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Pilates Foundations
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30:36
30 min. Spine Care Class
This Class is for anyone feeling bit tight you your shoulders, back and hips. We will use a roller wedge, however you can use full length roller or rolled up bath towel or a blanket. Also, we will use 1kg weights, however if you don't have weights you can use cans of beans or two small water bottle or nothing at all. Below are the links for the rollers if you would like to purchase one. *90cm full length roller: https://www.decathlon.ie/p/358134-340165-pilates-foam-roller-length-90-cm-diameter-15-cm-black.html *90cm half roller: https://physiosupplies.ie/collections/foam-rollers/products/foam-roller-half-round-90cm-single *Balance Wedge: https://www.optineck.com/shop
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36:00
Class 1. 36 min Pilates Fundamentals. BASI Pilates Style.
This is a quick series where we are going to review exercises in order by level of difficulty and by muscle focus. In this class we have reviewed, Foundational Warm Up Exercises: 1. Roll Down 2. Pelvic Curl 3. Spine Twist Supine 4. Chest Lift 5. Chest Lift w/ Rotation 6. Single Leg Lift 7. Leg Changes 8. Straight Leg Lift 9. Rest Position Do this class as often as you can. Make sure you master understanding them first before you progress into next level. Remember movement follows the breath, start your exhale 2 seconds before movement.
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35:54
Class 2. 36 min Pilates Fundamentals. BASI Pilates Style.
This is a quick series where we are going to review exercises in order by level of difficulty and by muscle focus. In this class we have reviewed, Foundational Warm Up Exercises adding fundamental abdominal work: 1. Roll Down 2. Pelvic Curl 3. Spine Twist Supine 4. Chest Lift 5. Chest Lift w/ Rotation 6. Single Leg Lift 7. Leg Changes 8. Roll-Up 9. Leg Circles 10. Hundred Prep 11. Rest Position Do this class as often as you can. Make sure you master understanding them first before you progress into next level. Remember movement follows the breath, start your exhale 2 seconds before movement.
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35:02
Class 3. 35 min Pilates Fundamentals. BASI Pilates Style.
This is a quick series where we are going to review exercises in order by level of difficulty and by muscle focus. In this class we have reviewed, Foundational Warm Up Exercises adding fundamental Spinal Articulation: 1. Pelvic Curl 2. Spine Twist Supine 3. Chest Lift 4. Chest Lift w/ Rotation 5. Single Leg Lift 6. Leg Changes 7. Rolling Like a Ball 8. Spine Stretch Forward Do this class as often as you can. Make sure you master understanding them first before you progress into next level. Remember movement follows the breath, start your exhale 2 seconds before movement happens.
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30:41
Class 4. 35 min Pilates Fundamentals. BASI Pilates Style.
This is a quick series where we are going to review exercises in order by level of difficulty and by muscle focus. In this class we have reviewed, Foundational Warm Up Exercises adding fundamental Lateral Flexion and Back Extension: 1. Roll Down 2. Pelvic Curl 3. Spine Twist Supine 4. Chest Lift 5. Chest Lift w/ Rotation 6. Single Leg Lift 7. Leg Changes 8. Side Lifts 9. Mermaid 10. Basic Back Extension Do this class as often as you can. Make sure you master understanding them first before you progress into next level. Remember movement follows the breath, start your exhale 2 seconds before movement happens.
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35:21
Class 5. 35 min Pilates Fundamentals. BASI Pilates Style.
This is full fundamental series where we are going to review exercises in order by level of difficulty and by muscle focus. We have started with fundamental warm up, followed by abdominal work, followed by spinal articulation, followed by lateral flexion, followed by extension. 1.Pelvic Curl 2. Spine Twist Supine 3. Single Leg Lift 4. Leg Changes 5. Chest Lift 6. Chest Lift w/ Rotation 7. 100 Prep 8. Roll-Up 9. Leg Circles 10. Rolling Like a Ball 11. Spine Stretch Forward 12. Side Lifts 13. Basic Back Extension Do this class as often as you can. Make sure you master understanding them first before you progress into next level. Remember movement follows the breath, start your exhale 2 seconds before movement happens.
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35:20
35 min. Fundamental Pilates Class
Mastering the fundamentals of mat Pilates is crucial because they build a strong foundation for proper form, control, and alignment. These principles—such as breathing, core engagement, and precision—help prevent injury, enhance body awareness, and ensure that movements are effective and safe as you progress to more advanced exercises. Always listen to your body and never, ever push through pain.
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23:49
24 min. Standing Footwork
🦶 Standing Pilates Footwork ✅ Benefits: * Improves Balance & Stability: Challenges proprioception and strengthens stabilizing muscles in the feet, ankles, knees, and hips. * Strengthens Lower Body: Tones quads, hamstrings, calves, and glutes with bodyweight resistance. * Enhances Functional Alignment: Trains the body in weight-bearing, upright posture—ideal for real-life movement. * Encourages Foot Awareness: Activates intrinsic foot muscles and promotes healthy foot mechanics. * Reinforces Core Engagement: Requires deep abdominal activation to maintain control and alignment. * Improves Coordination: Encourages symmetry and mindful movement from the ground up. 🎯 Focus Points: * Weight Distribution: Keep even weight across the tripod of the foot—big toe, little toe, and heel. * Spinal Alignment: Maintain a long, neutral spine with rib-to-pelvis connection. * Knee Tracking: Knees should align with the second and third toes—no collapsing inward or bowing out. *Control Through Range: Focus on smooth, controlled movement—especially on the way up and down. *Breath Connection: Inhale to prepare, exhale to rise or lower, staying connected through the center. 👀 What to Watch For: ❌ Collapsing Arches or Ankles: Keep the feet active and avoid rolling in (pronation). ❌ Locked Knees: Avoid hyperextension—keep a micro-bend at the top. ❌ Butt Tucking or Overarching: Keep pelvis in neutral, not overly tucked or tilted. ❌ Rushed Movement: Emphasize control over speed—slow = strength. ❌ Disconnected Core: Without abdominal engagement, alignment and balance will suffer. 🧘♀️ Pro Tip: Imagine pressing up through the crown of the head while grounding down through the feet—lengthen and lift from the floor up.
Mixed Level Classes
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39:37
37 min. Hip mobility class with Yoga block. Improver Level.
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38:07
38 min. Beginner to Intermediate Level.
This class focuses on opening the chest, shoulder mobility, ribcage pelvis stacking for better breathing and better pelvic floor connection and pelvis mobility. You will need a Yoga block, small Pilates ball and small weights (I'm using 1kg) for this class. If you don't have it you can use cushions, pillows and towel or a blanket, tin of beans or small bottles of water. As always, listen to your body and enjoy the class.
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30:36
30 min. Spine Care Class
This Class is for anyone feeling bit tight you your shoulders, back and hips. We will use a roller wedge, however you can use full length roller or rolled up bath towel or a blanket. Also, we will use 1kg weights, however if you don't have weights you can use cans of beans or two small water bottle or nothing at all. Below are the links for the rollers if you would like to purchase one. *90cm full length roller: https://www.decathlon.ie/p/358134-340165-pilates-foam-roller-length-90-cm-diameter-15-cm-black.html *90cm half roller: https://physiosupplies.ie/collections/foam-rollers/products/foam-roller-half-round-90cm-single *Balance Wedge: https://www.optineck.com/shop
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54:18
Class 5. 55 min. Joints Specific Mobility Training. Shoulders & Hips.
This class is suitable to everyone at any level. We are working on increasing capsular space in the hip joint. You will need a yoga block for this class. Please make sure you are working in a pain free zone. If you feel any pinching or pulling please regress the movement, ease out of the angle to find end range in a pain free zone. Tension is not a pain. Listen to your body and work with it not against it. Make sure you are breathing to downregulate your nervous system.
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39:01
Class 4. 40 min. Joints Specific Mobility Training. Shoulders & Hips.
This class is suitable to everyone at any level. We are working on increasing capsular space in the hip joint. You will need a yoga block for this class. Please make sure you are working in a pain free zone. If you feel any pinching or pulling please regress the movement, ease out of the angle to find end range in a pain free zone. Tension is not a pain. Listen to your body and work with it not against it. Make sure you are breathing to downregulate your nervous system.
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13:38
Class 3. 14 min. Joints Specific Mobility Training. Daily CARs, low intensity.
Controlled Articular Rotations (CARs) are slow, deliberate, and active movements of a joint through its full range of motion, with the goal of maintaining or improving joint health. Developed within the Functional Range Conditioning (FRC) system, CARs help to: Improve joint mobility and control Increase awareness of joint positioning (proprioception) Strengthen muscles around the joint Detect early signs of stiffness or limitations Each CAR isolates a single joint, such as the shoulder or hip, and moves it in a circular pattern under tension and without compensation from other body parts. You will need a chair for this class. Please make sure you are breathing calm relaxing breaths, slow and silent through the nose and long audible through the mouth. You are always working in a pain free zone. Make the angle or the motion smaller if there is any stabbing pain, pinching or pulling. However, do not confuse lines of tension with pain. You want to relax your nervous system in those.
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45:14
Class 2. 45 min Joints Specific Mobility Training. Shoulders & Hips.
This class is suitable to everyone at any level. We are working on increasing capsular space in the hip joint. You will need a yoga block for this class. Please make sure you are working in a pain free zone. If you feel any pinching or pulling please regress the movement, ease out of the angle to find end range in a pain free zone. Tension is not a pain. Listen to your body and work with it not against it. Make sure you are breathing to downregulate your nervous system.
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33:10
Class 1. 30 min. Joints specific Mobility Training. Hips Mobility.
This class is suitable to everyone at any level. We are working on increasing capsular space in the hip joint. You will need a yoga block for this class. Please make sure you are working in a pain free zone. If you feel any pinching or pulling please regress the movement, ease out of the angle to find end range in a pain free zone. Tension is not a pain. Listen to your body and work with it not against it. Make sure you are breathing to downregulate your nervous system. Joint-Specific Mobility Training focuses on improving the health, control, and movement capacity of individual joints, rather than general flexibility or stretching. It aims to maintain and expand the usable range of motion within each joint to support lifelong, pain-free movement. Key Methods: CARS (Controlled Articular Rotations): A foundational practice in joint training developed by Functional Range Systems. CARS are slow, active, circular movements of a joint through its full range to maintain joint health, assess limitations, and stimulate synovial fluid production for lubrication and nourishment. PRI (Postural Restoration Institute): PRI emphasizes the influence of posture and breathing on joint function and alignment. It uses asymmetrical exercises to restore optimal positioning of the pelvis, spine, and ribcage, which improves joint mechanics throughout the body. Kinstretch: A movement system designed to improve joint mobility, strength, and control. Based on Functional Range Conditioning principles, Kinstretch uses active, end-range training to expand usable motion, especially in the joint capsule. Why Joint Health Matters: As we age, we don’t replace joints like we do muscle—they wear down faster and are harder to regenerate. Focusing on joint health means: Maintaining independence and physical freedom. Reducing injury risk and chronic pain. Supporting longevity in all movement practices. Joint-specific mobility targets the capsular space—the deep connective tissue surrounding the joint. Training this area is essential for creating functional mobility, meaning the ability to move freely and strongly in real-life scenarios. Unlike passive stretching, capsular work ensures joints can tolerate load, move fully, and adapt under stress.
BASI Pilates
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36:00
Class 1. 36 min Pilates Fundamentals. BASI Pilates Style.
This is a quick series where we are going to review exercises in order by level of difficulty and by muscle focus. In this class we have reviewed, Foundational Warm Up Exercises: 1. Roll Down 2. Pelvic Curl 3. Spine Twist Supine 4. Chest Lift 5. Chest Lift w/ Rotation 6. Single Leg Lift 7. Leg Changes 8. Straight Leg Lift 9. Rest Position Do this class as often as you can. Make sure you master understanding them first before you progress into next level. Remember movement follows the breath, start your exhale 2 seconds before movement.
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35:54
Class 2. 36 min Pilates Fundamentals. BASI Pilates Style.
This is a quick series where we are going to review exercises in order by level of difficulty and by muscle focus. In this class we have reviewed, Foundational Warm Up Exercises adding fundamental abdominal work: 1. Roll Down 2. Pelvic Curl 3. Spine Twist Supine 4. Chest Lift 5. Chest Lift w/ Rotation 6. Single Leg Lift 7. Leg Changes 8. Roll-Up 9. Leg Circles 10. Hundred Prep 11. Rest Position Do this class as often as you can. Make sure you master understanding them first before you progress into next level. Remember movement follows the breath, start your exhale 2 seconds before movement.
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35:02
Class 3. 35 min Pilates Fundamentals. BASI Pilates Style.
This is a quick series where we are going to review exercises in order by level of difficulty and by muscle focus. In this class we have reviewed, Foundational Warm Up Exercises adding fundamental Spinal Articulation: 1. Pelvic Curl 2. Spine Twist Supine 3. Chest Lift 4. Chest Lift w/ Rotation 5. Single Leg Lift 6. Leg Changes 7. Rolling Like a Ball 8. Spine Stretch Forward Do this class as often as you can. Make sure you master understanding them first before you progress into next level. Remember movement follows the breath, start your exhale 2 seconds before movement happens.
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37:42
Class 1. 37 min, Intermediate level Basi Pilates
Welcome to intermediate level. My understanding is you have done the beginner level over and over again. You now understand the difference between posterior and anterior pelvis tilt. You understand imprint and C - curve. And you are diligently working on your 360 degrees breath for core stability. No belly or chest breathing in Pilates. In Basi Pilates classes we are maintaining the Basi Block order. In this class we have included: 1. Pelvic Curl 2. Spine Twist Supine 3. Chest Lift 4. Chest Lift w/ rotation 5. Hundred legs in table top 6. Double Leg Str 7. Single Leg Str 8. Criss - Cross 9. Roll over 10. Seal Puppy 11. Cat Stretch 12. Front Support 13. Spine Twist 14. Saw 15. Single Leg Kick 16. Double Leg Kick
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30:41
Class 4. 35 min Pilates Fundamentals. BASI Pilates Style.
This is a quick series where we are going to review exercises in order by level of difficulty and by muscle focus. In this class we have reviewed, Foundational Warm Up Exercises adding fundamental Lateral Flexion and Back Extension: 1. Roll Down 2. Pelvic Curl 3. Spine Twist Supine 4. Chest Lift 5. Chest Lift w/ Rotation 6. Single Leg Lift 7. Leg Changes 8. Side Lifts 9. Mermaid 10. Basic Back Extension Do this class as often as you can. Make sure you master understanding them first before you progress into next level. Remember movement follows the breath, start your exhale 2 seconds before movement happens.
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35:21
Class 5. 35 min Pilates Fundamentals. BASI Pilates Style.
This is full fundamental series where we are going to review exercises in order by level of difficulty and by muscle focus. We have started with fundamental warm up, followed by abdominal work, followed by spinal articulation, followed by lateral flexion, followed by extension. 1.Pelvic Curl 2. Spine Twist Supine 3. Single Leg Lift 4. Leg Changes 5. Chest Lift 6. Chest Lift w/ Rotation 7. 100 Prep 8. Roll-Up 9. Leg Circles 10. Rolling Like a Ball 11. Spine Stretch Forward 12. Side Lifts 13. Basic Back Extension Do this class as often as you can. Make sure you master understanding them first before you progress into next level. Remember movement follows the breath, start your exhale 2 seconds before movement happens.
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35:37
Class 2. 35 min, Intermediate Level. Basi Pilates
Welcome to intermediate level. My understanding is you have done the beginner level over and over again. You now understand the difference between posterior and anterior pelvis tilt. You understand imprint and C - curve. And you are diligently working on your 360 degrees breath for core stability. No belly or chest breathing in Pilates. In Basi Pilates classes we are maintaining the Basi Block order. In this class we have included: 1. Pelvic Curl 2. Spine Twist Supine 3. Chest Lift 4. Chest Lift w/ rotation 5. Leg Changes 6. Hundred Straight Legs 7. Double Leg Str 8. Single Leg Str 9. Criss - Cross 10. Roll - Up 11. Roll over 12. Open Leg Rocker 13. Front Support 14. Back Support 15. Side Lifts 16. Side Kick 17. Swan Prep
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37:43
Class 3. 36 min, Intermediate Level. Basi Pilates
Welcome to intermediate level. My understanding is you have done the beginner level over and over again. You now understand the difference between posterior and anterior pelvis tilt. You understand imprint and C - curve. And you are diligently working on your 360 degrees breath for core stability. No belly or chest breathing in Pilates. In Basi Pilates classes we are maintaining the Basi Block order. In this class we have included: 1. Roll UP 2. Spine Twist Supine 3. Double Leg Str 4. Single Leg Str 5. Criss - Cross 6. Hundred Straight Legs 7. Hamstring Pull 1 8. Teaser Prep 9. Roll Over 10. Open Leg Rocker 11. Shoulder Bridge Prep 12. Shoulder Bridge 15. Cork Screw 16. Side Bend Prep (Bend Knees) 17. Rocking Prep
Deep Core Connection & Pelvic Floor Reha...
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31:36
Class 1. 30min. Deep Core & Pelvic Floor Rehab.
This class is brilliant if you are struggling with your core engagement and when you load your abdominals your belly is rising like a loaf of bread. Great if you are new to Pilates or recovering from any abdominal surgery. Also if you are post partum, had a C-section, prolapse or hysterectomy. Or like myself recently I had UAE. Or anyone who is looking to build a strong core.
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33:18
Class 2. 30min. Deep Core & Pelvic Floor Rehab.
This class is brilliant if you are struggling with your core engagement and when you load your abdominals your belly is rising like a loaf of bread. Great if you are new to Pilates or recovering from any abdominal surgery. Also if you are post partum, had a C-section, prolapse or hysterectomy. Or like myself recently I had UAE. Or anyone who is looking to build a strong core.
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37:33
Class 3. 37min. Deep Core & Pelvic Floor Rehab
We will use the ball and the straw to help us connect with our exhalation muscles aka deep abdominal muscles. If you don't have a ball you can use a cushion. If you would like to purchase soft Pilates ball, I would recommend 22cm Sissel ball: https://www.sisseluk.com/sissel-pilates-soft-ball
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33:38
Class 4. 30 min Deep Core & Pelvic Floor Rehab
If you would like to purchase soft Pilates ball, I would recommend 22cm Sissel ball: https://www.sisseluk.com/sissel-pilates-soft-ball
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31:19
Class 5. 30 min Deep Core & Pelvic Floor Rehab
Always listen to your body and if anything what I say doesn't agree with you, change it, modify it or skip it completely. Never, ever push through pain.
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40:10
Class 6. 40 min Deep Core & Pelvic Floor Rehab
Make sure that you are taking your time to use breath as a tool to help you activate deep core muscles. Remember movement follows the breath, start your exhale second or two before movement and continue your exhale as you complete the move. Maintain the stack, neutral pelvis and ribs stacked on top of the pelvis, think ribs and hips are connected, with at least 10% abdominal activation. We do not relax abdominals completely. Unless we are just focusing on relaxation part. Enjoy the class!
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09:47
10 min. Pelvic Curl_Reviewed
Pelvic Curl – Foundational Pilates Movement ✅ Benefits: * Spinal Articulation: Teaches you to move the spine one vertebra at a time, improving mobility and awareness. * Core Activation: Engages the deep abdominals and pelvic floor. * Glute & Hamstring Strength: Builds strength in the posterior chain to support hip and lower back stability. * Hip Flexor Release: Opens the front of the hips as you extend through the top of the movement. * Improved Body Awareness: Promotes precise movement and control. * Preparation for Advanced Exercises: Forms the basis for exercises like Semi-Circle, Shoulder Bridge, and many Reformer transitions. 🎯 Focus Points: * Sequential Spinal Movement: Initiate from the pelvis and articulate through the spine—no chunking or lifting as a block. * Neutral to Posterior Pelvic Tilt: Start from a neutral spine and use the abdominals to scoop and tilt the pelvis. * Smooth Transitions: Movement should be fluid, controlled, and connected to the breath. * Hamstring + Glute Engagement: Work through the back of the legs without cramping or overusing the lower back. 👀 What to Watch For: ❌ Overuse of Lower Back: Avoid pushing through lumbar extension—use your core and glutes. ❌ Rib Flaring: Keep the ribs soft and connected as you lift and lower. ❌ Gripping in the Quads: This is a glute-and-core-dominant movement—not a quad exercise. ❌ Skipping Spinal Segments: Be mindful of each segment of the spine—especially if there’s a “sticky” spot. ❌ Breath Holding: Use exhale to deepen abdominal connection and help initiate movement. 🧘♀️ Pro Tip: Think of the spine as a string of pearls—you're lifting and lowering one pearl at a time.
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