25 years of teaching experience

From Stiff and Sore to Strong and Aligned -Your 8-Week

Mindful Pilates Path.

This course combines customised Pilates movements for people with poor poor posture and chronic pains. Designed specifically for adults over 35 years old who want to move pain-free and improve their postures.

New course dates will be released in February 2026

8 weeks x 90 mins lesson

Customised Pilates mat exercises

Postural Analysis

If you are living with chronic pain, you know how it feels...

1. Discomfort at Work

Standing and sitting becomes uncomfortable for you due to chronic pains

2. Neck & Shoulder Pains

Stretching was only a temporary relief. The pain returned as the root of the problem not addressed.

3. Frequent visits to the clinics

Frequent visits to physiotherapy and chiropractor clinics to relieve nagging chronic pains

4. Disrupted sleep

Woken up several times a night as your sleep were disrupted by chronic pains

You're not alone. Studies show that 80% of adults will experience back pain, and neck pain affects millions more. But there's a gentle, natural way forward.

Why I created this unique course?

Hi, I am Carol. After 25 years of helping people move pain-free, I discovered that awareness is the missing piece most movement programs ignore.

Traditional exercise often forces your body into positions. My approach teaches you to listen to your body first, then move with intention and care.
This is what makes the difference between temporary relief and lasting transformation.

"I've seen too many people push through pain, only to make it worse. Mindful movement is about working with your body, not against it."

My Unique Qualifications

As both a pilates matwork instructor and yoga
instructor who integrates mindfulness practices
in my daily life, I understand the mind-body
connection intimately. This course combines:

  • Safe, mindful Pilates matwork movements for core strength

  • Breathwork techniques to address stress patterns

  • Mindfulness approach to avoid practising pilates as a cardio workout

  • Integrate proper relaxation to balance
    your nervous system

Your Instructor (Carol Cheong)

25+ Years of Healing Experience

Certified Stott Pilates Instructor

Certififed Sivananda Yoga Instructor

Mental Wellness Coach

Breathwork Coach

Part-time Lecturer in a local university
in Singapore

• Based in Singapore

The Mindful Movement Difference

Unlike regular exercise that can strain your body,

Mindful Movement combines gentle Pilates with awareness practices to heal from the inside out.

The Complete Mind-Body Solution. This isn't just another Pilates course.

It's a comprehensive approach that addresses both the physical and mental aspects of chronic pain.

1 Safe Core Strengthening

Gentle, effective movements designed to strengthen your core without strain or risk of injury.

2 Posture Realignment

Learn how to naturally improve your posture through mindful movement and body awareness.

3 Stress-Release Breathwork

Powerful breathing techniques to release tension and break the stress-pain cycle.

4 Postural Analysis

Get personalized posture coaching from experienced instructor and physiotherapist.

What You'll Experience

  • Less pain within the first few weeks

  • Better posture and confidence

  • Improved sleep quality

  • Stronger core and better balance

  • Tools to manage stress and tension

  • Ability to move with joy

Your 8-Week Mindful Movement Journey

Each week builds awareness and gentle strength, creating lasting change through mindful practice

1 Foundation & Assessment

Understand your body, learn basic breathing, and establish your baseline

2 Core Awakening

Gently activate deep core muscles and improve spinal awareness

3 Posture Reset

Address forward head posture and rounded shoulders

4 Spine Mobility

Increase flexibility and reduce stiffness throughout your spine

5 Strength Building

Progressive strengthening for long-term spine support

6 Stress & Tension Release

Learn mindfulness techniques to release physical and mental tension

7 Integration & Flow

Combine all elements into smooth, confident movement patterns

8 Your New Normal

Create a sustainable practice for lifelong pain-free movement

Real People, Real Results

"I've been suffering from strong tensions in neck and shoulders for a very long time. Before taking up Pilates lessons with Carol a few years ago I haven'´t been aware of my body and my breathing. Carol helped me in creating body awareness and taught me how, proper breathing helps to release stress and body tensions. She is an excellent and very experienced teacher! Her exercises are well explained step by step and easy to follow and on top, very effective."

Nicole Hoeger

"I suffered from frozen shoulder. I went to chiropractor but couldn't get it healed. I went through intensive TCM treatment by a specialist physician for a period of time but could not raise my arm straight up.

Thereafter, I chanced upon Carol from her Facebook post on Mindful Pilates. I didn't sign up because of my shoulder, it was more to correct my posture. I have since been consistently practising with her. My frozen shoulder had also recovered unknowingly while practising Mindful Pilates with Carol.

Cheng Keong

Carol was very intuitive and knew how to adapt the class as the pregnancy progressed. I always had lower back issues. After delivery, I continued classes during the post partum period. Carol was really good at motivating me to do more in small steps, which helped me to get back in good shape easily. She was very compassionate & understanding of the challenges of a new mother.

Priyanka

Carol is passionate bout delivering her best when she conducts her lessons. She walks her talk. All these years as her student, her coaching and energy levels have been consistent. Carol not only guides, she continues to observe each of us diligently...Her lessons are not just rejuvenating but also therapeutic.

Adaline

Ready to move towards a stronger body and a well balanced mind?

$290

Top features

* Customised pilates exercises
with pilates props. Step-by-step
mindful Pilates instruction created with over 25 years of teaching experience (pilates matwork) to help you regain your strength and mobility

Postural Analysis

Get personalised posture coaching from your experienced instructor and 1 session with a physiotherapist.

Stress-Release Breathwork

Powerful breathing techniques to release tension and break the stress-pain cycle.

All props are provided

Early Bird Rate

$290

Join our waiting list.
You will be notified first when we release the dates for the next course.

Stop letting chronic pain control your life.
Join hundreds of students who have discovered the
power of mindful movement and stress-release techniques.

GOT QUESTIONS?

We've got anwers

What is mindful Pilates, and how can it help improve my posture and relieve chronic pains?

Mindful Pilates combines the principles of Pilates with a focus on mindfulness and body awareness. This mini online course will teach you how to align your body properly, strengthen your core, and improve flexibility while cultivating a mindful connection with your movements. By practicing mindful Pilates regularly, you can experience enhanced posture and find relief from chronic pains caused by poor alignment and muscle imbalances.

Do I need any prior experience with Pilates to enrol in this on-site course?

This course is designed for people who are absolute beginners. You do not need prior experience.

How long is each lesson, and what props do I need for this course?

Each lesson in the mindful pilates course is 90 minutes long. The pilates exercises, breathing and relaxation guides are curated to efficiently target posture improvement and pain relief. As for props (resistance band and pilates ball) and mats, we will be providing for this course.

Will this course address specific chronic pain conditions such as back pain, neck pain, or joint discomfort?

Yes, our mindful pilates course is tailored to address common chronic pain conditions, including back pain, neck pain, and joint discomfort. Through focused exercises, you'll learn how to strengthen the supporting muscles, improve flexibility, and create better body alignment, which can alleviate pain and promote long-term relief.

However, if you have acute pain or health condition, please consult your doctor before signing up. We will also have a short chat with new participant to give you proper and professional advice.

How often should I practice mindful Pilates to see noticeable improvements in my posture and chronic pain relief?

Consistency is key to seeing improvements. We recommend practising the mindful Pilates sessions at least 3 times a week. We can guide you on how to have short home practice, after attending the in-person course.

With regular practice, you can expect to experience enhanced posture, reduced chronic pain, increased body awareness, and overall physical and mental well-being.

Breathe Deeply, Live Fully