Around 540 million people are suffering from chronic

lower back pain.

You don't have to be one of them.

I have 3 mindful methods to help you strengthen your core effectively and help you live pain free and feel stronger from inside out.

Are you tired of waking up every morning with the

same nagging back and neck pain?

Your relief is within reach. Introducing Mindful Pilates

– a transformative practice that can bring lasting relief to your chronic back and neck pain.

Our carefully crafted Pilates Mat exercises are gentle on your body yet highly effective in strengthening your core, improving flexibility, and relieving tension in your back and neck.

You will feel your inner core muscles activated

in less than 6 days

when you practise mindfully

You no longer have to struggle with
  • doing daily activities with lingering back pain

  • cancelling your favourite sports or movement activies due to back pain

  • carrying babies or kids with the fear of reccuring pain

  • poor posture that contributes to your pain

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!

Access 4 video tutorials plus bonus videos & highly useful notes that will help you to kick start your mindful pilates practice that will activate your deep core muscles.

  • Improve your posture with customized pilates exercises at home
  • Learn how to release tension with mindful breathing & relaxation
  • Balance strength and mobility. Injury prevention.

US$ 97


(Limited time period only)

3 Mindful Methods that

will improve your

Spinal Health

Mindful Pilates Exercises

Be guided on mindful pilates mat exercises that will strenghten your core effectively & safely

Mindful Breathing

Learn how to breathe properly and stretch your spine to increase flexibility and release tension.

Proper Relaxation

Be guided on how to release tension and reduce the stress response, which can balance your mind and body

What will you be learning ?
  • Introduction - Fundamental principles of Stott Pilates

Importance of proper breathing exercises

  • Main Practice

You will be guided
progressively from
fundamental pilates
mat exercises to
customised core

  • Bonus video tutorials that will help you to further strengthen your core without straining your neck
  • Mindfulness Practices that will help you to lower your physical and mental stress levels.

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 Mental Wellness Coach & Facilitator

Who have experienced the mindul Pilates ?

A community where we can come together to practise mindfully and live pain free.


I have chronic lower back pain. Carol emphasizes on engaging the correct core muscles for each exercise while making sure that we maintain correct form and posture. I am able to function better in my daily routine after attending Carol's mindful pilates classes.


I’ve been suffering from strong tensions in neck and shoulders for a very long time. Carol helped me in creating body awareness and taught me how proper breathing helps to release stress and body tensions. Carol's pilates mat exercises are well explained and very effective.


Having online pilates/yoga classes with Carol was one of the best things I could have. There’s a lot of core engagement once we go into the details, though the exercises may look simple. Because it's online, I can focus on my own movements, my breath and being present without comparing myself with others. I feel more balanced.


I have lower back pain and mild scoliosis. Unlike other classes that push you and end up hurting you. Carol's classes show you how to let your body guide you for long-term health goals. She teaches with so much grace and compassion,My physical and emotional energies are always lifted at the end of the mindful pilates class and yoga stretches.”


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. Never in my wildest dream did I ever thought this was possible


She walks her talk. Her lessons are not just rejuvenating, but also therapeutic. her coaching and energy levels have been consistent. Very thankful :)

Anne Tourney

Thank you for taking the time to put it all together and offer it to the public. 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.

Frequently Asked Questions

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

Mindful Pilates combines the principles of Stott 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 or mindfulness to enroll in this mini online course?

No prior experience is necessary! This course is designed to accommodate all levels, including beginners. Whether you are new to Pilates or mindfulness, the video tutorial will guide you through each session with clear instructions and modifications to suit your individual needs and abilities.

How long is each session, and what equipment do I need for the course?

Each session in the mindful Pilates mini online course is designed to be approximately 40 - 45 minutes long. The exercises are curated to efficiently target posture improvement and pain relief. As for equipment, you will only need a yoga or pilates mat (8mm in thickness) or a comfortable, non-slip surface to practice on. Some sessions may incorporate optional props like resistance bands, Pilates ball or yoga block, but they are not mandatory.

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

Yes, our mindful Pilates mini online 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. If you have acute pain or not sure of your health condition, it is safer to consult your doctor or physiotherapists first.

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

Stand taller and live pain free

Access 4 video tutorials, plus bonus videos & highly useful notes that will help you to kick start your mindful pilates practice that will activate your deep core muscles.

  • Improve posture
  • Prevent & relieve chronic back and neck pains
  • Build confidence in quality movements and feel young, as we age
  • Balance strength and mobility. Injury prevention.

US$ 97


(Limited Time Period Only)

You are interested in this online course but still have some questions to ask.

Please click on button below. We will be happy to answer. Speak soon!

Ompulence Pte Ltd