Improve your daily life by embracing this empowering home practice

Our mindful pilates mini course blends mindfulness with Pilates matwork, creating a holistic and safe approach to relieve chronic pain and improve your posture.


US$27 only

This unique programme is created and guided by Carol who has been teaching pilates matwork for more than 20 years. She is also a part time lectuer in Singapore, teaching pilates and yoga.

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.

Anne Tourney

How to kick start your mindful practice?

Step 1

Sign up today and

start practising now

Step 2

Follow video tutorials and practise daily or at least 3 times a week

Step 3

Improved posture &

feel much stronger and balanced

What others experienced in this programme?

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

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.


I always had lower back pain issues, Ompulence online mindful pilates 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.


I have lower back pain. My physical and emotional energies are always lifted at the end of the mindful pilates class and yoga stretches.”


I have chronic lower back pain. I am able to function better in my daily routine after attending Carol's mindful pilates classes.

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.

Transform your weak, unstable core into a powerhouse of strength and stability mindfully...

live pain free!


Strengthen your core and increase spinal mobilisation effectively and safely.

Heightened awareness of spinal alignemnet.

Better Posture and Alleviate Chronic Pains

Learn how to breathe properly. Release physical tension to encourage mental relaxation and clarity

Just visualise a

pain free

life filled with

Happy Travels

Joyful Moments

Active Life

What is Mindful Pilates?

  • A series of customised pilates mat exercises for people with poor posture and 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 gain 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

Special Rate

US$ 137

US$ 27

Benefits of Mindful Pilates

for a limited time only

  • Strengthen your core effectively and safely
  • Increase spinal mobilisation effectively
  • Enhance proper breathing to balance nervous system

  • Release physical tension to encourage relaxation and mental clarity
  • Improve flexibility to reducing the risk of muscle strain and discomfort

Mindful Pilates Mini

Online Course

Discover the nurturing power of Mindful Pilates and transform into the best version of yourself (from inside out).

Enhance your spinal health and mental wellness today. No more recurring pains.

US$ 27

First 20 participants for April 2024, will get a free 20 mins video consultation - Assessment of your spinal condition and best exercises and practices

for your body

For a limited time only.

Why practise online?

  • provides greater convenience and flexibility in your schedule
  • enhance concentration and mindfulness
  • saves you time and money
  • access to teachers who can truly help you but may not be physically near you

Who is this for?

People who want to improve their posture and prefer to alleviate their pains with customised pilates mat exercises and mindfulness practices

People with Sedentary or Stressful lifestyle

You have poor posture as you spend much time sitting down due to work or lifestyle. Your hunching problem may have worsen over time.

Busy Parents or Adults with Young Children

Busy mum, dads and adults who may experience back and neck pains while taking care of young children. Children are very adorable and active at the same time.

Active Adults with Imbalance Muscles

You love your sports and activities. However, you may overexert yourself on some days and you feel the strains. You may have stretched but your solution is more than a normal stretch.

Hi, I am Carol

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
  • Prenatal Instructor (Certified by The Centre for Women's Fitness by Carolyne Anthony)

I know starting a movement programme can be challenging for some of you but if we value feeling stronger and pain free....we get started with a programme that has been practised by people who have the same problems and gotten results. I hope that you can join me today.

A safe & effective solution for your

nagging problem


We are happy to answer some of your questions

Can Pilates help with chronic back and neck pain?

Yes, Pilates has been recognized by healthcare professionals for its efficacy in relieving chronic back and neck pain. Studies, such as those published in the Journal of Orthopedic & Sports Physical Therapy, demonstrate the positive impact of Pilates on reducing pain and improving function in individuals with chronic low back pain.

Will this mini course benefit my postural issues?

Certainly. Our mini course is created based on principles that target muscle imbalances contributing to poor posture. A study in the Journal of Bodywork and Movement Therapies found that Pilates significantly improved postural alignment and balance in participants.

How long is each tutorial, and what equipment or props do I need for this course?

Each session in this mindful pilates mini online course is designed to be approximately 30-40 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.

Can beginners with little fitness experience join this mini course?

Absolutely. The program is structured with progressive difficulty levels, accommodating beginners. A clinical trial published in the Archives of Physical Medicine and Rehabilitation indicates that Pilates is suitable for individuals with varying fitness levels, showing positive outcomes for both beginners and advanced participants.

Is this program suitable for people with specific medical conditions affecting the back or neck?

While it's advised to consult with your healthcare provider if you have any acute pain or specific medical condition, a study in the Journal of Manipulative and Physiological Therapeutics suggests that Pilates can be adapted for individuals with specific musculoskeletal conditions, ensuring a safe and effective approach to rehabilitation. If you are in doubt, please seek your doctor's advice before starting any physical activity.

Do I need any special equipment for the mini course?

No special equipment is required.

You just need very simple prop like a yoga block and towel. The emphasis on bodyweight exercises aligns with a study in the Journal of Sports Science & Medicine, which indicates that Pilates exercises using minimal equipment can be effective in improving flexibility and strength.

If I have knee pains and not able to sit on the mat, is this programme suitable for me?

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.

How will I access the Pilates online course after purchase?

Upon purchase, you'll receive immediate access to our online platform-system.io. An email with login details will be sent, allowing you to start the course instantly. Our user-friendly platform ensures a seamless onboarding experience.

In any doubt, you can email us.

Love it or we will refund you.

If you're not completely satisfied, let us know within 3 days. We'll refund you.

Take the leap and discover the best version of yourself with our Mindful Pilates Mini Online Course!

Kick Start your Practice today

Mindful Pilates Mini Online Course


US$27 only

First 20 participants for April 2024, will get a free 20 mins video consultation - Assessment of your spinal condition and best exercises and practices

for your body

For a limited time only

Payment by Stripe