Your 1-2-1 Pilates Hour

Take time to focus on your goals as you unravel your body and focus your mind.

All levels for first time to advanced practitioner are welcome to experience the movement that brings more joy and ease to life.

As a Merrithew qualified STOTT instructor, I will help you build postural awareness of the strengths and weakness in your alignment. Whatever your objects, you will grow taller and feel stronger.

Your 1-2-1 time can be on-line or face to face in the studio. In the studio you have the choice mat work, reformer or a combination of the two. Either way you will get clear guidance and advice in a subtle but powerful work. You will feel calmer after a complete body work out.

Cost per session: £50

Click here to book and I will liaise direct with you via email to confirm the best day and time for you. I will then confirm all payment details and on receipt of payment, you will receive an email confirmation for your 1-2-1 class.

Please complete the first appointment questionnaire to support your class prior to arrival at your first session.

Postural Assesment

“A person is as young as their spinal column.” Joseph Pilates

The purpose of your postural assessment is to open a discussion about what is going on with your body and where you may be out of alignment.

There may be postural alterations that you’re well aware such the common ‘tech-neck’ from excessive use of technology or ‘lock-down lumbar’ where pain in the lower back is caused from the static nature of stating home.

Also, sports such as cycling and running or activities like gardening can cause repetitive loading of isolated muscles which will show up in posture misalignment.

It may just be a ‘tummy tilt’ from lazy glutes and ads as show below.

Postural Assessment Woman
Unclip Your Wings
Unclip Your Wings
Pelvic Tilt
Pelvic Tilt
Unknock Your Knees
Unknock Your Knees

The assessment is of both your static and dynamic posture which takes approximately 15 minutes. In the static posture we’ll see if there are imbalances that may cause pain and discomfort or simply affect the way you look. The dynamic assessments check how your muscles and joints work together.

The static assessment takes four profile views, front, back and from each side.  In the ideal posture there is a line of gravity from the head to your feet that passes through specific joints.  you head is the heaviest load you carry; it should be above your shoulders, your shoulders should in turn be above your hips which should be in line with the knee and ankle.

The dynamic assessment will involve two simple exercises.  First a forward flex of the spine and then a simple squat.  With the spine flexion it is possible to see if there are any points of flatness where vertebra do not flex and if there are any points of strain caused by too much flexion in one place. The squat can show miss alignment in the knee, hip and ankle joints.

Reformer and Mat Work

Pilates exercises performed on reformer apparatus and Pilates mat work exercises on a yoga mat are both phenomenal workouts for the powerhouse of ab’s, lower back, hips and glutes.

In just a few sessions you will see an improvement yo your posture and muscle tone with the feeling of increased agility and strength improved strength.

Both the reformer and mat work will tone down your belly as they work the deep abdominal muscles, often overlooked in other gym work.

The difference between reformer and mat work is how resistance is generated.

The reformer apparatus automatically gives resistance against the tension of springs. Your hands or feet are placed in straps which are connected to pulleys that work against the springs.

In mat work your body weight prides the resistance against gravity, and this resistance can be enhanced with the use of can be found with the use of a flex-band.


Cotswold Garden Pilates Reformer

Regular use of the reformer will give you a lean look as you gain long, strong muscles.

Reformer and mat-work are both great core workouts, however, the reformer creates internal pressure to lengthen the spine, joints and muscles.  The intense focus on specific muscles in sports such as running and cycling or evening activities like gardening can tighten muscles which that reduces flexibility and results pain from an imbalanced posture.  The reformer gives a balance of strength and stamina that improves performance and reduces pain.

The reformer is a total-body exercise which builds on a stronger core to improves joint stability and balance. The focus is on muscles that support the spine; glutes, abdominals and hamstrings. Your spine will feel more flexible and you’ll see a much better posture in the mirror.  

The reformers horizontal plane of movement makes it ideal for rehabilitation  as its not weight bearing through the legs. This mean muscles can be strengthened in the legs with a wide range of motion on the knee and ankle joints without the pressure of body weight.

Mat Work

Cotswold Garden Pilates Mat Work

Like the reformer, regular mat work will give you a lean look as you gain long strong muscles.

Mat work focuses on working your leg, stomach, lower and upper back muscles.  Without the support of reformer for alignment and balance your body will have to be ion full control. Mat work can often feel harder than the reformer because you are using your body all the time without assistance.