Strengthen your
Deep CORE
without straining
your NECK
Mindful Pilates Matwork
ONLINE
SUMMER SERIES
These classes are for men and women who want to strengthen their deep core without straining the neck.
It is especially helpful if you:
often feel your neck, shoulders, or jaw tensing when you do abdominal exercises
want to improve your posture in a gentle and practical way
spend long hours sitting, working at a desk, or looking at screens
feel stiff, tight, or unsupported in your back and body
want clear guidance you can follow at home, without harsh or complicated exercises
prefer a calm, step-by-step approach instead of pushing through pain
These mindful pilates classes are here to help you understand your body better, move with more support, and start building strength in a way that feels safe and manageable.
Hunching and Rounded shoulders contribute to the following:
Headaches: Tension headaches are common among individuals with forward head posture.
Degenerative disc disease: Over time, the stress on the cervical spine can contribute to the development of degenerative disc disease.
Pinched nerves: The curvature can also compress nerves, leading to pain, numbness, or tingling in the arms.
Neck friendly Pilates Benefits :
Improve muscle imbalance
Enhance Core Strength
Improve posture and reduce hunching
Alleviate neck and shoulder pains
Release tension in the chest and upper back
What others experienced in this programme?
" 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-
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.
Priyanka
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.
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.
How I can help you...
Carol Cheong
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."
I am a part-time lecturer teaching pilates matwork and yoga at the university and I create customised pilates matwork and yoga courses to support people with postural issues and chronic pains.
Certified Stott Pilates Instructor (Matwork)
Certified Sivananda Yoga Instructor (ATTC)
Certified Mental Wellness Coach & Facilitator
Breathwork Coach
Class Details
Tuesday
7th, 14th, 21st & 28th July 2026
8pm - 9pm (Singapore)
1pm - 2pm (London)
8am - 9am (New York)
via ZOOM
Open LEVEL
Single Class
Live streaming via zoom
US$15
Valid for 7th, 14th, 21st or 28th July 2026
Select your preferred date
Access to a free PDF - 5 basic principles of stott pilates
4-class pass
Live streaming via zoom
US$50
Valid from 1st - 28th July 2026
Select your preferred dates
Access to a free PDF - 5 basic principles of stott pilates
Free 15 mins phone or zoom consultation
Ompulence integrates mindfulness practice
in movements to care for your spinal and mental health,
from inside out.
Guiding you to more balance and freedom in movements.
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.
This course is designed to accommodate people who have attended pilates classes before (Beginner level and higher).
If you have not taken any form of pilates classes or attended any fitness or yoga classes before, this course will not be suitable for you. You can sign up for our 8-week foundational course in 2026. Please email enquiries@ompulence.com
We will guide you through each session with clear instructions and modifications to suit your individual needs and abilities. If you have any doubt, please contact us and we will be happy to advise you.
This workshop is 75 minutes long. The pilates exercises, breathing and relaxation guides are curated to efficiently target posture improvement and pain relief. As for props, please make sure you have a yoga or pilates mat (about 8mm in thickness), prepare a sports towel and a yoga block or firm cushion.
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.
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.
Look forward to see you on the mat.
Limited mat space.
Sign up now
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