Pilates is a full-body exercise system that uses a series of apparatus and mat exercises to engage the entire body. It focuses primarily on what Joseph Pilates called the "powerhouse" or your core muscles plus back, gluts, and pelvic floor. With Pilates, no matter what exercise you're doing, you are focusing on this powerhouse area to add stability, power, and awareness to your movement. Whether using one’s own weight as resistance on the mat or spring resistance on Pilates apparatus the goal is to strengthen the body's core, elongate the spine, improve overall posture, and create long, lean muscles with definition and sculpted tone.

With regular practice, results come quickly and can benefit those with an active or otherwise sedentary lifestyle. Pilates exercises encourage flexibility, control, balance, help prevent injury, and build strength – without adding bulk. Pilates teaches you to move in a way that makes everyday life easier - as your body starts to come to life and muscles awaken, you become stronger and move with more intention. As the Pilates-generated endorphins start firing, you find yourself happier and more centered. The principles of Pilates are simple, and its always challenging.

The original principles of Joe Pilates' "Contrology"are:

• Concentration. This is the most important principle in Pilates. You must be very mentally present as you do the exercises, aware of every aspect of your body's movement, alignment, sensations, body position ....
• Centering. Abdominal and spinal stabilization, carriage, power. All movement comes from the center.
• Control. Every movement is to be done with control and intention Centering, so that you are evenly using your body. Think of a plumb line down the middle of the body working both sides evenly
• Fluidity. A smooth transition from one exercise to the next important because once you've learned the routine, it should look something like a dance, where every movement flows into the next.
• Precision. You try to make each movement as precise as possible; alignment, placement of your limbs, position of each part of your body is paramount and a central aspect of how and why Joseph Pilates designed this system of exercise.
• Breath. How you breathe is very important in Pilates exercises. You don't want to hold your breath at all. Deep, steady breaths will help you maintain concentration and precision, too.
• Cardiovascular Conditioning. Endurance, stamina. For a normal, healthy individual without any issues, the workout is vigorous enough to achieve cardiovascular benefits.

Some Pilates equipment can look like some kind of medieval torture device, which is ironic because it makes you feel so good. Depending on how the equipment is used and the exercise being done, the apparatus can either make the exercise much easier, or much more challenging. Soma Movement Studio and Farmington Valley Physical Therapy has a complete line of contemporary Pilates equipment (and some classic pieces too) so there is no end to the variety of exercises available for clients of every fitness level and at every point in rehabilitation.

The reformer is a rectangular frame with four legs and a cushioned mat, or carriage, that slides back and forth on wheels with the resistance of springs and pulleys.

The cadillac is a trapeze-like table and has a canopy from which a trapeze, springs and pulleys hang. Because it's elevated, it's nice for older people if they have trouble getting down on the floor. The trapeze also allows for some of the most challenging hanging arm work you'll try.

The Pilates chair, also called a wunda chair or stability chair was originally developed as total body workout system for cramped, NYC apartments. It consists of a box like chair, with spring loaded pedal and metal support arms. Because of its small base of support compared to the reformer, many exercises require lots of balance and coordination.

Pilates developed a full assortment of pilates barrels of varying heights and curvature. These barrels can be as high as four feet tall! Barrels can challenge balance, assist in gaining range of motion, and challenge strength. Soma Movement has ladder barrels, spine correctors, and arc barrels.

Finally, there's the mat — the ideal apparatus for Pilates because there's nothing helping you. It's only you, your body weight and your alignment making the exercises fluid, controlled and precise. We have plenty of props for variety, challenge, and fun workouts.

That depends on a lot of factors- what else do you do for exercise? What other activities do you participate in? How much time can you devote? There is no answer as everyone’s situations will be different.

At Soma Movement Studio, we push for consistency. Doing a session or class once a week regularly will be better than a lot one week, and none the next. The Studio offers many possibilities for different types of sessions and classes. We also encourage and help clients to establish a home program.

Pilates is safe enough to do every day. Initially you may want to do a little every day, at home or in the studio, so you get a rhythm and become consistent; then a good goal is to do it every other day. Joseph Pilates used to say to do it three times a week.

Initially the workout is slow moving because everything is being explained to you and you are focusing on gaining awareness and strength. Eventually, once you learn the workout and you're going through the motions, it becomes aerobic. You can get a cardiovascular workout when you're on the equipment and working on an advanced level because it's more physical.

Soma Movement Studio also has reformer jumpboards which add modified pliometrics to Pilates and is very aerobic. In the future, we will incorporate Cycling into some Pilates equipment classes.

One of the best parts of a Pilates practice is there are as many ways to challenge yourself with an exercise as there are levels of fitness and strength. Exercises can be made by more challenging adding props, moving the exercise on or off apparatus, or by challenging balance. Clients are encouraged to notice how their body feels instead of counting repetitions. Clients are strengthening their bodies and increasing their flexibility so that their lives are better.

Pilates will not only change the way you move in the gym or studio; it will also change the way you move and function in your life outside the studio. As clients get stronger and more aware of their bodies, their the progress is measured by their activities not the amount of resistance. For example, how fluidly you ski, how effortless you pick up your children, or how energetic you feel at the end of the day.

1. Go to somamovementstudio.com
2. Click on “Login” on the right side of the menu
3. If this is your first time registering for an account, enter your first and last name under the “New to our site?”
4. Enter your contact information and click blue “Create an Account” button

1. Go to somamovementstudio.com
2. Click on “Login” on the right side of the menu
3. Log in with your username and password under the “Been here before” box

1. Log in to your SOMA - Mind Body account (see above)
2. Click on the “Online Store Tab”
3. Under the drop down menu, select the type of class or service you would like to purchase.
4. This will open a new window where you can select the number of classes/type of package you would like to buy
5. Follow the prompts to check out with any major credit card or debit card. You will receive an email confirmation of your purchase.

1. Open the Class Schedule either in the mind body portal under the "Classes" tab, or on the somamovementstudio.com site under the “Classes + Rates" tab.
2. Click the “Sign up Now” button next to the class you want to sign up for. This will open up a pop up window if you are not already logged into the mind body portal.
3. Now you will be asked to confirm your registration for your class. You can create a single reservation (one time) or a recurring registration (same class each week up to four weeks in advance). Click the blue registration button you prefer.
4. If you have class credits already in your account, you are all set. If you do not have class credits in your account, then you will be guided to purchase class credits before registering for classes.

1. Have both people create Mind-Body accounts.
2. Email or call us with both clients' names and who the payor (person paying for the classes) will be and we will set up the link on our side. Please allow 24 business hours for creation of this link, although many times we will have it done sooner.
3. Once the payment link is established, both clients will be able to register for classes from the same class package.