Learn practical and effective techniques based on Pilates and Yoga therapy to support your back, improve posture, and move with greater ease.
This is not your usual class, it is a 6 weeks course. You can attend in person (max 5) or online (recordings if you cannot attend). Supportice online course material, for home practice with break down of poses, information on back health, Ayurvedic herbs that might help and natural remedies for pain relief. It also includes alignment and breathing excercise and strategies for your everyday life.
Open to maximum 5 people in person, we can offer personalised attention to correct misalignment, identify weakness and enhance overall well-being. If you attend online, we cannot offer this type of personalisation and interaction.
Our Yo-Pilates for Healthy Backs is a carefully designed program led by experienced practitioner Raffaella, combining her expertise in Pilates, Yoga therapy for chronic back pain and scoliosis,and Ayurvedic principles. You'll gain a deeper understanding of your body, learn safe and effective movements, and develop a sustainable practice to maintain a healthy back and strong body for years to come.
Open to only 5 people in person in Guildford.
A total of 6 Weekly classes Wednesday at 9:30 UK time. Streamed online if you prefer to join from the comfort of your home. Recorded ifyou cannot attend.
Overall Course Goal: To empower you with the knowledge and practical skills to relieve back pain, restore movement, build a strong and flexible spine, and integrate healthy back habits into your daily lives.
progressive 6-week journey using the combined power of Yoga therapy for healthy backs and Pilates to understand, improve, and maintain optimal body alignment and posture, leading to greater comfort, strength, and well-being.
Course content:
Foundations of Alignment & Posture in Yo-Pilates
- Theme: Understanding the Core Principles of Healthy Alignment.
- Introduction to Yo-Pilates and its benefits for posture.
- Key alignment principles in Yoga (e.g., grounding, spinal elongation, neutral pelvis).
- Key alignment principles in Pilates (e.g., neutral spine, rib cage placement, scapular stabilization).
- Identifying common postural imbalances (e.g., forward head, rounded shoulders, anterior pelvic tilt).
- Body awareness exercises to sense your current posture in sitting, standing, and movement.
Mobilizing the Spine for Enhanced Posture
- Theme: Increasing Spinal Flexibility and Range of Motion for Better Alignment.
- Importance of spinal mobility for good posture and pain prevention.
- Yo-Pilates exercises to gently mobilize the spine in all directions (flexion, extension, lateral flexion, rotation).
- Focus on segmental movement of the spine.
Building a Strong Core: The Pillar of Good Posture
- Theme: Engaging Deep Core Muscles for Optimal Spinal Support and Posture.
- The crucial role of the core in maintaining upright posture.
- In-depth exploration of Pilates core engagement techniques
- Yoga poses that strengthen the core and support the spine.
Opening the Shoulders and Chest for Upright Posture
- Theme: Releasing Tension and Improving Alignment in the Upper Body.
- Addressing rounded shoulders and a collapsed chest – common postural issues.
- Yo-Pilates exercises to open the chest, strengthen the upper back, and improve shoulder mobility.
- Importance of scapular stabilization for shoulder and neck health.
Strengthening the Lower Body for Grounded Alignment
- Theme: Engaging Leg and Hip Muscles for Stability and Postural Support.
- How strong legs and hips contribute to overall alignment and balance.
- Yo-Pilates exercises to strengthen the glutes, hamstrings, and quadriceps.
- Focus on proper alignment in standing poses.
Balance for Improved Posture and Proprioception
- Theme: Cultivating Stability and Body Awareness for Better Alignment.
- The link between balance, proprioception (body awareness in space), and posture.
- Yo-Pilates exercises that challenge balance and improve stability.
- Engaging core muscles to support balance.
Integrating Movement: Flow and Functional Posture
- Theme: Connecting Poses and Applying Alignment Principles to Everyday Activities.
- Mindful movement practices to enhance body awareness in daily life.
Refining Your Alignment and Building a Sustainable Practice
- Theme: Consolidating Knowledge, Addressing Individual Needs, and Creating a Plan for Continued Improvement. Online content.
- Review of key alignment principles and postural cues.
- Opportunity for individual feedback and adjustments.
- Discussion on how to adapt the practice to maintain good posture long-term.
- Simple self-assessment techniques to monitor your alignment.
- Resources for continuing your Yo-Pilates journey.
- Q&A
What you need:
Comfortable workout clothes.A yoga or Pilates mat. A water bottle.
Who is this course for?
Suitable to cmplete beginners.
Individuals seeking to improve core strength and posture.
Anyone looking for a gentle yet effective form of exercise is welcome.
Those recovering from injuries (with doctor's clearance).
You must be able to move from standing to lowering yoursef to the mat. If you have difficulties, you can contact us for one to one assesment and personalised plan.
By the end of this course, you will:
Understand how to mantain and improve your back health.
Develop a stronger core, stability, mobility and improved posture.
Learn modifications to suit your individual needs.
Feel more connected to your body and movement.
Improved posture and alignment in your everyday life.