Dragonfly Clinic Pilates

Pilates – Classes and Workshops

There are two ways to enjoy Pilates, either mat based classes or studio (equipment based) sessions.

Both are excellent forms of exercise, and you can choose the one that best suits your routine and interests. Both are available at all levels and you can also find specialised classes such as runners, back care, pregnancy etc. in both classes.

The best way to get started is to come along for a 1:1 session. We can then advise which are the best classes for you to join.

If you would like to continue with private session we can tailor the tuition to your individual needs and fitness.

Mat Pilates
training

Our mat work classes are a flexible, social, informative and fun way of learning how your body functions, transforming it into a lean well-balanced machine.

Class sizes are restricted to 7 or less participants. (more…)

Studio Pilates
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Studio Pilates is taught to a maximum of three people, which means that the instructor can deliver a highly individualised, whole body exercise method for any age and fitness level. (more…)

Pregnancy Pilates
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Wednesdays
with Georgie
10.30am
11.30am

pregnancy pilates
We have small classes limited to 6 people to give you the closest amount of support during your pregnancy. The classes are dedicated to preparing your body for the big day and beyond, helping with balance, pelvic floor and strength in the core muscle groups. Just as important, we will also teach breathing and relaxation techniques which are essential in the preparation for labour and later stages of pregnancy.

The combination of moves and relaxation techniques will help with circulation and your overall balance of energy level at all stages of pregnancy.Pregnancy classes are open to all levels from complete beginners to advanced. We can tailor all the moves and the speed of the class to suit your needs and experience.Pilates

In The First Trimester Of Pregnancy

In the first three months, the changing hormones in the body can make you feel exhausted and nauseous, but gentle exercise can you maintain your energy levels, improving your mood and physical wellbeing. Pilates also teaches ideal relaxation techniques to help you through the early stages of you pregnancy.

Pilates In The Second Trimester Of Pregnancy

The second trimester is, for most woman, the easiest part of pregnancy. Although the body is changing and expanding, energy levels are generally high so this is when you can get the most out of exercise and prepare your body for the coming months.

This is a great time to learn more about technique that can help towards a comfortable and enjoyable labour.

Pilates In The Third Trimester Of Pregnancy

In the third trimester, women tend to feel heavier and sometimes a little more uncomfortable, hormones designed to loosen the pelvic joints work throughout the whole body and can contribute towards back pain. The additional weight of the baby can affect your centre of balance and there may be build-up of fluid in your legs making them feel tired and swollen.

The regular gentle exercise will help reduce the likelihood of fluid retention and stiffness. Regular Pilates will also help you maintain good posture and lightness of movement which will help with your energy levels.

Benefits of Pilates During Labour

The improvement in muscle tone and circulation gained through practicing Pilates pre labour will help you prepare for the big day. Improved circulation allows an increased oxygen supply to the womb and this is less distressing for the baby. Breathing techniques used in Pilates can help with the control tension in your body and the release of all the good hormones you will need to help towards a more comfortable birth. This will also help you and you baby be more calm and relaxed all the way up to your birthing.

Resuming Pilates After Childbirth

Pilates will help your body regain its shape and muscle tone that have been weakened during your pregnancy. Gentle classes will also help you balance your energy levels which will be fluctuating from lack of sleep and caring for you new baby. We recommend that post pregnancy mothers can return to Pilates 6 – 8 weeks after delivery, or 12 weeks after a Caesarean section. It is also recommended that you take advice from your doctor to be sure that your body is ready to return to exercise.

Exercises can be adapted to individual needs, so whether you have had a vaginal or Caesarean delivery, a safe workout can be developed to target particular muscle groups. Our teachers are always on hand to discuss private matters you may want to talk about outside of the class times.

Mums and Babies Pilates
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Thursdays
with Georgie
10.30am
11.30am
Mum’s & Babies
Thursdays
with Georgie
11.45am
12.45am
Mum’s & Babies

mums and babies pilatesThis is a fantastic class, ideal for any mum wanting to meet other mums and get back into shape after childbirth. The exercises are designed to help you tone your tummy and bottom, regain your pelvic floor control and re-energise your body to help manage any fatigue from lack of sleep and caring for your new baby.

Pilates also brings awareness to your posture and breathing helping to reduce back pain which may be starting as a result of carrying and nursing your baby.

We welcome babies to join us in the class if they are of pre crawling and walking age (for your comfort more than ours) The class will have gentle exercises you can do with your baby so you can practice these at home together after the class too.

Whether you want to meet other new mums or just get out and about after the first couple of months at home. This is a great start to regaining your body and your contact with the outside world.

We recommend you consider starting classes 6 to 8 weeks after childbirth or 12 weeks after a caesarean section. Your doctor can advise you the best time for you to come back and you must have had your post natal check-up before starting the class. (If this means you have missed the start of a term, don’t worry you can join us whenever you are ready. Contact reception to discuss this in more detail).

Beginners Pilates
beginners_pilates
Mondays
with Roger
7.30pm
8.30pm
Beginners
Wednesdays
with Roger
7.30pm
8.30pm
Beginners
Thursdays
with Georgie
6.00pm
7.15pm
Beginners

beginners pilates

If you are complete beginner to Pilates don’t worry, we are here to help. We have several classes through the week that will go at the right pace for you so you can learn the basics of Pilates and start to make the changes towards a healthy body.

What will Pilates do for you? It will teach you better posture so you stand taller, build your deep stabilising abdominal muscles giving you a leaner shape, teach you how to work your pelvic floor, know what it’s for and why it’s so important and also teach you breathing techniques vital for good movement relaxation and removing stress from the muscles in your body.

The exercises will improve flexibility and strength, reduce stiffness, muscle pain and give you an overall feeling of a healthier more energised body.

By focusing your attention on what your muscles are doing and how you move you will be able to take the skills you learn in a class and use them to improve your awareness day to day so you can look after your back, neck, shoulder, hips while you’re in the office, the car, at home or in the supermarket.

There are so many good reasons to do Pilates that you should start today!

Pilates For Runner’s
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Why Pilates is So Great for Runner’s

Pilates may not be the obvious choice for most runners when planning their weeks cross training but here’s why it should be:

Running is a high repetition sport which, as a result, can highlight any muscle imbalance through the body consequently leaving a high potential for injury.

Many seasoned runners suffer tight hamstrings, quads and IT bands  as result of the high impact of each stride. As the body tries to correct these muscle imbalances, tension

builds around the joints such as the knee resulting in unnecessary torsion and strain.

In comparison Pilates promotes a balance of muscles, in both flexibility and tone. The breathing techniques help to teach more effective breath patterns essential for maintaining good a running pace. Also, a fact often over looked by many, Pilates is a great source of strength training particularly for the core muscle groups which are really essential for a good running technique.

Using Pilates techniques to stabilise your trunk when running will minimise side to side movement and excess rotation and ultimately significantly reduce the amount of wasted energy which can then be used in forward projection.

CASE STUDY with Georgie our Pilates Teacher

This April, Georgie, will be running the Brighton Marathon. She has dedicated months of training and is now on the final straight before the start line. Last Sunday was her final long run training session before tapering for the big day.

So, how has she found it? Has Pilates really helped her keep in shape and prepare for the 26.2 miles?

Caroline: Overall how has Pilates helped / been included in your training?

Georgie: Pilates has been fantastic throughout my training, I have used sessions both for strength and flexibility. After the long Sunday runs it has been great to jump on the studio equipment and get my body stretched out in ways I couldn’t do myself.

I’ve also used the apparatus like a strength and conditioning session, creating a mini circuit with squats, lunges, upper body, and core.

Caroline: Do you think Pilates has helped you limit your injury risk?

Georgie: Massively so! What Pilates brings to you more than anything else is body awareness. Through my Pilates practice I have picked up where weaknesses lie and then have worked hard to correct them. It means for me when a niggle comes up in my knee, foot, back etc, I can focus on good movement to keep me on track and avoid injury.

Caroline: Has Pilates helped with recovery after your training sessions?

Georgie: Yes hugely so. It has been invaluable knowing how to properly stretch out the body. I have kept quite a strict routine of coming home, having ice bath, and doing some gently stretches and mobility. You can tell the power of Pilates and its brilliance as the next day I am walking normally and not hobbling about in pain!

Summary

So, if you are a keen runner and want to get the most out of your running sessions and perhaps smash those Personal Best’s you’ve been chasing, come and give Pilates a try.

Click HERE and join a class today

 

Improvers Pilates
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This class is designed for clients with some knowledge of Pilates who have completed a beginner’s courses familiarising themselves with the basic skills of pelvic floor, breathing postural alignment and coordinated movement.

These classes will go further in developing your overall fitness in strength and flexibility working with more dynamic and complex moves as you progress.

You should have at least 1 years’ experience of Pilates and generally be of good fitness, being able to competently complete the basic level moves in the beginner’s classes.
If you are already attending a class with us and feel ready to move on to the next level of teaching, the best plan is to have a chat with your teacher to decide which class would be best for you.