Pilates Training
Sangam Co-Operative Housing Society
I teach Pilates using both mat and equipment, focusing on breath, control, and safe movement for all ages and fitness levels, including post-rehab support.
Pricing Guide
Monthly Small Group Mat Subscription
Session Structure
- Frequency: Package includes 3 group classes per week (approx. 12 sessions per month).
- Duration: Each session runs for 55 to 60 minutes, covering warm up to cool down.
- Batch Size: Limited to 4 to 8 participants to ensure form correction and safety.
Props and Equipment
- Mats: Professional high density Pilates mats provided by the studio.
- Resistance Tools: Use of Flex Bands for limb strengthening and Magic Circles for adductor engagement.
- Stability Aids: Integration of Large Swiss Balls and Mini Stability Balls for core challenges.
- Recovery: Foam Rollers utilized for fascial release and spinal mobility work.
Studio Environment
- Flooring: Polished hardwood flooring designed for shock absorption.
- Facility: Air conditioned residential style studio with a community focused atmosphere.
Semi-Private Equipment Session
Apparatus Access
- Reformer: Full usage of carriage, springs, and straps for flow sequences and resistance training.
- Chairs and Barrels: Includes Stability Chair (Wunda Chair) for pelvic stability and Ladder Barrels for spinal extension.
- Correction: Use of Arc Barrels (spine correctors) for thoracic opening exercises.
Training Format
- Ratio: Small group format (maximum 3 to 4 students) to ensure eagle eye supervision.
- Intensity: Focuses on spring loaded resistance to build lean muscle tone, distinct from mat work.
- Feedback: Hands on tactile feedback from the instructor to correct alignment on moving equipment.
Class Logistics
- Setup: Equipment is pre set with necessary attachments like jump boards based on the lesson plan.
- Mirrors: Full length mirrors available for visual self correction during lunges and standing work.
1-on-1 Rehab & Cadillac Private
Customized Programming
- Target Audience: Designed for special populations including Scoliosis, Pre or Post Natal, and Disc Herniation cases.
- Assessment: Includes initial postural analysis and movement screening to identify muscular imbalances.
- Methodology: Blends Pilates with Gyrotonic principles to improve joint mobility and fascia elasticity.
Exclusive Equipment
- Cadillac Table: Exclusive access to the Trapeze Table for spinal decompression and hanging exercises not available in groups.
- Manual Therapy: Constant spotting and manual adjustments to facilitate neuromuscular re education.
- Micro Progressions: Use of weighted bars and stability cushions for targeted strength building.
Session Experience
- Privacy: Dedicated use of the equipment area with minimal distractions.
- Education: Focus on the mind body connection and breath mastery to explain the mechanics of recovery.
About Pilates Training
Why I Love Pilates
Pilates, for me, is about more than toned arms or flexibility. It's about that feeling when your mind and body are in sync, and suddenly movement feels easy - almost like a dance. I always say, once you get the breath and focus right, everything else falls into place.
How We Move
My sessions are about mindful movement, not just reps. I guide you to slow down, pay attention, and let your breath lead. Each class brings in:
- Control and precision (no rushed moves here)
- Breathwork in Pilates to help power and steady you
- Flow, so you feel the rhythm in your body, not just the burn
Tools and Techniques
Whether you’re curious about Pilates reformer classes or love classic mat work, I use all the gear:
- Reformer, Cadillac, Chair, Barrels - each brings its own challenge
- Flex bands, foam rollers, stability balls, and sometimes those little props that make you go, “Oh, yeh toh kaafi tough hai!” (Oh, this is actually tough!)
Who This Is For
Pilates really is for everybody – all ages, all goals. I see people coming in for strength, flexibility, injury rehab or just to feel better moving. If you’re post-physio and want safe, post-rehab Pilates exercises, I’m here for that too.
Our Vibe
We keep things real. Some days you nail it, some days you wobble. We laugh a lot, we learn together, and every session is a little step forward - for your body and your mind.
Meet your Expert
Monica Rastogi
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.
