About the Pilates Program at Exhale!

Uniform development of the body

The Pilates Method is a system of exercises developed by Joseph H. Pilates in the early 20th century that focuses on uniform development of the body. Performed on a mat, small equipment, and spring-based apparatus, Pilates works dynamically from “the inside out”.

All Pilates exercises are initiated from a strong, stable core and transferred through the powerful muscles of the hips and shoulders to the extremities, a biomechanical principle used in athletics and sports training to develop optimal efficiency (and for performance enhancement). Pilates is defined as a body-mind discipline because it coordinates breath work with movement. At Exhale! we offer:

Start your personal Pilates program today… it’s easy!

 

ExhalePilates_8916

At Exhale! we focus on the Pilates Principles of breath, centering, control, concentration, precision, and flow. These principles form the foundation for a sequence of mat and spring-based equipment exercises that progress to more complex and dynamic movement patterns based on a leveling system (Level 1-5).

Schedule a 30-minute Complimentary Pilates Consultation

Schedule a 50-minute Pilates Evaluation ($50+tax)

 

CONTACT: Marsha Dorman, MSPT
1-206-782-1745 | marsha@exhalepilatesyoga.com

 

Frequently Asked Questions – Pilates

What are the benefits of Pilates?

Pilates is an effective method for retraining posture, improving joint health, training balance skills, and repatterning the neuromuscular system for optimal muscular balance and endurance. Since the 1980’s Pilates has been used by the rehabilitation and sports medicine community as an effective cross-training method for preventing injury, and as a conditioning method for sports-related and chronic overuse injuries.

Who does Pilates?

  • Young dancers & athletes do Private Pilates lessons to improve performance and prevent injury.
  • Active adults do Pilates Semiprivate classes to maintain a level of fitness that keeps them active and involved in all aspects of their life.
  • Clients recovering from injury or dealing chronic medical conditions take Private lessons with experts in therapeutic Pilates to continue their rehabilitation in a safe, controlled environment.

I really want to lose weight and trim up. Can Pilates help me?

At Exhale! we are primarily interested in helping you learn how to move more mindfully and in a way that makes your body feel better. We create an atmosphere that is free of judgment about size and shape, and we encourage you to deepen your understanding of yourself through movement. We are also here to help you meet your goals. If weight loss is your primary goal, we recommend that you do Pilates in conjunction with strength and cardiovascular training and nutritional planning (check out our Nutrition & Fitness program). Pilates can be an integral part of your overall fitness program for weight loss. It helps balance the asymmetries and weaknesses in your body, making traditional strength and cardiovascular training more effective and less likely to cause injury.

Can I do Pilates during my pregnancy?

As with any new exercise program, please consult with your doctor and discuss what is best for you. Pilates can provide both a gentle stretching and strengthening of your low back, legs, and arms at a time when your body may not feel like moving at all. Pilates also strengthens your pelvic floor and abdominal muscles, assisting with the birth process and postnatal recovery. Bringing awareness to the abdomen may also increase blood flow, giving more oxygen and nutrients to your developing baby. Strong abdominals will aid you in your delivery and recovery. At Exhale! Pilates workouts are designed specifically for each trimester in response to your changing body. In your first trimester, you can take a BASIC Pilates Equipment Class with a few modifications. For the second and third trimesters, duets and private sessions are available for more tailored workouts with the Pilates equipment. Continuing your Pilates practice after your give birth can help you regain abdominal strength, pelvic floor support, and postural stability. Post-natal private lessons are a good way to transition back into Pilates classes after your baby arrives.

I have complex physical issues. Will Pilates be safe for me?

We provide Pilates-based physical therapy and Pilates private lessons for individuals with complex therapeutic issues. Pilates equipment provides proprioceptive feedback (awareness of joint position) in a variety of functional positions (supine, prone, sidelying, quadruped, kneeling, standing, quadruped). Exercise sequences focus on developing the core (deep abdominals, pelvic floor) while performing functional activities we perform everyday (sitting to standing, lying down to sitting, pushing, pulling, reaching, bending, lifting). Pilates exercise sequences are designed to facilitate progression from non-weight-bearing to full weight-bearing in a non-impact environment. Over time these new skills are integrated into daily activities in a more efficient and painfree way. Working out on Pilates equipment can not only be therapeutic, it also can be challenging and fun.

What does it cost to do Pilates at Exhale!?

At Exhale! we have priced our services to make them accessible to a range of clients and budgets, including students and individuals on a fixed income. Private lessons and duets are the most expensive option, but are well worth the price when you consider the personal knowledge you gain about your own body and habitual movement patterns. All private and semiprivate lessons and group classes are 50 minutes, unless stated otherwise.

It is important to continue Pilates sessions a minimum of 2 times a week, especially during the early learning stages. Our fees reward the frequency which you attend class, and we provide pain-free payment plans.

  • Pilates FITNESS CLASSES: $12-16.50/class (limited to 6-8 students)
  • Pilates SEMIPRIVATE PILATES LESSONS: $26-28/class (limited to 2-3 students)
  • Pilates PRIVATE LESSONS: $52-56/lesson (1 person with 1 teacher)

How do I schedule an appointment (evaluation, private lesson, semiprivate lesson)?

All Pilates services are by reservation only.  Please schedule a session by contacting Marsha Dorman by phone/text (206-782-1745) or email/VM (marsha@exhalepilatesyoga.com).

What distinguishes Classical from Contemporary and Therapeutic Pilates?

Classical Pilates adheres to the original sequencing of exercises on the mat & reformer as Joseph Pilates originally intended. Each exercise flows from one to the next with structured transitions.

Contemporary and therapeutic Pilates provide modifications and variations that reflect current understanding of applied anatomy, physiology, and kinesiology. These “contemporary” approaches to Pilates includes a more gradual introduction to the exercises, specific attention to posture and individual body types, body awareness and neuromuscular retraining (engaging appropriate muscles, supporting overworked muscles).

What type of training do Pilates teachers receive at Exhale! ?

Pilates teachers at Exhale! are comprehensively certified in classical, contemporary and therapeutic Pilates, by programs that exceed the 450+hours of formal education required by the Pilates Method Alliance.

What Pilates equipment do you use at Exhale?

Pilates equipment is versatile and accommodates many different body types, sizes, and conditions. At Exhale! we use:

  • The Reformer
  • The Cadillac (Trapeze Table)
  • Wall Unit (Pole System)
  • The Low Chair
  • The Barrels: spine corrector, ladder barrel, arc barrels
  • Small Equipment: foot corrector, magic circle, rotating discs, functional footprings
  • The Ped-o-Pull