--- title: "Corrective Exercise for Injury Recovery & Better Posture - mytribe" description: "Regain strength and improve functional movement with expert Corrective Exercise. Our post-rehab training helps with injury recovery, back strengthening, and postural correction for a pain-free life. Book your session on Tribe." canonical: https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training last_updated: 2025-10-01 --- # Corrective Exercise & Post-Rehab Training in Delhi Ncr By [Monica Rastogi](https://mytribe.in/studiopilatesretreat) · I help you recover from injuries and chronic pain with personalized Pilates and Gyrotonics routines, focusing on safe movement, joint stability, and posture correction. ## Locations Visit studio in Rama Krishna Puram, New Delhi ### Visit at - Studio at Sector 6, Rama Krishna Puram, New Delhi (close to Vasant Vihar, Munirka, Hauz Khas, Safdarjung Enclave, Green Park, Bhikaji Cama Place) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Duet Corrective Maintenance Session Shared maintenance session for two people focusing on functional mobility and core strength using circuit stations. Typically ₹1,800-2,200 per person / per session (estimate) #### Session Format * **1:2 Ratio:** Strictly limited to 2 participants for higher supervision than standard group classes. * **Circuit Rotation:** Participants rotate between stations (e.g., one on **Ladder Barrel**, one on **Reformer**). * **Guidance:** Continuous verbal cueing on form with shared manual corrections. #### Training Focus * **Maintenance:** Designed for post-rehab clients maintaining joint health and core strength. * **Functional Movement:** Exercises mimicking daily activities (squatting, reaching) using **Stability Chairs** and **Bosu Balls**. * **Spinal Mobility:** Rhythmic seated motions on the **Gyrokinesis** stool to improve flexibility. ### Initial Injury Screening & Movement Assessment A mandatory 60-75 minute evaluation to map injury history, analyze spinal alignment, and test joint mobility before starting therapy. Typically ₹2,500-3,500 per assessment session (estimate) #### Diagnostic Consultation * **Time Allocation:** 60 to 75 minutes of dedicated 1-on-1 evaluation time. * **Medical Review:** Detailed discussion of injury timelines, past surgeries, and chronic pain points (e.g., Rotator Cuff, Lumbar spine). * **Goal Mapping:** Establishing recovery milestones like pain-free walking or return to sport. #### Physical Testing * **Postural Check:** Static assessment of spinal alignment (Lordosis/Kyphosis) and pelvic symmetry against a grid. * **Gait Analysis:** Visual observation of walking patterns to identify imbalances like overpronation. * **Mobility Testing:** Active and passive stretching on the **Cadillac (Trapeze Table)** to test safe range of motion without load. #### Facility Access * **Private Setting:** Conducted in a private studio environment in Sector 21, Noida. * **Exclusive Use:** No other clients present during the assessment to ensure privacy for medical discussions. ### 1-on-1 Specialized Rehab Therapy Premium 60-minute therapy combining Gyrotonic pulleys and Pilates equipment for spinal decompression and targeted recovery. Typically ₹2,800-3,600 per session (estimate) #### Customized Protocol * **Hybrid Methodology:** Integration of **Pilates** (for stability) and **Gyrotonics** (for fluid joint mobilization) in a single session. * **Safety Spotting:** Hands-on manual adjustments and tactile cueing to ensure safe muscle engagement. * **Pacing:** Slow, breath-focused movements modified instantly for pain management. #### Specialized Equipment * **Gyrotonic Pulley Tower:** Usage of weight-and-pulley systems to decompress the spine and mobilize stiff hips or shoulders. * **Clinical Apparatus:** Full access to high-end Stott Pilates **Reformer**, **Cadillac**, and **Stability Chair**. * **Corrective Props:** Utilization of foam rollers, rotator discs, and flex bands for isolation of injured areas. ## About Corrective Exercise & Post-Rehab Training ### Why I Do This Old injuries and stubborn pain can make you feel disconnected from your own body. I know how tough that is. My approach is all about helping you rebuild that connection—moving with control, awareness, and a bit of fun thrown in. I want you to get back to feeling steady, strong, and comfortable in your own skin. ### Who This Is For If you’re: - Coming out of an injury and need gentle, guided movement - Struggling with chronic back pain or Scoliosis - Sitting long hours and want your posture sorted - Dealing with cranky knees, ankles, or shoulders needing joint stability training - A senior wanting safe movement for seniors that isn’t boring or too intense ### How We Work We use Pilates and Gyrotonics—both are brilliant for injury recovery routines and spine work. No “push through pain” stuff. I focus on mindful breath, controlled movement, and keeping things light. Spinal mobility exercises are a big part, because the spine is where everything starts. ### What Clients Say My older clients especially love how much looser and more mobile they feel. The studio’s chill, no pressure, and you can move at your own pace. I’m there, hands-on, making sure your form is right and you feel safe. ### My Promise I keep learning, always bringing in new science—like posture correction program techniques. Your body’s unique, and I’m committed to helping you find what works best. If you’re ready to move freely again, I’m here for you. ## Highlights Browse through Monica Rastogi's best work. ### [Featured](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training/featured) - ![I believe in a hands-on approach, ensuring your form is correct and you feel safe in every movement. Here, I'm guiding a client through a spinal stretch on the Cadillac, helping her achieve a deeper, more effective release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2d1b5a9-7810-471e-8fd4-cf528442880c) - [Video: Listen to what one of my lovely senior clients has to say about her experience with Gyrotonics. It's so rewarding to see her feel looser, more energetic, and discover what her body is capable of. This is why I love what I do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73d08538-b7bd-45b4-869e-10bc67bf7b37) - ![Finding that moment of stillness and control is key. This exercise on the Pilates Stability Chair is not just about physical strength, it's about the deep connection between your breath and your body, allowing you to move with effortless grace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4660f459-d292-467f-a5dd-794b73cfd7a0) - [Video: This is a beautiful example of spinal articulation on the Cadillac. We work on moving each vertebra one by one, which is fantastic for decompressing the spine and improving overall mobility, especially if you deal with back stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8fd637d-5076-4a67-84f5-932e0f4512a1) - ![Every body is unique, and I love the challenge of teaching each person. Here, I'm assisting a client on the Ladder Barrel to ensure she maintains proper alignment and gets the most out of this powerful side-body stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82c10c3b-74fe-4001-b1df-9c53cf278eef) - [Video: The Pilates Reformer is an amazing tool for improving flexibility. This sequence focuses on opening up the hips and lengthening the hamstrings in a controlled way, which is essential for relieving lower back tension and improving posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1882788b-8c96-4ef7-95a8-1b20471b7f5c) - ![We work hard, but we always make time for fun! The energy and laughter in our group sessions are a huge part of what makes our community so special. It's a joy to move with these wonderful people.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daf89b62-6de5-4db3-b4ce-15b975bdf362) ### [Spinal Health & Posture Correction](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training/spinal-health-posture-correction) - [Video: This back extension on the Cadillac is a fantastic corrective exercise for strengthening the entire posterior chain. It helps counteract the effects of slouching and builds endurance in the muscles that support your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/500578b9-b102-489c-a032-1bf3c56e03ee) - [Video: Here we are using the Trapeze Bar on the Cadillac for a supported bridge. This movement encourages spinal articulation and opens up the chest and shoulders, providing a wonderful release for the upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd854e0f-3b39-4009-bd27-3efc63172a07) - [Video: Using the roll-down bar on the Cadillac helps guide the spine through a full range of motion. This exercise is excellent for improving posture by focusing on the sequential movement of each vertebra.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a4a93c9-fd26-4c6c-a9b3-15850acfb03b) - [Video: A full backbend, or wheel pose, on the Cadillac requires significant strength and flexibility. We build up to this gradually, ensuring the spine is supported and the movement is controlled.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94576e73-5b5b-47db-9b9a-eb0fa39a7671) - [Video: This back extension over the Ladder Barrel is a challenging move that deeply strengthens the spinal erector muscles. It's an advanced exercise that builds incredible back endurance and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39fdd1bb-06f5-4da6-ab68-d0063cd357dc) - [Video: Opening the chest and the front of the hips is key to relieving back pain. Using the Reformer like this allows for a deep, supported stretch that feels amazing after a long day of sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb03d153-660b-4f51-86fe-d3a87882c157) - [Video: The Tendon Stretch on the Reformer is an advanced move that deeply mobilizes the shoulders and stretches the entire back of the body. It requires core control and builds fantastic flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/884a300c-6263-4f1c-8e13-d46b963dceb2) - [Video: Adding a stability ball to this back extension on the Cadillac introduces an element of instability. This challenges your core and back muscles to work harder to maintain balance, making it a fun and effective workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e36a2fb2-b617-4a6b-8f5c-537f3da37fd9) - [Video: Here, a client is performing a "swan" exercise on the Cadillac while lying on a BOSU ball. This variation increases the challenge for the core and improves proprioception, which is your body's awareness in space.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e5cecaf-1b89-43c7-87a4-af5a65024de1) - [Video: This exercise on the Cadillac focuses on strengthening the posterior chain, the muscles along your back. A strong posterior chain is fundamental for good posture and preventing back injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/404f064c-5146-4f34-8b5c-bc833657eb95) - [Video: We are working on shoulder mobility and upper back strength on the Cadillac. Opening up the shoulders like this is crucial for anyone who works at a desk and tends to round forward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc1d6b8c-fd3b-4d1b-ab57-d06dc7baf368) - [Video: It's never too late to work on your spinal health. This gentle back extension exercise on the Cadillac is safe and effective for seniors, helping to improve posture and mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cb8f907-d8bb-42b5-badb-0a0e9582ccc8) - [Video: Using a foam roller on the Cadillac, this senior client is challenging her balance and core stability. These gentle movements are wonderful for maintaining a healthy and mobile spine at any age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfd4fdd3-9edb-4baf-a58f-7d72759d9864) - ![Unwinding on a foam roller feels so good after a session. It helps to release tension in the back muscles and gently realign the spine, promoting relaxation and recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a1bcef7-858b-4fc7-9a88-feabfff4bbf2) - ![A group session focusing on core and back work using foam rollers and mini stability balls. These props help us engage the deep abdominal muscles that are essential for supporting the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a68e294f-c97d-4ec2-a561-188bcfd44b64) - [Video: This twisting exercise while kneeling on the mat uses a stability ball to encourage spinal decompression. The gentle pressure from the ball helps create space between the vertebrae as you rotate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/965eb8f8-1008-44a9-a735-5bf9b7b64136) - [Video: A side-lying stretch over the arc barrel on the Cadillac. This is a beautiful way to open up the side of the body and release tension along the spine and ribcage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3a231da-053e-44ff-a137-858eeefb9617) - [Video: This is a "swan dive" over the Ladder Barrel, a classic Pilates exercise for strengthening the back. It requires control to lift and lower the torso, building a resilient and mobile spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a355f930-779d-43bf-a7a4-708c33594569) - [Video: Here, a client performs a swimming exercise on a long box on the Cadillac. This move is excellent for coordinating the opposite arm and leg while maintaining a stable torso, a key skill for back health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7710aa40-c30c-4c41-b639-a637677d4e7c) - [Video: This exercise on the arc barrel focuses on thoracic extension. It's a fantastic movement for improving upper back mobility and correcting a rounded shoulder posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/999ced30-177c-493f-8dce-1aa3bc1218d1) - [Video: A seated spinal stretch over the arc barrel on the Cadillac. This variation allows for a deep, supported flexion of the spine, helping to release tightness in the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0abc853-0f31-43c8-9ad8-583f5ecedcae) ### [Gentle Joint Recovery & Stability](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training/gentle-joint-recovery-stability) - [Video: This lunge on the Cadillac with resistance bands is perfect for calf lengthening and ankle strengthening. Building strength and mobility in the ankles is so important for supporting the knees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4356ccaf-f10d-4333-9746-eb9b4b6179e4) - [Video: This supported squat on the Cadillac is a great challenge for the legs. The straps provide feedback and resistance, teaching you to focus on stability, posture, and breath to perform the movement correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7711a8d6-cbf4-4414-ada7-a2604dbc1777) - [Video: Here we are using a large stability ball against the wall to work on the rotator cuff. This is a gentle but effective way to strengthen the small muscles that stabilize the shoulder joint.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7494d894-0443-45ab-b799-6ee3b5da7e17) - [Video: By adding a small ball under the foot, this exercise on the Stability Chair becomes a great challenge for ankle stability. This is a fantastic injury recovery routine for weak or unstable ankles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abcef099-49df-44f3-a7ed-6a2bed7d7060) - [Video: This single-leg exercise on the Stability Chair is a powerhouse for the glutes, legs, and ankles. It also seriously challenges your balance and core control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adac3ec8-322e-45a4-a060-eceb928063b8) - [Video: Lying on a foam roller while using the Stability Chair adds a significant balance challenge. This forces the deep core muscles to engage to keep the pelvis stable while the legs are working.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c62a7dcf-ad29-483b-92e3-09b2ac33df98) - [Video: This is a great example of a balance and strength challenge on the Stability Chair. This movement is excellent for building single-leg stability, which is crucial for knee and hip health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/baa6424d-8944-4e8d-bd01-799c3d465989) - [Video: The "Swan Dive" on the Stability Chair is an advanced exercise that challenges your entire body. It requires immense back and glute strength to maintain the extension in your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/274f6272-ab67-4713-8236-45ff0d136747) - [Video: Working the shoulders on the Cadillac requires the whole body to work together. This exercise helps build strength and stability in the shoulder girdle while maintaining a stable core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7911a8d3-9bc4-43cf-9480-4f52c068d8b3) - [Video: On the Reformer, we can do specific exercises to mobilize the ankle and knee joints in a safe, controlled manner. This is perfect for post-rehab work or for anyone with joint stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80ed55c0-bc30-4dbc-ad56-c7f6353c6bee) - [Video: This fun bouncing exercise, with a ball tucked behind the knees, is surprisingly good for the joints. It promotes circulation and helps to gently load the knees in a safe range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9b724fc-262a-4c23-9dd7-a4ac36f92221) ### [Safe & Fun Movement for Seniors](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training/safe-fun-movement-for-seniors) - [Video: I love this honest feedback from one of my senior clients about her Gyrotonics journey. It shows that anyone can benefit from this beautiful movement system, feeling looser, more supple, and clearer in mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73d08538-b7bd-45b4-869e-10bc67bf7b37) - [Video: Here is a lovely client just starting out with Gyrotonics. The machine provides support while guiding her through fluid movements that are wonderful for joint mobility and spinal health. She already feels very good!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e242c83e-1d2e-4aa0-953e-7ede776f3b1b) - [Video: Looking this lovely and fit at 69 is a testament to her commitment! Age is just a number, and her dedication to a healthy, active lifestyle is truly an inspiration to us all.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40c287ce-e79f-4dcd-8a73-c3a8add02738) - ![Here is a client performing a gentle leg exercise on the mat with ankle weights. We focus on slow, controlled movements to build strength without putting any strain on the joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/343242b9-4855-451d-9b93-de7034eee2bc) - [Video: This video shows that age is no bar for learning new things. This client is using the Gyrotonics machine to create beautiful, flowing movements for her spine, improving mobility and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88352619-b79e-4a85-92d7-c1914f4d8089) ### [Gyrotonics: Fluid & Rhythmic Movement](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training/gyrotonics-fluid-rhythmic-movement) - [Video: This is the "Dolphin" exercise on the Gyrotonics Pulley Tower. It's a beautiful, flowing movement that articulates the spine and mobilizes the hips and shoulders all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2cb3310c-5588-491b-861a-79593d41114b) - [Video: Listen to this client's experience with Gyrotonics. She perfectly describes the ingredients of rhythm and discipline, and how it helps her feel stretched, supple, and more energetic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73d08538-b7bd-45b4-869e-10bc67bf7b37) - [Video: It's wonderful to see a client connect with the Gyrotonics method. The equipment provides gentle guidance, making it accessible for beginners to explore three-dimensional movement and improve their mind-body connection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e242c83e-1d2e-4aa0-953e-7ede776f3b1b) - [Video: The circular, spiraling movements of Gyrotonics are fantastic for the spine. This exercise helps to create space and mobility, proving that you can find fluid movement at any age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88352619-b79e-4a85-92d7-c1914f4d8089) ### [Pilates Equipment In Action](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training/pilates-equipment-in-action) - [Video: This leg press series on the Cadillac is a powerful way to work the legs and hips. The springs provide constant tension, challenging the muscles through the entire range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d37aab4c-c9d3-4656-ab24-dbf8f6611659) - [Video: Hanging exercises on the Cadillac are an incredible full-body challenge. Here, I'm spotting a client as she uses her core and upper body strength to control the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6b79971-98a8-4de8-ba35-dbc20940d8e9) - [Video: This arm series on the Tower looks simple but is very effective. It's great for toning the arms and improving shoulder posture, requiring core stability to keep the torso still.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1741f15-ad07-40ac-8bcd-f93e5b87fa21) - [Video: Let's hang and feel the flow! This exercise on the Cadillac uses the trapeze to challenge core strength and stability in a fun, dynamic way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ded4c335-1dee-4e36-9c18-2d8caf855a78) - [Video: This is a deep hip flexor stretch on the Reformer. Using the moving carriage allows for a dynamic stretch that can be deepened with control, releasing tightness from sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37e3d703-840a-4810-9fc5-3e7af8cb2aca) - [Video: A forward fold, or "Elephant" stretch, on the Reformer. This is a fantastic way to lengthen the hamstrings and release the lower back with the support of the machine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4a269b3-2bc9-4154-ab54-ff7b72a0d84a) - [Video: This seated arm work on the Cadillac uses the roll-down bar to strengthen the upper back and arms. It's essential to coordinate the movement with your breath for maximum benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90943eea-01d1-4823-9b8a-93394e5c9b7c) - [Video: The bridge on the Ladder Barrel is a great challenge for the legs and glutes. The unstable surface requires deep core engagement to maintain the position while moving the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aec19c65-e74f-4d79-9658-78521bf87140) - [Video: Here we are working on back mobility and core control on the Reformer with the long box. This exercise, known as "Pulling Straps," strengthens the back and opens the chest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/934d8043-bb72-43a5-b17e-6f96db641c04) - [Video: This thigh stretch on the Cadillac also incorporates upper back and shoulder mobility. It's a compound movement that challenges the entire body to work in an integrated way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8d85696-2575-4be2-8124-621012496b7c) - [Video: Side bends on the Cadillac with straps around the hips provide assistance and feedback. This helps you achieve more length through your side body while challenging shoulder stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03d7cb6e-337a-4102-8320-13a424c1b03d) - [Video: This bridge variation on the Ladder Barrel with arm movements engages the entire body. It builds endurance as you hold the bridge position while creating movement with the upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dcfb84b3-847a-4b90-92d0-8f7f0fcbc07c) - [Video: Twisting on a Swiss Ball requires mindful coordination of breath and movement. This exercise looks graceful, but it's a serious challenge for your obliques and stabilizing muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbc30a24-3ab1-4f35-b1dc-15224ef22aa5) ### [Our Studio Family & Vibe](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training/our-studio-family-vibe) - ![Happy times with this amazing group! The energy in the studio is always so positive and uplifting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d12db09-4e0f-45eb-9f36-f498f76c8b59) - ![That Friday feeling! Nothing better than ending the week with a great session and even better company.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91584405-1cbb-4a97-a814-1f33568a19ad) - ![Just a few beautiful moments captured after a class. It's all about having fun while getting stronger together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d3cf299-793b-4f27-bb01-5619097eecac) - ![So much joy in one photo! I love seeing my clients connect and build friendships at the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d415c31-8fb1-493f-ab04-3f0afcf63f35) - ![So much fun together, even on a cold day! A good workout is the best way to warm up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5dbf97e-20b6-43ea-9810-e2413cc48542) - ![Posing with the stability balls after a challenging class. We always find a reason to smile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4b99799-722a-4649-b640-618d8af87cdd) - ![Having some FUN with the Swiss balls! These ladies bring so much light and laughter to the studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df9eb774-d104-4e97-8a52-fd533a6d37c1) - ![More happy moments with this incredible group of women. I'm so lucky to have them in my studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4332b1a8-0449-4245-98b9-dc73eaa7b807) - ![Supporting each other, both in and out of the exercises. Here we are practicing a full squat together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a49cb63-d4be-4655-b050-47870741b2f5) - ![Taking the fun outdoors! A beautiful day with a beautiful group of strong women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a2e580f-6401-49b3-a1b3-a50db4cde551) - !["Hey girls, I know what moves we are going to do today!" The pre-class excitement is contagious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d38a29b2-f120-4897-9213-e533ddadd54a) - ![Blue moments! It's always a pleasure to train with these two and see their amazing progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20d3bd8c-5848-430b-b8cf-548a25c056f9) - ![It's always hard to say goodbye, but I'm so happy to have gained a friend. Wishing you all the best on your next adventure!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a30d7b0-1bad-46aa-a02e-aff6b53f073a) - ![Just a typical day at the studio, full of strength, flexibility, and a lot of fun.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/611df158-3578-455f-bcbe-ce3500447cb2) - ![Partner work is a great way to connect and have fun. We're always finding new ways to challenge ourselves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10b8fa87-b872-4f29-99ba-5167cf1dfe3c) - ![Having a fun morning together at the studio. The positive energy here is everything!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/187c597a-7d99-4374-9c94-77a6507a6fbd) - ![Girls just want to have fun! And get a great workout in at the same time. I love the spirit of this group.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daf89b62-6de5-4db3-b4ce-15b975bdf362) ### [My Continuing Education](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training/my-continuing-education) - ![With master trainer Luca, after a wonderful course on the Pelvic Girdle. It was an amazing learning experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1472417c-367c-4192-904a-b9eb3a6a533a) - ![It was such a pleasure to be with two of my Master Trainers. I am always a student at heart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1adbb039-cadf-413a-9c7a-f7e77fbf8406) - ![Our group after finishing a course on the Shoulder Girdle. There is always so much to learn, and it's great to do it together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e62e47b1-2140-4183-9cbe-ecd048100c64) - ![A great group of people with a great teacher. I'm so grateful for these opportunities to learn and grow as an instructor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40200d8f-46ac-402c-9a20-cd7765514635) - ![A fun moment captured during one of our training sessions. Learning should be an engaging and joyful process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0c0d30d-cb8a-4ee3-95b7-d2d96243f2d2) - ![The first day of a therapeutic course on the Pelvic Girdle. I'm always excited to dive deep into the science of movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17550736-189c-4669-affb-da6519356e7f) - ![Everyone getting into the action during a training session. It's inspiring to be surrounded by such dedicated professionals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d35ac176-2988-47c7-88dd-cff184738ba6) ### [A Look Inside The Studio](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training/a-look-inside-the-studio) - [Video: A little tour of the studio on a beautiful morning. It's a peaceful retreat, ready to welcome lovely people for another day of mindful movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5c43dc3-0bbd-45da-bea1-830ece1a7068) ### [Additional Work & Props](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training/additional-work-props) - [Video: Here we are using flex bands for a mat class to make the back stronger, more mobile, and agile. The resistance from the bands adds a great challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e8e1ace-c021-4421-a18d-336e8ec8d8b9) - [Video: A group mat class working on full squats with a mini stability ball on the head. This is a great way to work on posture and full knee range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c114315-fd93-423a-bc12-1f2482d1fb1c) - [Video: This Pilates mat exercise uses both a flex band and a stability ball. This combination challenges mind-body coordination and improves proprioception.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f613663-6a8c-4681-a576-066abcfa023b) - [Video: This mat exercise uses stability cushions and ankle weights to challenge the core. The unstable surface of the cushion makes your deep abdominal muscles work harder.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c7b2056-aa2a-4d4e-9f8e-000674d8d37e) - ![After a good session, there's nothing like unwinding on the ball. It's a wonderful way to gently stretch the back and relax.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aaf703f4-7b98-4e13-b9f4-b039cb500d39) ## Meet your expert [Monica Rastogi](https://mytribe.in/studiopilatesretreat) ### My story Hey, I’m Monica. Every morning, the birds outside my studio remind me how lucky I am to do this. Teaching Pilates and Gyrotonic isn’t just my job, it’s my happy place. I’m always picking up new skills (like that Gyrotonic course in Kuala Lumpur—wow, what a ride!). The best part? The friends I make. We laugh, we chat, sometimes we even sneak out for lunch. Girls just wanna have fun, right? ### My work - **What I teach**: I offer reformer Pilates sessions, Gyrotonic training, Gyrokinesis, mat work, and rehab-focused classes. - **How I teach**: My sessions are about mindful movement workouts—lots of control, precision, and breath. Looks easy, but your body will know! - **Keeping it fun**: We mix it up with Swiss balls, bands, and more. Every class feels fresh and a little bit challenging. - **For everyone**: Whether you’re young, older, or somewhere between, even Pilates for seniors—everyone’s welcome to join. ## More services from Monica Rastogi - [Gyrotonic & Gyrokinesis Training](https://mytribe.in/studiopilatesretreat/gyrotonic-gyrokinesis-training) · ₹1,200-3,000 per private session (estimate) - [Pilates Training](https://mytribe.in/studiopilatesretreat/pilates-training) · ₹700-3,500 per session (estimate) ## Experts similar to Monica Rastogi on mytribe - [Therapeutic Exercise & Injury Prevention by Prajakta Date](https://mytribe.in/dfitdiva/therapeutic-exercise-injury-prevention) · ₹800-3,000 per session (estimate) · The Whitefield Club - [Pilates by Prashanth Ponnappa](https://mytribe.in/prashanthponnappa/pilates) · ₹500-1,200 per group session (estimate) · Troop HQ- Fitness Studio - [Injury Rehabilitation & Corrective Exercise by Sufiyan](https://mytribe.in/iamsufi007/injury-rehabilitation-corrective-exercise) · ₹1,200-2,500 per session (estimate) · Stretch Pilates and Wellness - [Physio-Led Pilates by Sara Najafi](https://mytribe.in/saraa.physio/physio-led-pilates) · ₹1,200-3,000 per session (estimate) · Pilates Hub - [Private Pilates Training by Core Pilates](https://mytribe.in/corepilatespro/private-pilates-training) · ₹1,500-3,000 per session (estimate) · CorePilates Dollars Colony | Elite Pilates & Fitness Studio in Bengaluru | Transform Your Core Strength - [Clinical Pilates by Dr Pilates](https://mytribe.in/drpilates.bengaluru/clinical-pilates) · ₹800-2,500 per session (estimate) · Dr Pilates | Kalyan Nagar | Reformer Pilates | EMS training | Physiotherapy - [Pilates Classes by Kavita Prakash](https://mytribe.in/pilatesforwellbeing/pilates-classes) · ₹1,000-1,500 per group class (estimate) · Pilates for Wellbeing, Lavelle Road| Pilates in Bangalore| Pilates Training | Pilates Classes - [Strength & Conditioning by Yoginifromsomeworld](https://mytribe.in/yoginifromsomeworld/strength-conditioning) · ₹600-1,800 per personal training session (estimate) · Cult HSR 14th Main | Best Fitness Center in HSR 14th Main, Bengaluru (Dance, Boxing, Strength Training, Book a Free Trial) - [Injury Recovery & Corrective Exercise by A3 Performance](https://mytribe.in/a3performancebangalore/injury-recovery-corrective-exercise) · ₹1,000-2,200 per session (estimate) · A3 Performance - [Injury Prevention & Corrective Exercise by Ranit Roy](https://mytribe.in/thisanimal_lifts/injury-prevention-corrective-exercise) · ₹800-2,500 per session (estimate) · Delhi - [Injury Rehabilitation & Corrective Exercise by Academy of Strength](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise) · ₹800-2,000 per session (estimate) · Academy of Strength - [Injury Recovery & Corrective Exercise by Manish Naren](https://mytribe.in/sixfootninja/injury-recovery-corrective-exercise) · ₹1,000-2,200 per session (estimate) · Basebell - Strength and Rehab ## Book To book Monica Rastogi, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Corrective%20Exercise%20%26%20Post-Rehab%20Training%20by%20Monica%20Rastogi.)