Improve your posture
and alleviate chronic pains with
MINDFUL PILATES
matwork
8-week Mindful Pilates Matwork Course
@ Burlington Square, Singapore
(Rochor/Bugis MRT)
Why Mindful Pilates?
- Activate deep core & postural muscles from week 1
- Reduce or alleviate back, neck and shoulder pain
- Improved posture, balance & flexibility - move younger!
- Perfect or beginners and repeat practitioners
- Get personal modifications for your unique needs
Led by Experienced Instructor
Certified Stott Pilates
Instructor for Matwork
Certified Sivananda Yoga
Instructor (ATTC)
Certified Breathwork & NLP Instructor
20+ years Experience
Many people experience chronic lower back pain.
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.
Lessons are not just rejuvenating
but therapeutic
She walks her talk. Her coaching and energy levels have been consistent all these years. She not only guides, she continues to observe each of us diligently despite knowing our abilities and limitations. Her lessons are not just rejuvenating but therapeutic.
Adaline
Globally, in 2020, neck pain affected 203 million people. By 2050, the estimated global number of neck pain cases is projected to be 269 million from 2020 to 2050. Females and middle-aged and older populations continue to have the highest burden of neck pain.
Above information from National Library of Medicine
What you'll get
- 8 x 90 mins small group classes
(max. 11 mats per class)
- General postural assessmment & personalised guidance
- Custom core exercises with resistance bands and pilates balls
- Progress safely, challenge effectively - even if you tried pilates before
- Mindful breathing, guided relaxation and lifestyle tips for lasting results
- Props & mats provided, just bring yourself!
8-week Mindful Pilates On-site
Course Course
Physical & Mental Benefits
Stronger Core & injury prevention
Improved Posture and Pain Relief
Stress Reduction Mastery
Lifelong Wellness Habits
Mindful Pilates matwork helps you to
balance strength and mobility safely so that you can move freely. Practise anytime and anywhere.
Core Strengthening
Be guided on mindful pilates mat exercises that will strenghthen your core and improve your posture and prevent chronic pains.
Increase Mobility
Balance of strength and mobility is required for us to stay pain free and move freely.
Improve Mental wellness
When we maintain good spinal health, we are able to breathe properly. This will enhance our nervous system which keeps us mentally & physically healthy.
Dive deep to target your deep core muscles
(Tranversus Abdominis)
What is
Mindful Pilates?
- A series of customised pilates mat exercises for people with poor posture, chronic back and neck pains; who want to return to freedom of movement, stay strong and balanced for the long run.
- Whether you are just starting out or have experienced pilates before, you will have the support to help you increase strength and mobility, without strains - saving you years of pains or errors of practising
This practice have helped many people in the last 20 years to alleviate chronic pains and feel much stronger and at ease. I will be very happy to help you
3 Pillars of Practice
Proper Breathing
Avoid breathing into your chest which causes neck and shoulder tension. Learn proper breathing.
Mindful Pilates
Avoid approaching pilates as a workout. Be guided on specially modified mindful pilates mat exercises that will strenghten your core effectively & safely.
Proper Relaxation
Learn how to relax properly. Reduce anxiety and return to balance. Improve your spinal health holistically. Proper rest helps us to balance our nervous system.
- doing daily activities with lingering back pain
- cancelling your favourite sports acticities or travel plans due to back pain
- poor posture that contributes to your pain
Mindful Pilates slows down your busy thoughts and guides you on how to activate those postural muscles mindfully.
You will feel your inner core muscles activated in just one lesson and feel the change in 30 days.
- Week 1 - General postural assessment & fundamental principles of Stott Pilates
- Week 2 - 4
You will be guided progressively from basic pilates mat exercises to customised core exercises, using the stretch band & pilates ball.
(simple standing pilates exercises will be introduced) - Week 5 - 6
You will be guided in short mindful pilates flow (connecting 3- 4 pilates exercises) to enhance strength and mobility. Stretch band and pilates ball will be used to both support and challenge core. - Week 7 & 8
Explore different variations of essential pilates exercises that will challenge your core and improve balance.
What others experienced in this programme?
Millie
It was pure serendipity that Carol popped up on my FB feed. Practising with Carol has had an enormous impact on my mind and body, and put me in touch with the space within, in deep, loving and subtle way. Each class is a moving meditation, which really resonates with me. It's not easy finding the right teacher. And for this, I am immensely grateful.
Priyanka
I always had lower back pain issues, Carol's mindful pilates 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.
Shobha
I attended Carol's 8-week Mindful Pilates course and it was a great experience. I learnt a lot about alignment and breathing which indirectly helped my yoga practice, as well. Carol conducts a well rounded class each week and I could feel myelf growing stronger slowly but surely. Carol is very knowledgeable and provides many safe modifications. She blends her knowlege and experience of pilates and yoga, and offers a balanced experience of each class.
Dawn Ong
Carol's patient and detailed guidance in Pilates was invaluable. She took time to understand each student's body and health conditions, providing tailored instructions for various postures.
This knowledge allowed me to strengthen my core and alleviate my shoulder and lower back pains.
Guruprakash
As someone new to pilates and dealing with chronic pain, I wasn't sure if Pilates was the right fit for me, but the Mindful Pilates course by Carol has proven to be highly effective in reducing my pain. For men with chronic pain, this method is an excellent way to manage discomfort, I highly recommend it.
Mindful Strengthening
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!
- Customised core strengthening pilates mat exercises
- Learn how to release tension with mindful breathing, proper relaxtion relaxation & gentle stretches
- Postural assessment to work on weaker and tighter muscles
Join us and feel the transformation
Saturday 9.45am-11.15am
Starting 14th June 2025
@ Burlington Square #11-11, 175 Bencoolen Street
(near Rochor & Bugis MRT)
Every Saturday
9.45am-11.15am
- Course location at Burlington Square (near Rochor & Bugis MRT) #11-11
All mats and props provided - Suitable for beginners
Date of Commencement :
14th June 2025
Dates of Lessons:
14th, 21st, 28th June
5th, 12th, 19th, 26th July
& 2nd August
90 mins per session
Limited to only 11 mat space. Enquire today.
(2 mat space left)
Contact us at enquiries@ompulence.com for further details
S$
290
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Email admin@ompulence.com for payment via PayNow or PayLah
Mindful Movement heals
but you have to take care
of your sleep, nutrition and
lifestyle too. We share
mindfulness practices
outside of your mat practice.
How I can help you...
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 Prenatal Teacher by The Centre for Women's Fitness by Carolyne Anthony
- Certified Mental Wellness Coach & Facilitator
I know starting a movement programme can be challenging for some of you but if we value taking care of our spines for the long run, we will start now. Everyone wants to be pain free and not spend money on medical bills (absolutely avoidable).
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 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.
This course is designed to accommodate all levels, especially beginners. However, if you are absolutely new to movements, we will be giving a free 20 mins free consultation to assess your movements and body condition.
Whether you are new to Pilates or mindfulness, instructor will guide you through each session with clear instructions and modifications to suit your individual needs and abilities.
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.
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. We will send you a digital form for you to complete so that we have a record of your previous injuries, health conditions or postural issues. We want to ensure that your practice is safe.
However, if you have acute pain or health condition, please consult your doctor before signing up.
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 proper short home practices, after attending the in-person couse. With regular practice, you can expect to experience enhanced posture, reduced chronic pain, increased body awareness, and overall physical and mental well-being.
Every Saturday
9.45am-11.15am
- Course location at Burlington Square
- All mats and props provided
- Suitable for absolute beginners
90 mins per session
Only limited to 11 mat space
Enquire today
(2 mat space left)
Contact us at enquiries@ompulence.com for more details
S$
290
Powered by Stripe
Contact admin@ompulence.com for payment via PayNow or PayLah
Need support?
Email us now and we'll get back to you ASAP.
admin@ompulence.com
What Happens Next (after payment)?
Part 1:
Receive a welcome email
Please check your email and check your junk inbox, if you do not receive.
Part 2:
Complete your registration form
You will receive a registration form (Google Form) via email. We would like to know more about your movement, exercise history, posture and chronic pain or previous injuries (if any)
Part 3:
Schedule a short chat
Your instructor will be scheduling a short chat on whatsapp or a whatsapp call to further understand your movement goals, chronic pains and to answer any further questions that you may have.
Part 4:
Pre-Course Materials
Closer to date of course commencement, we will send you some notes and video links on the fundamentals of Pilates Matwork.
Live well and move strong
- Improve posture
- Prevent & relieve chronic back and neck pains
- Build confidence in quality movements and feel young, as we age
