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Venues are in Hornchurch, Romford, Elm Park, Rainham and Ardleigh Green.

Here are some details about the courses:

Pilates Courses  
‘In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you will have a whole new body’   Joseph Pilates
Pilates is respected and recommended by leading medical professionals for rehabilitation and enhancement of the body’s performance and functionality.  Pilates improves flexibility, builds strength and develops control and endurance in the whole body.  On your Pilates course you will work on improving your posture and alignment, you will learn how to control your breathing to enhance your performance of the exercises, you will develop strong (centre/core) muscles to support your back and spine, and will improve your balance and coordination. All courses work on the original principles and fundamentals of Pilates and work towards to the full 34 Pilates moves.

Hatha Yoga Courses
Yoga is many thousands of years old with a rich history of culture, religious beliefs and practices.  Yoga translated means ‘join or unite’ the mind, body, soul and spirit through exercise (asanas), breathing, relaxation, diet and positive thinking (meditation).  Yoga will build strength, improve flexibility/agility, balance and harmonise the mind and body.  

Course details:
'Introduction to Yoga’ 4 Week Course:
Week 1:  Breathing.  You will be taught deep abdominal breathing and full Yogi breathing. The class will include 7 asana poses reinforcing breathing practice.  ‘When the breath is unsteady, the mind is unsteady. When the breath is steady, the mind is steady and the yogi becomes steady.  Therefore one should restrain the breath’ (Hatha Yoga Pradipika, Svatmarama Ch 2 vs. 1, 2). 

Week 2: Posture and Mobility.  We will look at our posture and the importance of posture in yoga.  You will learn how to mobilise effectively for Yoga asana practice.  The class will then progress with the 7 asana poses reinforcing posture and mobility.

Week 3: Relaxation and (Meditation) At the end of the asana practice we will learn how to relax the body and quieten the mind with some Pranayama breathing exercises. ‘Meditation is the only royal road to the attainment of freedom.  It is a mysterious ladder which reaches from earth to heaven, from error to truth, from darkness to light, from pain to bliss, from restlessness to abiding peace, from ignorance to knowledge, from mortality to immortality’. (Meditation and Mantras, Swami Sivananda) 

Week 4:  This class is a celebration of all above.  We will practice breathing, posture and mobility, mindful relaxation and pranayama.  This class will demonstrate the beauty and flow of Yoga.

Each week you will receive (by email) a worksheet where you can practice at home the focus points for that lesson.

'Introduction to Pilates’ 4 Week Course:
Week 1:  Breathing.  You will be taught breathing exercises during the class prep (warm up). The class will then progress layering in breathing patterns for 7 essential ‘breathing’ moves.

Week 2: Posture and Mobility.  We will look at our posture and learn about neutral spine.  You will learn how to stand, sit and lay down to improve your posture and performance of Pilates.  I will teach 7 essential ‘Posture improving’ Pilates moves.

Week 3: Muscles and Strength.  You will learn about your core muscles, (known in Pilates as your centre or ‘power house’).  The class will then demonstrate how fantastic Pilates is for your core with 7 essential ‘Power House’ moves.

Week 4:  This class is a celebration of all above.  You will complete 9 moves of the 34 repertoire which will demonstrate the beauty and flow of Pilates.  The first 6 will be in sequence (minus one which is an advanced move) as Joseph Pilates would have taught.  In this class we will cover again; breathing, mobility and strength.

Each week you will receive (by email) a worksheet where you can practice at home the focus points for that lesson.

‘Essential Pilates’ 6 Week Course 
15 Essential Pilates moves for complete beginners designed to stretch, lengthen, mobilise and strengthen the whole body.  Each week we will focus on 3; learn the move, understand intentions, explore breathing patterns, increase range of movement and intensity.
After each session you will receive (by email) a worksheet where you can practice at home the 3 focus moves taught during that lesson.  The next week will recap on the previous week and proceed to the next 3 moves.

NEW ‘Barre Pilates’ 6 Week Course
Barre Pilates is an infusion of ballet and Pilates at the barre.  It is the most fabulous legs and glutes (bottom) workout, as well as perfect for improving posture and strengthening the whole body.  You do not need any Pilates, ballet or barre experience to come along and enjoy this course.  It is for complete ‘Barre’ beginners. 
 
‘Beginners Hatha Yoga’ Part 1 (6 Week Course) 
Learn Surya Namaskara (Salute to the Sun) and 8 yoga poses to stretch, lengthen, mobilise and strengthen the whole body.  Each week we focus on 2 poses; learn the correct technique, understand intentions and benefits from that pose and learn how to improve your practice.

‘Beginners Hatha Yoga’ Part 2 (6 Week Course) 
Learn 12 more yoga poses.  Growing your repertoire, improving your flexibility, building your strength and understanding of Hatha Yoga asana practice. 
You will receive (each week by email) a worksheet where you can practice at home the focus yoga poses taught during that lesson.  

Yoga Relaxation (6 Week Course)
Sessions include, gentle asanas, meditation and pranayama breathing; all ideal to give you the most restful night sleep. Bring a blanket with you for Yoga Nidra and final relaxation.  This course is perfect for complete beginners and those wanting to slow down and learn to relax.
You will receive (each week by email) a worksheet where you can practice at home one of the restorative asanas taught during that lesson.  

Testimonials:

Jan Hadgraft says:
"I love Pauline's very committed and encouraging style of teaching, and the fact that she offers alternatives for older (or less flexible) participants. I feel the exercises are gradually making a positive difference to me."  October 2015

Lucy Fraser says:
"I have been to a lot of different Pilates courses and this is by far the best one!"  September 2015

Jacqui Goold says:
"I think this course gives a good grounding for yoga.  I found it very relaxing and I can't wait to start the next course!"September 2015

Karen Hawkes says:
"The whole course was such a positive experience - everyone was encouraged through every move, yet never forced to do anything they found uncomfortable. A very welcoming, inclusive atmosphere and a very positive, encouraging instructor. Really looking forward to the next course."  September 2015

Inga Pikse says:
"As a pregnant participant of these classes I felt very well looked after. From a special prop, to a 1:1 pre-class briefing on moves of the session and how they could and should be done while pregnant. The size of the group is lovely, not too big and not too small. Highly recommend this course for all mums-to-be."  September 2015

Clare Spriggs says:
"It was a great beginners Introduction to Pilates. Pauline's enthusiasm and teaching is excellent and inspires you to try each move at a level right for you. Would definitely recommend this course!" May 2015
 
Tracey Gurr says:
"Thank you for the homework, I'm looking forward to practicing during the week.  I assume you could tell by the smile on my face how much I enjoyed your class, you created an amazingly calm and friendly atmosphere. Your enthusiasm to teach creates an equally enthusiastic approach to learning.  I can't wait for next Thursday". April 2015

Ann Hills says:
"Have really enjoyed the 6 week Beginner's Pilates course at HASWA in Elm Park. Looking forward to coming back after the Easter holidays. I'm a long way from fit & flexible but can honestly say that this is the first exercise class I've enjoyed & looked forward to each week. Not only is it great for improving physical fitness but I also find it works as a form of Mindfulness meditation. Whether that's intentional or not, I love it". March 2015

Lauren Hall says:
"I love this class!!!! Pauline is soo good at explaining what to do and how to do it, I have my eyes closed through most of the class and I get the moves right. We have fun, its a very relaxed atmosphere and Pauline even sends us homework sheets so we can practice at home and do it right. I sleep extremely well on a pilates night!! I get better every week, Pauline is a great teacher". February 2015

Bev Smith from Hornchurch says:
"I love the classes and each class is at the right pace and I always feel capable to doing the exercises even as a complete beginner. Pauline is a real inspiration and demonstrates the moves perfectly. This is why I have re-booked and have told all my friends about it :-)" February 2015

Sarah Metcalf from Hornchurch says:
"A well structured and presented course by a professional who understands the needs of the client. Great value for money and an excellent way to stay fit and healthy safely". February 2015

Joanne Peerless from Hornchurch says:
"Having back problems I decided to try to help myself.  Each week I'm finding I am more supple with less pain. I do not need to take medication as often. Thank you Pauline for all your help". February 2015