Pelvic Floor and Core Restore 6-Week Course
The exercises in the Pelvic Floor and Core Restore program are targeted to reawaken, enliven, and rebuild the pathways of communication and strength in your pelvic floor to restore sensation, strength, function and vitality to your pelvic floor and your body as a whole.
In-person program includes:
- One (1) 55-minute one-on-one assessment with Anna Grant, PT, DPT, OCS
- 6 weekly classes
- 45-minute classes
This is for you if:
- You’ve ever had pelvic floor physical therapy and want accountability and guidance to keep doing the exercises
- You never had pelvic floor physical therapy and wish you had.
- You feel like there’s strength or sensation missing in your core, pelvic floor, or sexual function (particularly if there was a shift after pregnancy, childbirth, vaginal or c-section delivery)
- You feel like there could be more strength, tone, sensation, control, or release of tension in your pelvic floor.
- You want to be comfortable and confident in your skin and increase your level of presence, unshaken by self-consciousness.
- You’d like to get out of your head and into your body during intimacy.
Mat Classes
Joe's Mat
Explore the 34 exercises created by Joseph Pilates. Mr. Pilates created the apparatus so that we could prepare our bodies to be successful on the Mat. We always say the Mat is the end all be all of the method! Intermediate/advanced level.
Slow Strength
Slow strength classes are highly efficient workouts that guide you mindfully and safely through super slow repetitions of whole-body, deeply strengthening exercises. These classes:
- were developed for women with osteoporosis - to build stronger bones and keep your joints safe
- build strength, power and muscle tone
- improve metabolism so you can exercise less and burn more fat - even while you sleep
- increase cardiovascular health
Foam Roller Mat Class
Held on Friday mornings, the Foam Roller class is intended as a release from the wear and tear of the week. Rolling helps your Pilates practice by unlocking sticky joints and muscles, freeing the body for a wider range of motion with less effort. This class can also incorporate tennis and lacrosse balls.
Spine Corrector - All Levels
The Spine Corrector is a modification on one of several small barrels invented by Joseph Pilates. Because of the shape of the barrel, the spine is allowed a wider range of motion and more support. Spine Corrector classes challenge balance, range of motion/strength, endurance, and complacency.
Reformer Classes
Reformer 101
Obviously, a great place to start your Pilates journey, but also a place to grow your practice. 101 classes function more like mini workshops, intense focus on form and exercise quality. Exercises in the intermediate and advanced Pilates repertoire build off of the beginner exercises. In order to succeed and stay safe in more advanced classes, a solid foundation must be built. These classes are slower paced, but challenging, and cover the exercises in the beginner Reformer series as well as the a look toward future progressions. Exercises include: Footwork, 100, Short Box Series, Elephant, Knee Stretches, etc.
Reformer
The next progression in the reformer system, Reformer is for students already proficient with the classical reformer apparatus and order. Students are expected to know the order, name, set up, and choreography of all Reformer 101 exercises. Some intermediate exercises include Breaststroke, Teaser on the Long Box, Horseback, Short Spine Massage/Stretch into Semi-Circle, and Long Spine Massage/Stretch. Intermediate reformer classes move more swiftly and we don’t want students to feel lost or unsafe. If you are unfamiliar with the classical reformer series or the above mentioned exercises, please continue with 101 classes until you feel more comfortable or have been invited to move on.
Intermediate Reformer*
Intermediate Reformer classes are swiftly moving classes based around the classical reformer order as taught by Joseph Pilates. This is a chance to focus on deeper technique to truly advance your Pilates practice to a higher level. Because of this, order and set up cues are rarely given. Students are expected to know the order, name, set up, and choreography of all exercises and move through the series without prompting. This allows teachers to offer advanced technical cuing. Advanced Reformer classes at SFP require approved proficiency in the following exercises: Snake, Twist, Headstand 1, Headstand 2, Back Bend, High Bridge, Long Spine Stretch/Massage, Star, and Russian Splits.
*Please be aware all participants should be very familiar with the Order, including the entire Rowing, Long Box, Long Stretch and Short Box Series.
Tower Classes
Tower 101
The Tower is an adaptation of the Pilates Cadillac. This apparatus consists of a stationary, elevated mat and a “tower” of springs and bars. Tower 101 is for students who are unfamiliar with the tower exercises, new to Pilates, injured, or looking to find deeper understanding of their Pilates practice. A slower paced class where questions are welcome.
Tower
These classes are for those familiar with the names, and set up of the Tower components, including arm springs, leg springs, roll down bar, and push through bar sprung from above and below. Intermediate Tower classes move more swiftly than Tower 101 classes and offer fewer set up cues. Some intermediate exercises include Parakeet, Airplane, Spread Eagle, and Reverse Push Through.
Pelvic Floor and Core Restore 6-Week Course
The exercises in the Pelvic Floor and Core Restore program are targeted to reawaken, enliven, and rebuild the pathways of communication and strength in your pelvic floor to restore sensation, strength, function and vitality to your pelvic floor and your body as a whole.
In-person program includes:
- One (1) 55-minute one-on-one assessment with Anna Grant, PT, DPT, OCS
- 6 weekly classes starting Wednesday, April 19, 2023, ending May 24, 2023
- Wednesdays at 12:30pm PDT
- 45-minute classes
This is for you if:
- You’ve ever had pelvic floor physical therapy and want accountability and guidance to keep doing the exercises
- You never had pelvic floor physical therapy and wish you had.
- You feel like there’s strength or sensation missing in your core, pelvic floor, or sexual function (particularly if there was a shift after pregnancy, childbirth, vaginal or c-section delivery)
- You feel like there could be more strength, tone, sensation, control, or release of tension in your pelvic floor.
- You want to be comfortable and confident in your skin and increase your level of presence, unshaken by self-consciousness.
- You’d like to get out of your head and into your body during intimacy.
Pregnancy Classes
Prenatal
Tailored specifically for pregnancy, this class focuses on safe use of the abdominal muscles, and staying strong as the body changes. Learn important modifications to exercises and fitness goals from a highly qualified instructor. A must for all active (and inactive) mamas.
Baby-Wearing Postpartum
Pregnancy creates massive changes in the body. Upon returning to exercise, most doctors advise "starting slowly." But what does that mean? It's important to build your strength back properly. Jumping back in before you've rebuilt the supporting musculature can lead to injury and a much longer recovery. Let our well-trained postpartum specialists guide you through the complicated rebuilding process. You are welcome to bring your non-crawling babies and wear them during class, but be sure to have your doctor's approval.
Wunda Chair Classes
“You can’t cheat The Chair!” While other pieces provide support and feedback, the Wunda Chair offers very little in the way of “help”. Wunda Chair classes challenge balance, stability, organization, and courage. Understanding an exercise on the Wunda Chair will help you understand and perform related exercises elsewhere.
Barre Classes
Flo Barre - All Levels
A small step away from the classical Pilates repertoire, Flo Barre offers a quick paced play on the Pilates mat, ballet barre, and traditional strength training. This class focuses on the skills of standing, balancing, and endurance. In this class you will use light weights, small balls, magic circles, and the ballet barre.
Adult Ballet - All Levels
Experience all the best this beautiful art form has to offer including flexibility, strengthening, sculpting, stretching, balance and grace. This class is designed for adult students who either have no formal Ballet training or who have studied Ballet in the past and wish to resume training. Emphasis in class will be on correct placement, body alignment, stretching, and musicality. Class includes barre and center work with simple choreography in a fun, relaxed, and encouraging environment. Ballet shoes recommended.
