates workout, you are retraining your brain to view your body as a functional instrument rather than a decorative object. You begin to appreciate the strength of your thighs during a side-leg series or the resilience of your back during a swan dive. This is the 'Ego Pleasure' of sensory mastery—the feeling of being an elite individual who has achieved a level of body confidence that doesn't require an external uniform. You are not just 'working out'; you are practicing the art of being yourself, completely and without apology. This is where the true glow-up happens: in the quiet, unadorned moments of physical effort.
Tactile Feedback: The Science of Skin-to-Mat Connection
From a neurological perspective, the benefits of a nude pilates workout are rooted in the concept of proprioception. Proprioception is your body’s ability to sense its position in space, and it relies heavily on sensory input from the skin, muscles, and joints. When you wear tight athletic clothing, the constant pressure of the fabric can actually 'dull' these signals, as the brain begins to filter out the persistent tactile input from the leggings or top. In contrast, moving without clothes provides high-fidelity, varied feedback. When your skin makes direct contact with the mat during a bridge or a teaser, the mechanoreceptors in your skin send immediate, sharp signals to your brain about your weight distribution and spinal articulation. This 'Tactile Feedback Movement' allows for a level of precision that is nearly impossible to achieve when there is a layer of polyester between you and your mat.
Think about the complexity of a 'Spine Stretch Forward.' When you perform this as part of a nude pilates workout, you can feel the air cooling the skin of your back as you round your spine, and you can feel the subtle shift of your sit-bones on the floor. This sensory detail anchors you in the present moment, acting as a natural form of mindfulness. It prevents the mind from wandering to the stressors of the 'busy life' framing—the emails, the family load, or the social obligations. You are forced into the 'here and now' because the physical sensations are too vivid to ignore. This is how we achieve 'Sensory Mastery.' By increasing the resolution of our physical experience, we increase our ability to regulate our emotions and our stress levels. The body and the mind are not separate entities; they are a feedback loop, and the clearer the signal from the body, the calmer the mind becomes.
Furthermore, the absence of clothing allows for a more natural range of motion. Even the most flexible 'four-way stretch' fabric has a limit, and that limit can subtly alter your mechanics. During a nude pilates workout, there is zero resistance from external materials. Your limbs can move through their full, natural arcs, and your skin is free to slide and stretch over the muscles. This lack of restriction encourages a more 'organic' movement pattern, which is one of the core principles of mat pilates. As your Digital Big Sister, I want you to notice how much lighter you feel when you aren't fighting your clothes. You are not just moving your body; you are allowing your body to move as it was designed to, with nothing but the rhythm of your breath and the strength of your core to guide you. This is the clinical secret to perfecting form: removing the interference.
Dismantling the Gaze: A Journey Through Internalized Shame
One of the most profound psychological hurdles in starting a nude pilates workout is the 'Internalized Gaze.' This is the voice in our heads that critiques our reflection based on societal beauty standards we’ve absorbed since childhood. You might find yourself in the middle of a 'Saw' exercise, catching a glimpse of your midsection in the mirror, and suddenly feeling a wave of judgment. This is the 'Shadow Pain' of being trapped by societal expectations. The beauty of this practice, however, is that it forces you to sit with that discomfort until it dissolves. In a clinical sense, this is a form of exposure therapy. By looking at your body while it is performing something strong and capable, you begin to rewrite the narrative that your skin must be perfect to be worthy. You are shifting from 'Object' to 'Subject.'
In 'Mode E' (Deep Insight), we analyze the mechanism of this shame. Shame thrives in secrecy and 'covering up.' When we hide our bodies behind heavy compression gear, we are often reinforcing the subconscious belief that our natural state is something to be ashamed of. A nude pilates workout breaks this cycle. As you sweat, move, and breathe in the nude, you are witnessing your body’s functional brilliance. You see the muscles working, the lungs expanding, and the sweat cooling your skin. These are signs of life, not flaws. Over time, the 'internal surveillance' begins to quiet down. You stop looking at the cellulite or the stretch marks and start looking at the way your lats engage to stabilize your torso. You begin to respect the machinery rather than just evaluating the casing. This is the path to true body-positive naturism.
To successfully navigate this pivot, you must insert narrative bridges between your self-critique and your physical sensation. When a negative thought arises, acknowledge it without judgment, and then immediately return your focus to the tactile sensation of the mat. For instance, if you think, 'I don't like how my stomach looks here,' follow it with, 'But I can feel how strong my deep core is as I hold this balance.' This is the work of a 'Psychology-led pattern decoding.' You are dismantling the old, restrictive pathways and building new ones based on self-efficacy and dignity. Your nude pilates workout becomes a laboratory for self-compassion. By the time you finish your session, you aren't just physically stronger; you are psychologically more resilient, having faced your own insecurities and chosen to move through them anyway.
The Nude Theory: Radical Authenticity in the Digital Age
The rise of 'Nude Theory' in the wellness space is not a coincidence; it is a direct response to the hyper-filtered, performative nature of the 21st century. We are living in an era where 'looking the part' has become more important than 'doing the work.' For many 25-34 year olds, the pressure to maintain an aesthetic brand is exhausting. A nude pilates workout is the ultimate antidote to this exhaustion. It is a 'reset' for your identity. When you strip down, you are stripping away the labels, the brands, and the expectations. You are left with the raw essence of your being. This is what we call 'Radical Authenticity.' It’s the realization that you don't need the validation of a high-end activewear brand to be 'enough.' You are the athlete, the instrument, and the observer all at once, creating a sanctuary of movement within your own home.
This movement toward naturist fitness is also about reclaiming the 'Sensory Mastery' that we lose when we spend all day behind screens and in synthetic fabrics. We are sensory creatures, yet we live in a world that is increasingly 'de-sensitized.' By choosing to exercise without clothes, you are engaging in a form of 'Sensory Re-wilding.' You are allowing your skin to feel the air, the floor, and the sweat in a way that is profoundly grounding. This is particularly important for those in the 25-34 age bracket who are often juggling high-stress careers and complex social lives. The simplicity of a nude pilates workout provides a much-needed 'System-thinking' approach to wellness, where the goal is not just a flatter stomach, but a more integrated and regulated nervous system. You are training your body to be comfortable in its most vulnerable state, which translates to greater confidence in all areas of life.
As your Digital Big Sister, I want you to think of this practice as a way to build 'Ego Pleasure' through self-reliance. You aren't doing this for an audience; you are doing it for the sheer pleasure of feeling your own strength. There is an elite satisfaction in knowing that you can achieve a state of flow and focus without any external props. When you master a difficult pilates sequence while nude, you are proving to yourself that your power comes from within, not from what you are wearing. This realization is incredibly liberating. It changes how you walk through the world. You carry yourself with a different kind of dignity because you know, on a cellular level, that you are beautiful and capable in your most natural form. The nude pilates workout is not just a fitness trend; it’s a lifestyle choice that prioritizes the internal reality over the external image.
The Sanctuary Protocol: Setting Up for Success and Privacy
Practically speaking, transitioning to a naturist movement style requires more than just removing your clothes; it requires the creation of a 'Safe Container.' You cannot achieve true mind-body connection if you are constantly worried about the delivery person at the door or a roommate walking in. Setting up your nude pilates workout involves a ritual of privacy. Start by ensuring your space is physically secure—draw the blinds, lock the door, and put your phone on 'Do Not Disturb.' This preparation is a signal to your nervous system that it is safe to down-regulate. You are creating a 'Judgment-Free Sanctuary' where you can be completely yourself. This ritual is part of the 'Backchaining' process: by securing your environment, you are making it possible to achieve the 'Future-self' outcome of total body confidence.
Consider the environmental factors that will enhance your experience. Since you won't have the warmth of clothing, you may want to increase the temperature in your room by a few degrees or use a space heater to keep your muscles supple. Soft, warm lighting is also beneficial; it reduces the 'harshness' of the visual experience and helps shift your focus from the external to the internal. Use a high-quality, non-toxic mat that feels good against your skin. The tactile experience of the mat is a crucial part of the nude pilates workout. Some practitioners even find that using a natural fiber mat, like cork or jute, adds an extra layer of grounding. These 'micro-details' matter because they contribute to the overall sensory experience, making the workout feel more like a luxury spa treatment and less like a chore.
Finally, have a 'transition' plan for after your session. Don't rush to put on tight clothes immediately. Wrap yourself in a soft, oversized robe or a natural linen sheet. Allow your body to slowly cool down and absorb the benefits of the movement. This 'after-glow' period is where much of the psychological integration happens. As your Digital Big Sister, I recommend using this time to journal or simply sit in silence, noticing how your relationship with your body has shifted over the last hour. You’ve just completed a nude pilates workout—an act of radical self-care that few people ever have the courage to try. Acknowledge that strength. You are building a new foundation of self-esteem, one breath and one movement at a time. This is the ultimate 'Glow-Up'—the kind that starts from the inside and radiates outward.
The Clinical Perspective: Why Naked Movement Heals the Mind
From the perspective of a clinical psychologist, the nude pilates workout is a powerful tool for 'Somatization'—the process of expressing psychological distress through physical symptoms. Many of us carry our stress in our shoulders, our hips, or our jaws. By moving in the nude, we are forced to confront these physical manifestations of our emotional state. We can't hide the tension behind a stylish jacket or a pair of high-rise leggings. We see the way we hold ourselves, and we can use the pilates principles of breath and alignment to release that tension. This is 'Mode A' (Relief/Healing) in action. It’s about using movement as a form of somatic experiencing to regulate the nervous system and release stored trauma.
There is also a significant 'Confidence & Self-Esteem' boost that comes from this practice. When you regularly engage in a nude pilates workout, you are practicing 'unconditional positive regard' for your physical self. You are seeing yourself in a state of effort, vulnerability, and strength. This helps to break the 'all-or-nothing' thinking often associated with body image—the idea that you are only 'fit' if you look a certain way in gym clothes. Instead, you develop a more nuanced and compassionate view of your body. You see it as a resilient, adaptable system. This psychological reframing is essential for long-term wellness. It moves you away from 'shame-based' motivation toward 'value-based' movement. You move because it feels good and because you respect your body, not because you are trying to punish it into a certain shape.
Lastly, let's discuss the 'Digital Big Sister' insight on the long-term impact. This isn't just about the hour you spend on the mat. The confidence you build during a nude pilates workout ripples out into every other area of your life. When you are comfortable in your own skin, literally, you become more comfortable in your own skin, metaphorically. You speak up more in meetings, you set better boundaries in your relationships, and you stop apologizing for taking up space. You’ve already done the hard work of being vulnerable with yourself; everything else feels a little bit easier. You are no longer 'suffocated' by societal standards because you’ve discovered a source of validation that is entirely internal. You are the architect of your own confidence, and your body is the foundation.
The Future Self: Backchaining from Radical Confidence
The ultimate goal of incorporating a nude pilates workout into your routine is the creation of a 'Future Self' who is unshakeable in her self-worth. This person doesn't need to check the mirror five times before leaving the house. She doesn't feel the need to apologize for her physical existence. She is grounded, authentic, and present. To get there, we use 'Backchaining.' We start with that vision of confidence and work backward to the steps we need to take today. Today's step is simply to unroll the mat and be willing to be seen by yourself. It’s about the small, consistent acts of 'Radical Authenticity' that eventually add up to a transformed identity. Every time you choose to move without the filter of clothing, you are casting a vote for that future version of yourself.
This 'Aspirational Identity Upgrade' is what sets BestieAI apart. We aren't just giving you a workout plan; we are giving you a psychological roadmap to liberation. A nude pilates workout is a core component of this roadmap because it addresses the physical and the psychological simultaneously. You are strengthening your core while also strengthening your self-concept. You are improving your posture while also improving your mental health. This 'System-thinking' approach ensures that your progress is sustainable. You aren't just 'chasing a look'; you are 'building a life.' And that life is one where you are the protagonist, the hero, and the most important witness to your own growth.
As you conclude your session, take a moment to feel the ground beneath you. Notice the strength in your limbs and the clarity in your mind. You have just engaged in a practice that is thousands of years old, yet feels revolutionary in our modern world. You have chosen 'Sensory Mastery' over 'Aesthetic Perfection.' You have chosen yourself. As your Digital Big Sister, I am so proud of the work you are doing. Remember, the goal isn't to be 'perfect'; the goal is to be 'present.' And there is no better way to be present than to move, breathe, and exist in your most natural, unadorned state. Your nude pilates workout is a testament to your courage and your commitment to your own well-being. Carry this feeling with you as you move through the rest of your day. You are powerful, you are beautiful, and you are enough, exactly as you are.
FAQ
1. What are the benefits of nude pilates for body awareness?
Nude pilates for body awareness provides direct tactile feedback that is often lost when wearing restrictive athletic clothing. By removing the fabric layers, the brain receives more accurate signals from the skin's mechanoreceptors, allowing for precise adjustments in alignment and muscle engagement during a nude pilates workout. This increased sensory input helps to develop a deeper mind-body connection and a more accurate internal map of how the body moves in space.
Furthermore, the visual feedback provided by exercising without clothes allows you to observe muscle contractions and spinal articulation in real-time. This helps in identifying compensations or poor form that might be hidden by high-compression leggings. Over time, this practice cultivates a 'Sensory Mastery' that improves overall coordination and functional movement, leading to a more effective and safe workout experience.
2. How to start a nude pilates workout routine safely at home?
To start a nude pilates workout safely at home, the first priority is establishing absolute privacy and a 'Safe Container' for your practice. Ensure that all doors are locked, curtains or blinds are closed, and that you have communicated your need for uninterrupted time to any housemates or family members to avoid unexpected intrusions. Creating a 'Judgment-Free Sanctuary' is essential for the psychological safety required to move vulnerably and focus entirely on the physical sensations of the workout.
In addition to privacy, you should prepare your environment to compensate for the lack of clothing. This includes raising the room temperature to keep your muscles warm and using a high-quality, non-toxic mat that feels comfortable against bare skin. Begin with basic mat pilates principles, such as lateral breathing and pelvic stability, to build a foundation of confidence. By starting with simple movements, you can focus on the unique tactile feedback of the nude pilates workout without feeling overwhelmed, gradually progressing to more complex sequences as your comfort and body awareness grow.
3. Why is body-positive naturist fitness trending?
Body-positive naturist fitness is trending because it offers a radical alternative to the hyper-performative and filtered nature of modern gym culture. For many, especially those in the 25-34 age group, the constant pressure to look 'perfect' in expensive activewear has led to burnout and body dysmorphia. A nude pilates workout provides a space where the focus shifts from external appearance to internal experience, allowing individuals to reclaim their bodies as functional instruments rather than decorative objects.
This trend is also driven by a collective desire for 'Radical Authenticity' and a return to natural states of being. As our lives become increasingly digital and synthetic, the tactile and sensory-rich experience of moving without clothes feels grounding and 'real.' This movement toward naturism in fitness emphasizes that every body is worthy of movement and respect, regardless of societal beauty standards, fostering a sense of dignity and self-acceptance that traditional fitness environments often lack.
4. Can exercising nude improve my pilates form?
Exercising nude can significantly improve your pilates form by eliminating the 'artificial stability' provided by compression clothing. Many people unknowingly rely on the tight fit of their leggings to help 'hold' their core in place; however, during a nude pilates workout, you must rely entirely on your internal muscular engagement. This forces the deep stabilizers, like the transverse abdominis and pelvic floor, to work harder, leading to a stronger and more authentic core connection.
Additionally, being nude allows you to see the exact alignment of your joints and the curvature of your spine without any visual interference. You can observe the 'hollowing' of the abdominals and the 'scoping' of the belly, which are key components of the pilates method. This immediate visual and tactile feedback loop enables you to make micro-adjustments to your form that would be impossible to detect through clothing, resulting in a more precise and effective practice over time.
5. Will I feel cold during a nude pilates workout?
It is common to feel a bit of a chill at the start of a nude pilates workout, but the body quickly generates internal heat as the muscles begin to work. To mitigate initial discomfort, it is recommended to warm up the room beforehand or use a space heater to create a comfortable ambient temperature. You might also start your session with a more vigorous warm-up, such as standing footwork or larger arm movements, to stimulate circulation and raise your core temperature more quickly.
Once you begin the core-centric exercises typical of pilates, such as the hundred or series of five, the metabolic heat generated by the muscles usually provides sufficient warmth. Many practitioners find that the sensation of cool air against warm, working skin is actually quite invigorating and helps them stay focused on their breath. As your Digital Big Sister, I suggest keeping a soft robe or blanket nearby so you can wrap yourself up immediately after the session to retain that 'after-glow' warmth during your cool-down.
6. Is nude pilates considered 'naturist' or 'erotic'?
Nude pilates is fundamentally a 'naturist' and body-positive practice, not an erotic one. The focus of a nude pilates workout is on the functional, sensory, and psychological benefits of moving without the restriction of clothing. It is an exercise in 'Radical Authenticity' and self-acceptance, aimed at dismantling the 'Internalized Gaze' and fostering a deeper mind-body connection. While the act of being nude is inherently vulnerable, the intent is clinical and developmental, focusing on the body's strength and resilience.
In the context of wellness and personal growth, naturism is about returning to a natural state to achieve psychological liberation. It is a way to de-commodify the body and view it as a living system rather than an object of desire. For the 25-34 age demographic, this distinction is crucial, as it allows for a 'Judgment-Free Sanctuary' where physical movement is celebrated for its own sake. By treating the nude pilates workout as a tool for self-discovery and health, practitioners can transcend societal taboos and tap into a profound sense of physical and mental freedom.
7. How does nude pilates help with body dysmorphia?
Nude pilates helps with body dysmorphia by serving as a form of somatic exposure therapy, where you learn to observe and move your body without judgment. During a nude pilates workout, you are forced to confront your physical self in its most honest state, which can initially be challenging but eventually leads to 'Psychology-led pattern decoding.' By witnessing your body perform strong, capable movements, you begin to replace negative, distorted thoughts with evidence of your body's functional brilliance.
This practice shifts the focus from 'Aesthetic Perfection' to 'Sensory Mastery.' You start to appreciate the way your muscles ripple, the way your lungs expand, and the way your skin protects you. Over time, the 'Shadow Pain' of body dysmorphia—the feeling of being 'trapped' or 'suffocated' by unrealistic standards—is replaced by a sense of dignity and self-governance. As you become more attuned to the internal sensations of your movement, the external appearance becomes less significant, allowing for a more integrated and healthy self-image.
8. What kind of mat is best for a nude pilates workout?
The best mat for a nude pilates workout is one that provides both excellent cushioning for the spine and a pleasant tactile sensation for the skin. Since your entire body will be in direct contact with the mat, look for materials that are non-toxic, hypoallergenic, and 'grippy' even when you sweat. Natural rubber, cork, or TPE (Thermoplastic Elastomer) are often preferred over traditional PVC mats because they are more skin-friendly and eco-conscious, aligning with the 'Radical Authenticity' of the practice.
Cork mats are particularly popular for naturist fitness because they are naturally antimicrobial and have a warm, organic feel. Some practitioners also enjoy using a specialized 'pilates towel' or a natural linen cover over a thicker mat to provide a softer texture and absorb moisture. Whatever you choose, ensure the mat is thick enough (at least 6mm) to protect your vertebrae during rolling exercises. The goal is to create a 'Sensory Mastery' environment where every physical contact point reinforces the feeling of self-care and comfort within your nude pilates workout.
9. Can I do nude pilates if I have roommates?
You can certainly do a nude pilates workout if you have roommates, provided you establish clear boundaries and a 'Safe Container' for your practice. Communication is key; you might let your roommates know that you need the living room or your bedroom for an hour of 'uninterrupted meditation' or 'private yoga.' You don't necessarily have to disclose the 'nude' aspect if you aren't comfortable, but you should ensure that they respect your privacy and will not enter your space during that time.
If sharing common areas is too risky, the best approach is to dedicate a corner of your own bedroom to your practice. Investing in a privacy screen or a solid door lock can provide the extra layer of security needed to fully relax. Remember, the 'Ego Pleasure' of this practice comes from the feeling of absolute freedom and lack of inhibition. If you are constantly listening for footsteps, you won't be able to achieve the 'Deep Insight' required for the full psychological benefits. Prioritize finding a time and place where your nude pilates workout can remain your own private sanctuary.
10. How often should I practice nude pilates to see results?
To see significant results in both your physical form and your psychological self-esteem, practicing a nude pilates workout 2 to 3 times per week is a great starting point. Consistency is more important than duration; even a 20-minute session can provide the 'Tactile Feedback Movement' and mental reset needed to maintain your mind-body connection. Like any skill, 'Sensory Mastery' and body confidence are built through repetition and the gradual dismantling of old habits and insecurities.
Over time, you may find that you want to incorporate elements of naturist movement into your daily routine, perhaps starting each morning with five minutes of 'naked stretching' to ground yourself before the day begins. As your 'Future-self' identity becomes more established, the nude pilates workout will feel less like a 'special session' and more like a natural part of your self-care ritual. Listen to your body and adjust the frequency based on your 'Busy life' framing—some weeks you may need more 'Relief/Healing' (Mode A), while other weeks you may want to focus on 'Confidence & Glow-Up' (Mode D).
References
truenakedyoga.com — Beginner Mat Pilates with Jade
instagram.com — Nude Theory Pilates
truenakedyoga.com — Express Pilates Flow