--- title: "Pilates Instruction for Core Strength & Mind-Body Balance - mytribe" description: "Transform your health with expert Pilates instruction. From Reformer to Mat Pilates, build core strength, improve flexibility, and achieve mind-body balance. Book your personalized session with Rohit and start your journey to a stronger you." canonical: https://mytribe.in/_rohit__prajapati/pilates-instruction last_updated: 2025-09-21 --- # Pilates Instruction in Panaji By [Yoga & Pilates by Rohit](https://mytribe.in/_rohit__prajapati) · I teach Pilates by combining it with yoga for better core strength, flexibility, and mindful movement, using both equipment and mat sessions in studio or online. ## Locations Online classes & studio sessions in Miramar, Panaji ### Visit at - Studio sessions at Kaizen Wellness Space, Miramar, Panaji (close to Dona Paula, Campal, Altinho, Caranzalem, Caculo Mall, Fontainhas) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Introductory 1-Week Trial Includes 3 Pilates group sessions and a complimentary meal, valid strictly for 7 days. Typically ₹1,900-2,100 per package (valid 7 days) (estimate) #### Core Sessions * 3 Group Pilates sessions (Reformer or Mat based on schedule). * Access to Balanced Body Allegro Reformers and Wunda Chairs. * Session duration: 55 to 60 minutes. #### Perks & Validity * 1 complimentary meal voucher for Kaizen Café. * Valid for 7 days from purchase. * Available to new clients only. ### Half-Day Wellness Retreat A curated 3.5-hour experience covering movement, sound healing, bio-hacking recovery, and nutrition. Typically ₹5,800-6,200 per person (single session) (estimate) #### The Experience * 60-minute private Pilates or Yoga movement session. * 60-minute Mindful Meditation and Sound Bath. * Choice of one recovery therapy: Red Light, Compression Boots, Cold Plunge, or Sauna. #### Nourishment * Welcome tea upon arrival. * Post-session nutrient-dense meal prepared by the in-house café. ### Standard Reformer Pilates Package A 12-session group pass reducing cost to approx ₹1,000 per class with 40-day validity. Typically ₹12-12K per package of 12 sessions (estimate) #### Training Details * 12 small group sessions led by certified trainers. * Focus on Reformer Pilates, Tower Pilates, or Chair Pilates. * Access to climate-controlled studio and changing facilities. #### Amenities & Terms * Usage of Magic Circles, Resistance Bands, and Stability Balls. * 10% discount at Kaizen Cafe. * Strict 40-day validity window. ### Private 1:1 Pilates Training 12 personalized sessions with full apparatus access including Cadillac and Tower for specific goals. Typically ₹24-25K per package of 12 sessions (estimate) #### Personalized Coaching * 12 private sessions tailored to anatomy and injury history. * Exclusive use of Cadillac, Tower, Wunda Chair, and Barrels. * Instruction in advanced flows and tactile form correction. #### Flexibility & Perks * Scheduling based on client convenience. * 40-day validity window. * 10% discount on F&B. ### Gold Tier Monthly Subscription Unlimited group classes combined with private coaching, weekly recovery therapies, and guest passes. Typically ₹29-31K per month (estimate) #### Access & Training * Unlimited access to all Group Pilates and Yoga sessions. * 2 complimentary 1:1 Personal Training sessions. * 2 guest passes for friends. #### Recovery & Wellness * 4 monthly recovery sessions (Ice Bath, Infrared Sauna, Red Light, or Compression). * 1 monthly holistic session (Meditation or Breathwork). * Monthly F&B credit and welcome kit. ## About Pilates Instruction ### My Approach: Kaizen for Body & Mind Pilates, for me, is not just about getting fit - it’s a way to work inwards. I believe in getting a bit better every day, not chasing perfection. My sessions are about balance, slow progress, and real transformation, all guided by the idea of Kaizen. ### Yogalates: Where Yoga Meets Pilates I come from a strong Yoga background (even did a PhD in it), so sessions with me naturally blend Pilates with yoga. This combo, which I call Yogalates, mixes core strength and precision from Pilates with the flexibility and calm of Yoga. It’s about moving with control, but also feeling that “sukoon” (peace) during the session. If you want something that feels both strong and zen, this is it. ### How We Can Train Together - Reformer Pilates sessions at my Kaizen Goa studio, using machines to challenge your whole body and tweak your posture. - Pilates Chair & Tower for those wanting next-level balance and stability. - Online Mat Pilates classes - just you, a mat, and focused, mindful Pilates practice. - Pick 1-on-1 personal training or join a small group for studio reformer classes. ### What We Focus On - Core strength training Pilates that goes deeper than just abs - Mind-body control, so you’re moving with purpose, not just out of habit - Improving flexibility and posture, especially if you feel stiff or imbalanced - Every session leaves you with a little more “shanti” (tranquility) than before My studio, Kaizen Goa, is meant to feel open and inspiring, so you can just focus on your practice and nothing else. ## Highlights Browse through Yoga & Pilates by Rohit's best work. ### [Featured](https://mytribe.in/_rohit__prajapati/pilates-instruction/featured) - [Video: This is where my strength meets flexibility. Using the Pilates tower, I am performing an advanced hanging back extension, a movement that requires immense core control, spinal articulation, and upper body strength. It's a testament to what dedicated practice can achieve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38851617-5a21-4189-b5bb-04b85067fb91) - [Video: I call this the Pilates Chair Suryanamskara. It's a perfect example of my Yogalates approach, blending the mindful flow of a yoga sun salutation with the resistance and stability challenge of the Pilates chair. This sequence builds full-body coordination and warms up the entire system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/263d4ba0-c27e-4c5c-9f79-10cc82d5b6fb) - [Video: Here you can see a partner workout on the reformers. Training with a partner can be incredibly motivating. In this clip, we are performing a kneeling arm series with light weights to build shoulder stability and upper body strength with precise, controlled movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad55ab2b-8b2a-4928-b30d-a4b4d72d5075) - [Video: This is a roll down series on the reformer box, a fundamental movement for building deep core strength. By using the magic circle and the resistance of the reformer, I am challenging my abdominal muscles and spinal control through a full range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14f53bb2-1b33-4635-9ad8-cf0b67367b19) - [Video: The Dead Bug is a foundational mat exercise that looks simple but is incredibly effective. Lying on the box for a greater range of motion, I am coordinating opposite arm and leg movements to build deep core stability and train the brain-body connection, which is crucial for preventing lower back pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f7050cc-26b5-4459-8fb4-2edc88e8c02b) - ![Finding my "shanti" or tranquility by the sea. My practice is not just about physical movement; it's about connecting inwards. A few moments of quiet meditation on the mat, with the sound of the waves, helps center the mind and prepare the body for mindful work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8025611-9492-4438-852f-c476ea6ec562) - [Video: A glimpse into my Kaizen Goa studio, where we integrate Yoga and Pilates. This space is designed to be calm and inspiring, allowing you to focus completely on your practice and find your own state of "sukoon" or peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/129a183d-f1f0-4bc2-a34a-4972865b8e84) ### [Reformer Pilates: Strength & Control](https://mytribe.in/_rohit__prajapati/pilates-instruction/reformer-pilates-strength-control) - [Video: This seated arm work on the reformer is excellent for building postural strength and toning the arms and shoulders. I am demonstrating variations that are suitable for both beginners and intermediate students, focusing on maintaining an upright posture while working against the spring's resistance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e4b0fc4-208f-4d7e-a01e-5214fbc66885) - [Video: Here, I am performing a side kneeling series on the reformer to target the obliques and improve spinal mobility. This exercise challenges your balance and core stability as you bend laterally against the resistance of the strap.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f59bee8-28fa-49a3-9713-edf392698d0c) - [Video: In this clip, I am guiding a student through a leg and core exercise on the reformer. This demonstrates a typical one on one session, where I provide hands on assistance to ensure proper form and engagement of the correct muscles for maximum benefit and safety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/843c23e0-a2fb-4285-91a7-65a2ff85ee0b) - [Video: This is a series of Mermaid variations on the reformer, a wonderful exercise for stretching the side body and improving spinal rotation. The movement is fluid and controlled, designed to lengthen the muscles along your torso while engaging your core for stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae4b78b3-3cdc-468b-b9d0-af2058038c42) - [Video: This is a feet in straps series on the reformer, which is fantastic for strengthening the abdominals, hamstrings, and glutes. These variations also increase the flexibility of the hamstrings and improve pelvic stability, a key focus in my classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8871a8e3-5d90-43f2-a0c6-9b5413d7768d) - [Video: Using a small stability ball, I am adding a layer of challenge to this core workout on the reformer box. The ball requires extra engagement from the inner thighs and deep abdominals to maintain control during the leg lifts and crunches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/855b9ed3-1431-4e79-bcc1-5aea4f13b2ee) - [Video: This sequence on the reformer uses the tower attachment to focus on strengthening the lower back and glutes. The movements involve controlled leg extensions and lifts, which are excellent for improving posture and alleviating back stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87b99e34-f57d-4c27-b4a1-51150229ac04) - [Video: This is a dynamic core combination on the reformer, flowing between a Jackrabbit and a Pike. The sequence requires significant core ignition and shoulder stability, articulating the spine in the Jackrabbit before lifting into the Pike to deeply challenge the abdominals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6963347-3694-4f2a-89b1-bcce93e2b561) - [Video: The Long Spine massage on the reformer is an advanced exercise that deeply stretches the back and hamstrings while challenging core control. It involves articulating the spine vertebra by vertebra, creating space and mobility along the entire spinal column.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/725b9ac7-3a3e-45a8-9086-039d1466a2e6) - [Video: A quick look at various movements you can expect in a reformer class. From leg circles to core pikes, each exercise is designed to build a strong, balanced, and flexible body. This is what a typical Pilates day looks like at my studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6334c05-5366-4ed9-b74d-d68aa285528e) ### [Advanced Chair & Tower Pilates](https://mytribe.in/_rohit__prajapati/pilates-instruction/advanced-chair-tower-pilates) - [Video: This advanced single leg squat on the Pilates chair is a powerful test of balance, control, and lower body strength. It activates deep stabilizing muscles in the standing leg and core while requiring precise neuromuscular coordination to execute smoothly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10a5647b-bedc-4545-8e1e-a8a5be397b2d) - [Video: Here I am performing a single leg tower and short spine sequence. This advanced movement on the Cadillac machine targets the hamstrings and deep core muscles, requiring a great deal of control to lift and lower the legs against the spring tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aff6634e-a9ce-45e1-9ec1-12ec43ee9400) ### [Mat Pilates: Build Your Core Foundation](https://mytribe.in/_rohit__prajapati/pilates-instruction/mat-pilates-build-your-core-foundation) - [Video: The single leg stretch is a classic mat Pilates exercise that builds abdominal endurance and coordination. The goal is to keep the torso stable and lifted while dynamically switching the legs, creating a fire in your core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fd7e60e-03b2-42ff-872e-baec9b56810c) - [Video: This mat sequence demonstrates a flow of classic Pilates exercises, including the rollover and leg circles. Mat work is the foundation of the Pilates method, teaching you to use your own body for resistance and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b3c3fe2-8d50-4ef5-8819-daa8fe47c48d) - [Video: Incorporating a large gym ball into mat work adds an element of instability, forcing your core to work harder. Here, I am performing a rollover with the ball, which challenges my balance and control while mobilizing the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0925aa27-7298-4845-bba0-f478f2b519ae) - [Video: The Roll Over on the mat is a fantastic exercise for strengthening the core and improving spinal flexibility. This video breaks down the movement, showing how to use your abdominals, not momentum, to lift and roll your spine over and back down with control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/badf221a-ae4f-4bd1-b874-80abfa9a7481) - [Video: Another look at the Roll Over, this time with a focus on the fluid motion of rolling the mat with the body. This variation helps to visualize the sequential articulation of the spine, a key principle in both Pilates and yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94a16693-a81b-4a73-b09b-c8ac2d771207) ### [Yogalates: The Fusion of Mindful Strength](https://mytribe.in/_rohit__prajapati/pilates-instruction/yogalates-the-fusion-of-mindful-strength) - [Video: I call this the Pilates Chair Suryanamskara. It's a perfect example of my Yogalates approach, blending the mindful flow of a yoga sun salutation with the resistance and stability challenge of the Pilates chair. This sequence builds full-body coordination and warms up the entire system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/263d4ba0-c27e-4c5c-9f79-10cc82d5b6fb) - [Video: This is a creative fusion of Chair Pilates and Acro Yoga. This partnered flow requires immense trust, balance, and combined strength. One partner holds an L-sit on the chair while the other moves through yoga poses, demonstrating a high level of mind-body connection and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ae0acdb-4853-4a24-a2bd-1ef54f47a2e8) ### [The Kaizen Philosophy: More Than a Workout](https://mytribe.in/_rohit__prajapati/pilates-instruction/the-kaizen-philosophy-more-than-a-workout) - ![Our Kaizen Goa banner at a beach yoga workshop. My studio is dedicated to transforming health through mindful, sustainable practices. We offer Pilates, Yoga, Strength Training, and more, all inspired by the philosophy of one percent daily growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d482d0c-951a-41fb-8166-9f7f7bb8d59d) - [Video: "Shakti hi jeevan hai, durbalta hi mrityu hai." This means "Strength is life, weakness is death." This is a core belief of mine. Finding your inner and outer strength is a journey, one that I walk every day by the ocean to connect with myself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a4e7335-cb95-4425-80df-bcd53603a036) ## Meet your expert [Yoga & Pilates by Rohit](https://mytribe.in/_rohit__prajapati) ### My story Hey, I’m Rohit. Most days you’ll find me upside down or somewhere chasing sukoon (peace) in nature. Yoga isn’t just my job, it’s my life – I’ve studied it deep, from BA to PhD, but I’m still learning every day. Kaizen, you know? Always a bit better. From foggy Bangalore hills to Goan beaches, I keep moving, meeting people, chilling with my bhai log (friends). Connection matters most – with family, with yourself. Hum raah taake bethe hai... let’s walk together. 😉 ### My work - **Yoga, Pilates & Yogalates Classes**: I teach Hatha, Vinyasa, arm balance yoga, pilates (mat, reformer, chair), and my Yogalates fusion classes. - **Mindful Core Strengthening**: Classes blend ancient yoga with modern pilates - it’s not just a workout, it’s a work-in for body and mind. - **Online & Personal Sessions**: Join me in person or online, wherever you are. All levels welcome, beginners to advanced. - **Intentional Movement Workshops**: Expect to be challenged, build strength, move with purpose, and yeah, you’ll feel the burn! ## More services from Yoga & Pilates by Rohit - [Yoga & Pilates Fusion](https://mytribe.in/_rohit__prajapati/yoga-pilates-fusion) · ₹400-1,500 per session (1 hour) (estimate) - [Personal & Group Training](https://mytribe.in/_rohit__prajapati/personal-group-training) · ₹800-2,500 per session (estimate) - [Yoga Instruction](https://mytribe.in/_rohit__prajapati/yoga-instruction) · ₹500-2,500 per session (estimate) ## Experts similar to Yoga & Pilates by Rohit on mytribe - [Music Production by DJ Ashraf](https://mytribe.in/djashraf_/music-production) · ₹5-20K per track (estimate) · Goa ## Book To book Yoga & Pilates by Rohit, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Pilates%20Instruction%20by%20Yoga%20%26%20Pilates%20by%20Rohit.)