Pilates FAQ

1.)  Can Pilates Help Me When I'm Pregnant
2.)  What's the Difference Between Yoga and Pilates
3.)  What's the Difference between Classical Pilates and Modern Pilates?
4.)  Pilates Vs Gym
5.)  Studio Policies and Procedures

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Can Pilates Help Me When I'm Pregnant?

There are several reasons why Pilates is the best type of exercise for pregnant and soon-to-be pregnant women.

Pilates workouts are designed to strengthen your core muscles with an emphasis on abdominal muscles, the lower back and the muscles of the pelvic floor. All of these muscles are important in pregnancy because of the changes to your body as your baby grows, especially as your abs are stretched and your lower back is pulled forwards.

If these core muscles are toned by doing Pilates they will support your baby properly so you can have a more comfortable pregnancy with less back-ache and you will have more control over the muscles during delivery.

When your abdominals and pelvic floor muscles are strong and in good condition they have a better chance of full recovery to normal after birth making your life easier in the few months after childbirth when you will need all the energy you have.

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What's the Difference Between Yoga and Pilates?

• Pilates

Modern Pilates is designed to strengthen postural and core muscles and to create proper patterns of movement. This gives your body the correct alignment which in turn enables better function during any other activities you perform whether it's sporting pursuits or just day-to-day things like sitting at a computer.

Having a strong core and postural muscles means that you don't get tired as much during everyday activities and your back is less likely to get injured.

While practicing modern Pilates as taught at Options Studio your breathing is used in a natural way to encourage proper activation of the deep core muscles in the way that medical science tells us they are meant to be used.

The movements in Pilates are done in a controlled and stable manner and stretches are maintained with muscles still active to protect all the body's joints. These exercises can be done on a thick mat which protects the spine or on specialised equipment. Small props are used for modifying the exercises to make them easier or harder depending on individual ability.

Most schools of Pilates offer modules of training so you can find an instructor with the relevant experience and training for your needs. It is important that your instructor is aware of how to modify exercises depending on your ability so that you maintain correct form and gain the maximum benefit from your Pilates classes.

After your Pilates class you should feel tall with good control over your body and nice posture.

• Yoga

Yoga has been around for centuries but some styles of yoga have been developed recently. Most forms of yoga use relaxed breathing and follow fixed poses which may be held statically or flow smoothly depending on the style.

The physical aim of yoga is to gain flexibility and movement of the muscles and joints as well as to relax the body. Many styles of yoga also include an element of meditation and many people find the combination of the physical and mental aspects provide relief from daily stress even when they are at their desk or in stressful situations like driving in bad traffic.

There are hundreds of different schools of yoga, some provide full instructor development and some are less thorough. Since it is possible to hurt yourself during some of the poses if your body is not balanced to begin with it is important to find an experienced and well trained instructor. It is common to see yoga enthusiasts with over-extended spines because the core has become 'too relaxed' over time.

• Combining Pilates and Yoga classes

Many people feel that they get the best benefit from taking both types of classes, Pilates for control and stability combined with yoga for the stress reduction. Now it is even possible to find blended classes that combine both styles together for the best of both! At Options Studio we offer 'Pilates Infused Yoga' classes for those who want a mat based workout combining the structure of Pilates with the relaxation of yoga.

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What's the difference between Classical Pilates and Modern Pilates?

The most important point to remember is that a good instructor from any method will be better than a bad instructor from any method, and an instructor who has learned many different methods is likely to know and understand more than someone who has an idealised opinion of one particular method.

Classical Pilates is a prescribed set of exercises following the original design of Joseph Pilates as taught to ballet dancers in the middle of last century. Several of Pilates' students continued their own style of Pilates as learned from Pilates himself, including the widely known Ron Fletcher and Romana Kryzanowska.

Classical Pilates is a one-size-fits-all method that follows the principle that a 'flat back' is the ideal spine alignment rather than the anatomically normal S-curve. For some people, especially ballet dancers this makes the method feel natural since the posture they typically develop over years of practicing fits well with the exercise routine taught in Classical Pilates classes.

Strictly taught Classical Pilates classes follow a set routine that is intended to be followed perfectly by students and this routine does not change over time since no new routines were left by Pilates during his lifetime.

Modern or Contemporary Pilates is used to describe any Pilates method that does not strictly follow the original teachings of Joseph Pilates as taught to ballet dancers.

Methods such as STOTT PILATES™ use modifications and changes to the original exercises to allow a gradual progression of exercises according to a client's ability. This makes the class more beneficial to clients who want to build up their ability over time and also allows Pilates to be used by clients with conditions such as back pain or scoliosis. Modified Pilates is especially good for pregnant women who need special consideration because of the physiological changes during pregnancy.

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Pilates Vs Gym

These days many workout methods are incorporating the importance of core strength in all exercise and it is common for personal trainers to take a Pilates qualification in order to broaden their scope of understanding of movement and exercise.

In fact it is very beneficial for personal trainers to have an understanding of correct and normal posture and deviations from normal posture in order to know which gym based exercises can help or hurt individual clients. Although this knowledge can be gained through many different courses or certifications it is best standardised and practiced by contemporary Pilates methods especially STOTT PILATES™.

If you work out on your own at the gym it is useful to have a knowledge of Pilates so that you can make sure your joints, especially your lower back are safe while you are using heavy weights. This can help prevent injuries, especially to the rotator cuff (shoulder) and lower back.

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Studio Policies & Procedures

Appointments

• All private classes are by appointment only.
• Please book group classes to avoid disappointment. Priority is given to those with prior appointments. Please call ahead to check for availability should you wish to drop-in.
• Classes are 55 minutes in length, unless otherwise specified.

Bookings & Payments

• Payment is due at the time of booking to hold your space. Bookings by phone require payment by credit card for those who do not have pre-paid packages.
• Standing appointments are only given to clients who purchase packages. Bookings are made for the number of sessions in the package.

Class Packages & Expiry

• Class packages are available in 10 and 20 class packages at a reduced rate. All sales on packages are final. Packages purchased are transferable, but not refundable.
• All session packages must be completed prior to expiration, no exceptions.
• ALL SESSIONS EXPIRE 6 MONTHS FROM PURCHASE DATE.
• One time extensions to a package expiration date may be considered on an exception basis (i.e. unexpected medical reasons or for traveling. Contact the Studio for details.
• We reserve the right to substitute teachers without prior notice.

Cancellation, Missed Classes & No Shows

• As a courtesy to our staff & guests, we require at least 24 hours notice when canceling a private or semi-private appointment or group class. It is your responsibility to notify Options Studio by phone, SMS or online, at least 24 hours in advance, should you need to cancel or reschedule your appointment, to avoid incurring a cancellation fee. Any appointment cancelled or missed with less than 24 hour-notice will result in a charge or loss of that session fee.
• To avoid delaying the next student, your class will finish on time regardless of how late you begin.

Studio Etiquette

• All First Time visitors to any class should arrive 15 minutes early to complete our intake forms and make payment.
• If you are late and have missed the warm-up for your group class, for your safety, you must do sufficient warm-up on your own before following the rest of the class.
• Options Studio is a place of focused energy. Please respect the wishes of others and their desire to experience Pilates in a calm, focused atmosphere. Make sure your noise level does not disturb others.
• Please switch phones to silent or vibrate. If you are not sure how to do so, do ask.
• Please bring socks and towels for hygiene purposes.
• Please save perfume for after class use as some people are allergic to it.
• Options Studio is not responsible for lost or stolen items.
• For hygiene purposes please wipe down the equipment after use & spray with disinfectant.
• We ask that you refrain from bringing young children with you, as there is no way for them to be adequately supervised while you are exercising.

What to Wear

• For all classes, please wear comfortable exercise clothing such as fitted shorts, vests or t-shirts.  Shorts are ideal as they allow our instructors to easily check your knee placement, but leggings are fine too.
• Clean socks are required Socks with grips are ideal. Socks with separate toe holes are advised to allow proper movement of the toes which are essential for balance and grip. Mitten-style regular socks are fine but make it harder to separate the toes for optimal balance, proprioception and stretching of the feet muscles. 

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