Pilates Studio

Your first session is mostly breathing. We find neutral spine, learn the imprint, and connect breath to the deep core. Nothing else matters until this is honest. End with a minute of stillness.

• Inhale wide, exhale deep.
• Let the ribs close, not the throat.

We build toward the Hundred without rushing it. Shoulder bridge, head lifts, and the first beats of arm pulsing. The neck stays long. If you feel strain, lower the head.

• Chin to chest, not throat.
• Heels press down.

A playful introduction to spinal articulation. We rock, we balance, we laugh a little. The point is the roll, not the height. Keep it small and controlled.

• Round the spine like a question mark.
• Eyes to the navel.

Stability through the hip, mobility through the leg. We circle small and slow, reversing direction with control. The pelvis does not move. If it does, make the circle smaller.

• Navel to spine.
• Press the opposite heel down.

The full Hundred. We hold, we pulse, we breathe. One hundred beats, one continuous exhale rhythm. This is where control becomes endurance.

• Arms long, palms down.
• Lower the legs only as far as the back stays flat.

Single leg stretch, double leg stretch, scissors, lower lift, crisscross. The classical abdominal series, done with flow. Each rep is a full breath. No rushing the transitions.

• Eyes to the navel.
• Reach, don't crunch.

Forward articulation, vertebra by vertebra. We reach over an imaginary fence, not a wall. The sitting bones stay anchored. Length is the goal, not depth.

• Scoop forward, don't fold.
• Arms reach long beside the ears.

Balance, control, and a test of your hollowed center. We roll, we return, we hold at the top. If you wobble, narrow the legs. The wobble is information.

• Hold the ankles, not the shins.
• Stop the roll with the core, not the hands.

The Teaser and its progressions. We build the V-shape with patience, honoring the journey from flat to balanced. This is the posture that asks everything of your center.

• Reach the spine long first.
• Gaze forward, not up.

Advanced spinal work. We circle the legs overhead, articulating through the upper back. The neck is free. Every movement originates from the powerhouse.

• Lower with control, never drop.
• The slower, the harder.

A complex classical sequence combining rolling, inversion, and balance. We move as one continuous phrase. The transitions are the exercise. Breathe through them.

• Point and flex with intention.
• Land the roll with stillness.

A full advanced mat, performed as one uninterrupted flow. No pauses, no resets. You have learned the language; now you speak it. End with the perfect coffee.

• Breath drives the rhythm.
• Finish each shape before you leave it.