The Mindful Strengthening Method
Your 8-week Posture Journey
Stop Living with Pain from
Poor Posture
8 weeks to stand taller, feel stronger, and move with confidence again - from your own home
DID YOU KNOW?
Low back pain (LBP) has the highest prevalence globally among musculoskeletal conditions and is the leading cause of disability worldwide.
Most people experience LBP at some point in their lives. The peak in the number of cases occurs at 50–55 years, and women experience LBP more frequently than men.
Neck pain affected 203 million people globally in 2020 and is projected to rise to 269 million by 2050
(References from National Library of Medicine)
Why Join This Programme?
Unlike generic Pilates classes, Mindful Pilates Matwork is therapeutic - elping you build strength safely while relieving chronic pain, tension and stiffness
Mindful Pilates helps you to dive deeper and learn how to activate those postural muscles.
Physical & Mental Benefits
Stronger Core & Injury Prevention
Better Balance to prevent falls
Improved Posture & Pain Relief
Master Stress Reduction
This is for you if:
You struggle with lower back pain or neck and shoulder tension
You've had to cancel sports or travel plans due to pain
You want to improve your posture & move with confidence
What you'll Learn
Mindful Pilates
(Main Practice for this course)
Be guided on modified mindful pilates mat exercises that will strenghten your core effectively & safely
Gentle Yoga
Be guided on beginner and back friendly yoga poses that will help to enhance your flexibility and spinal mobility
Mindfulness Practice
Learn how to breathe properly and relax properly. Reduce anxiety and improve moods. Reduce risk of depression.
Module 1
Basic Pilates principles and terminology
Breathwork for relaxation and focus
Module 2
Core activation techniques
Essential Pilates exercises for core strength
Modifications for different fitness levels
Module 3
Pilates exercises for better alignment
Enhancing spinal flexibility and mobility
Mindfulness practices for postural awareness
Targeting tight areas in the body
Combining mindfulness with stretching
Gentle yoga stretches to help you improve flexibility
Mindfulness practice
Module 4
Pilates mat exercises for overall strength and balance
Full-body tutorials for a holistic approach
Connecting breath with movement
Practise with simple props to enhance strength and mobility
Tracking progress and celebrating achievements
New sequence of gentle yoga stretches to help you improve flexibility
Mindfulness Practice anywhere, anytime.
Module 5
Applying Mindful Pilates principles beyond the course
Maintaining good posture during daily activities
Creating a long-term mindful movement plan
What my students say?
Anne Tourney
Mindful Pilates is an approach I have never seen, and it's very important for me at this time in my life. I think it's always beneficial to review the basics of Pilates, especially when the approach is so unique.
Priyanka
I always had lower back pain issues, Ompulence online mindfulpilates and yoga classes really helped me to stay balanced and be aware of my posture. After delivery, I continued the classes as it was important to gain back my strength and stamina.
Suzanna Kusuma
Having online classes with Carol was one of the best things I could have. The classes are well structured and focusing on the fundamentals...there's a lot of core engagement once we get into the details, though the exercises may look simple.
Michelle
I have chronic lower back pain. I am able to function better in my daily routine after attending Carol's mindful pilates classes.
Balan
I have lower back pain. My physical and emotional energies are always lifted at the end of the mindful pilates class and yoga stretches.”
Nicole Hoeger
I’ve been suffering from strong tensions in neck and shoulders for a very long time...Carol's pilates mat exercises are well explained and very effective
Cheng Keong
I suffered from frozen shoulder. I went to chiropractor but couldn’t get it healed. My shoulder had recovered unknowingly while practising Mindful Pilates with Carol.
You will be guided on the fundamentals of Stott Pilates and build strong inner core muscles effectively and safely, without straining your back or neck!
Access customised video tutorials and bonus new video tutorials, plus 2 x one-on-one online coaching that will help you to kick start your mindful movement practice that will activate your deep core muscles in 14 days or lesser.
Customised core strengthening pilates exercises
Gentle yoga stretch that will help you to stretch mindfully and connect with your breaths
Learn how to release tension with mindful breathing & relaxation
Embrace mindfulness practices that will support you in any location or time.
US$ 677
US$297
This price may go up.
Limited participants per month
Sign up now as I will close registration when my calendar is full for the month.
See you on the mat!
Unlock the secret to a Pain Free life today!
ONE-Time Payment
US$297
One-on-one online Coaching during course duration (2 x 45 mins personal coaching) You can view my Calendly schedule here and will be invited to book your online coaching after registration.
Receive your postural analysis by submitting your photos
Access 20 video tutorials on mindful pilates mat exercises
Access gentle yoga video tutorials
Access Mindful breathing, total relaxation & mindfulness practice video guides
PDF Notes with visuals and clear explanations to enhance learning
What Happens After You Sign Up?
Step 1 : Welcome Email- Check your inbox (including spam/junk)
Step 2: Registration Form - Fill in details about your movement history & posture
Step 3: Pre-Course Materials - Receive notes and videos to prepare for the first session
Meeting your Instructor - Carol Cheong
Carol Cheong
I have been teaching movements for more than 20 years and I highly recommend integrating mindful pilates with mindful breathing & proper relaxation in your practice, as it will enhance your spinal and mental health.
Many times, our chronic back pains are caused by our hectic lifestyles and mental or emotional stresses. If we want to relieve our chronic back pains for good, we need to balance both our body and mind to prevent the pain from returning.
We need movements to stay strong and the mindfulness approach, allows us to turn inwards (feel our breaths). I help people to improve their postures, reduce chronic pains
and prevent injuries. Experience the mindful pilates with me and build strength mindfully and live pain free.
Certified Stott Pilates Instructor (Matwork)
Certified Sivananda Yoga Instructor (ATTC)
Certified Mental Wellness Coach & Facilitator
I know starting a movement programme can be challenging for some of you but if we value this....
Practise anytime, anywhere
Access 20 and many more customised video tutorials and specialty workshops, plus 2 x one-on-one online coaching that will help you to kick start your mindful movement practice that will activate your deep core muscles in 7 days.
Customised core strengthening pilates exercises
Learn how to release tension with mindful breathing & relaxation
Practice calendar to guide you for effective transformation
US$ 677
US$297
This price may go up.
Limited participants per month
Sign up now as I will close registration when my schedule is full.
See you on the mat!
We guarantee that by committing to this 8-week journey, you will experience profound changes that will positively impact your body, mind, and life.
If you're not completely satisfied with your results within the first 14 days after practising with us, we'll refund your investment. Take the leap and discover the best version of yourself with our Mindful Pilates program!
FAQs
We are happy to answer some of your questions
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.
No prior experience is necessary! This course is designed to accommodate all levels, including beginners. Whether you are new to Pilates or mindfulness, our instructors will guide you through each session with clear instructions and modifications to suit your individual needs and abilities.
Each session in the mindful movment immersion online course is designed to be approximately 20-40 minutes long. The exercises are curated to efficiently target posture improvement and pain relief. As for equipment, you will only need a yoga mat or a comfortable, non-slip surface to practice on. Some sessions may incorporate optional props like resistance bands or Pilates balls, but they are not mandatory.
Yes, our mindful movement immersion 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.
Consistency is key to seeing improvements. We recommend practicing the mindful Pilates sessions at least 3 to 4 times a week. The short duration of each session makes it easier to incorporate into your daily routine. If there are days that you are really busy, a 5 mins short practice will help too. With regular practice, you can expect to experience enhanced posture, reduced chronic pain, increased body awareness, and overall physical and mental well-being.
If you are not able to sit on the mat due to knee pains, this specific matwork programme will not be suitable for you. However, we have other programmes that are customised for your other problem, You can contact us and we can do a free 20 mins consultation. Click on the enquiry button below.
We are here to help you achieve lasting transformation!
Improve posture
Prevent & relieve chronic back and neck pains
Build confidence in quality movements and feel young, as we age
I am very keen but I still have a few more questions!
(We are happy to help you, please send us your questions.)
I am very keen but I still have questions.
Please send us your questions, we will be happy to answer!