''In 10 sessions you will feel the difference, in 20 you will see the difference and in 30 you'll have a whole new body."'
Joseph H. Pilates

WHAT IS PILATES?

Pilates was created by Joseph Pilates in the beginning of the 20th century, originally under the name of 'contrology'. Its main purpose is to connect the body with the mind, strengthen the muscles, increase elasticity and improve overall health. It is practiced on the mat or with specially designed machines. The system aims to work all parts of the body, primarily focusing on the abdomen and the lower back. It is the safest and most efficient exercise system of our time and has become the most popular choice of people today, including major stars such as Madonna and Uma Thurman, famous athletes, businessmen and even the members of the Royal Family of England.

BENEFITS OF PILATES AND WHO CAN PRACTICE IT?

The exercises are done safely under close supervision, therefore, anyone from any age group can do it. Pilates helps us to get to know our body and creates differences that we can feel in our daily lives.

Pilates, practiced on a regular basis, can

• protect from heart disease
• protect from diabetes
• balance hyper tension
• protect from colon cancer
• decrease lower back and neck pain
• correct posture problems
• add to your height as much as 2 cm, as it increases the gap between the discs along the spine
• increase balance and coordination
• sculpt the body and reduce fat build up around the stomach, hips, thighs and buttocks and improve our physical appearance
• increase the metabolism rate and help with weight control
• help the body to become more resilient and improve stamina
• eliminate depression and irritability
• overall, make us stronger, more physically fit and healthier

Even the smallest muscles will be put to work. You will start to discover the muscles that you did not even know you had...

PILATES FOR PREGNANT WOMEN

Pilates is an ideal exercise system for women of all ages. It is particularly beneficial during all the stages of pregnancy. It helps to strengthen and prepare the body for birth and lets the body return to pre-pregancy form much quicker.

The balance of the body shifts during pregnancy and causes tightness on the shoulders, back, waist and tail bone area. Pilates strengthens all of these areas and diminishes tension and discomfort that may have been induced. This increase in body strength also helps the stomach, waist and hips to support each other allowing the pelvic area to become more resilient. Overall, the body becomes more controllable and ready for birth.

While all principles of Pilates carry major importance during pregnancy, relaxation is especially important for pregnant women. Pregnancy can also be exhausting on the emotional well-being of a person. Relaxation, focusing on the body's movement and harmonious breathing, calms and soothes the nerves of the expecting mother.

After birth, Pilates can bring the stomach muscles close to the spine, creating a straighter and a firmer stomach. And since Pilates has conditioned the body prior to birth, it allows for a quicker recovery period and a fast return to the pre-pregnancy state.

Other Benefits;

• Indigestion and other digestive problems such and gas can be eliminated   through exercise and the right equipment use.
• Improved circulation reduces swelling in the legs, ankles, hands and arms. 
• Relaxation exercises can be applied in your daily life. These simple exercises and breathing techniques, which can be continued throughout the day, can  calm nerves and improve the quality of sleep.
• Pelvic exercises strengthen pelvic muscles, consequently, aiding the expecting mother through a more comfortable pregnancy, and helping them to overcome incontinence (leaking urine).  These exercises also contribute to a shorter recovery period as well as easing back into a normal sexual life.
  

PILATES FOR BACK AND NECK PAINS

Lower back and neck pains have become the most common complaint amongst people under 45 years old in Turkey. However, in most cases surgery is not necessary. Through exercise and simple changes in our daily habits and diets, these discomforts can be resolved.

Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance and coordination without adding muscle bulk.  Pilates increases circulation and helps to sculpt the body and strengthen the body's "core". People who do pilates feel they have a better posture and are less prone to injury. They also experience better overall health.

my Pilates & Yoga Studio helps you through a custom designed exercise program to provide a healthy and flexible spine. Our program gives you stronger abdominal muscles, which serve as a corset, to help and straighten your posture. This, in return, decreases the weight on your back and consequently, eases common daily discomforts.

In our program you will attend in a small group of 4-6 people, who are experiencing similar problems as you. Together, the group works towards a common goal. You will become educated  about the human anatomy and learn what to watch for in everyday life.

PRIVATE SESSIONS

Prıvate sessions can be held for one or two people. They are available for clients who want to gain the benefits offered by this technique at a more rapid pace. These sessions are also preferred by working people whose busy schedules conflict with the regular hours of the group classes. We can also hold private sessions for those who prefer one-on-one instruction or simply prefer to work alone.

GROUP CLASSES

Group classes are offered for 6 - 8 people. These classes are based on a regular routine at a comfortable pace. Anybody attending these classes on a consistent basis will gain strong, flexible muscles, a tighter physic, and overall better health benefits. These classes also help you cope better  with stress in order to better deal with the hardships in your daily life.