Conditions Pilates
Can Help
Originated by Joseph Pilates
Chronic Lower Back Pain
Strengthen your core, support your spine
Osteoarthritis
Gentle movement, lasting mobility
Osteoporosis
Build bone health with safe resistance
Scoliosis
Improve alignment and muscular balance
Structural Imbalances
Restore symmetry and confident posture
Post-Surgical Rehab
Regain strength, stability, and function
Conditions
Managed by
Healing Pilates
Working with BodyPrintPilates
Chronic Lower Back Pain
-
Strengthen your deep core muscles to support and stabilise the spine.
-
Reduce strain on injured or sensitive areas through safe, controlled movement.
-
Restore balanced posture and improve daily comfort.
Osteoarthritis
-
Gentle, low-impact exercises to maintain mobility and joint health.
-
Improve muscle strength to better support affected joints.
-
Reduce stiffness and improve ease of movement in daily life.
Osteoporosis
-
Build bone strength safely with carefully guided resistance work.
-
Improve balance and stability to reduce fall risk.
-
Support posture and alignment to protect vulnerable areas.
Scoliosis
-
Enhance alignment and muscular balance through targeted exercises.
-
Reduce discomfort caused by uneven muscle tension.
-
Improve posture and movement confidence.
Structural Imbalances
-
Correct muscle imbalances that affect posture and movement quality.
-
Improve flexibility and mobility in restricted areas.
-
Support long-term movement efficiency and comfort.
Post-Surgical Rehab
-
Regain mobility and confidence through safe, progressive movement.
-
Reduce stiffness and improve circulation for faster recovery.
-
Restore strength and function without overloading healing tissues.
Harness Your Body's Natural Abilities with Pilates That Supports, Restores, and Strengthens.
No Fads. Just Lasting Results.
Pilates & Healing is about more than exercise — it’s about targeted, mindful movement designed to aid recovery, reduce pain, and restore function. Every session is tailored to your specific needs, whether you’re managing a medical condition, recovering from injury, or working to prevent future issues.
Using controlled, low-impact exercises and guided breathing, Pilates strengthens deep stabilising muscles, improves alignment, and restores mobility in a way that’s safe and sustainable. From easing chronic back pain to rebuilding strength after surgery, it meets you exactly where you are and moves you forward.
This isn’t generic fitness. It’s precise, purposeful movement with expert guidance, adapted to your body and your goals. We focus on what matters: your health, comfort, and long-term well-being.
You bring the commitment — I’ll bring the plan that works.
The 6 Pillars
of Pilates for Healing
Originallly Developed by Jospesh Pilates
Pillar 1: Centering
-
All healing begins from your “powerhouse” — the deep core muscles.
-
A strong centre supports the spine, improves stability, and reduces strain on injured or painful areas.
-
In Pilates for Healing, centering helps protect vulnerable joints while restoring balanced movement.
Pillar 2: Concentration
-
Mindful focus ensures every movement supports your specific recovery goals.
-
The mind-body connection is key to retraining muscle patterns after injury or surgery.
-
Concentration enables your movements to be safe, controlled, and effective.
Pillar 3: Control
-
Every action is intentional to avoid re-injury and promote steady progress.
-
Resistance is used carefully to strengthen without overloading healing tissues.
-
Control improves balance, stability, and confidence in your body.
Pillar 4: Precision
-
Small, accurate adjustments speed up recovery and improve posture.
-
Attention to detail ensures correct muscle engagement for lasting results.
-
Precision helps restore symmetry and correct compensations from pain or injury.
Pillar 5: Breath
-
Breath work reduces tension, increases oxygen flow, and aids healing.
-
Inhale to create space and mobility, exhale to engage and stabilise.
-
Breath helps regulate effort and promotes relaxation during recovery.
Pillar 6: Flow
-
Gentle, seamless transitions help restore coordination and joint mobility.
-
Flow supports circulation, which is essential for tissue repair.
-
Over time, smooth movement patterns rebuild confidence and endurance.
Getting Started with Healing Pilates
Three Clear Phases Before Your First Session
Step 1:
Initial Contact & Consultation
Laying the Foundation for Recovery
-
We’ll start with a relaxed conversation to understand your health history, current symptoms, movement background, and specific recovery goals.
-
You’ll learn how Pilates can help address your condition — from improving posture and mobility to easing pain and rebuilding strength.
-
This is a two-way fit — I’ll assess whether my approach aligns with your needs, and you decide if it feels right for you.
-
Expect an open, supportive chat — no pressure, no hard sell, just clarity and care.
Step 2:
Strategy & Planning Session
Your Personalised Healing Plan Begins
-
I’ll walk you through a tailored Pilates program designed for your condition, explaining each step and its benefits for your body.
-
We’ll discuss any supporting tools to aid your recovery, such as breathing techniques, posture resets, or gentle home exercises.
-
You’ll leave knowing exactly what to expect, and with the reassurance that I’ll be there to guide you throughout your healing journey.
Step 3:
First Session – Let’s Begin
Getting Into Safe, Supportive Movement
-
You’ll arrive ready to explore how your body moves — with a focus on comfort, safety, and progress at your own pace.
-
We’ll start with breathing, alignment, and gentle movements to promote healing without strain.
-
Expect personalised cueing, careful observation, and adjustments to protect and support your body.
-
You’ll finish feeling more at ease, more connected, and encouraged by your next steps toward recovery.
12-Week Healing Pilates Progress Timeline
What You Can Expect When You Commit to Your Recovery
Week 1–2: Foundation & Awareness Phase
Focus: Gentle introduction, alignment, breath connection
-
Learn the key principles of Healing Pilates: alignment, controlled breath, and safe movement patterns.
-
Begin with slow, supported exercises to protect vulnerable joints and tissues.
-
Activate deep stabilising muscles (especially core, hips, and spine) to create a foundation for healing.
-
Improve posture and reduce tension in common pain areas like the neck, shoulders, and lower back.
-
Build awareness of how your body moves — and where it needs extra care and support.
Week 3–4: Control & Gentle Strength Training
Focus: Core stability, safe strengthening, improved coordination
-
Movements become more precise, stable, and connected.
-
Gentle core activation starts to support daily activities and reduce compensations.
-
Improve coordination as transitions between exercises feel smoother.
-
Increase mobility in tight or restricted areas without straining healing tissues.
-
Build a stronger link between breath, control, and movement.
Week 5–6: Posture Alignment & Functional Strength
Focus: Balanced movement, reduced pain, better daily function
-
Noticeable improvements in posture and balance.
-
Daily movements feel more supported — less strain, more ease.
-
Stronger core support during essential tasks like sitting, standing, and bending.
-
Reduced aches and stiffness from previous movement habits or injuries.
-
Begin to feel more confident in your movement and recovery progress.
Week 7–9: Strength & Confidence Phase
Focus: Endurance, improved flow, whole-body stability
-
Gradual strength gains, especially in areas that were previously weak or underused.
-
Movements feel smoother and more stable, with better muscle control.
-
Increased agility and confidence in daily activities.
-
Greater endurance for longer or more challenging sessions without fatigue.
Week 10–12: Integration & Embodiment
Focus: Consistency, mind-body connection, long-term mobility
-
Healing Pilates becomes part of your routine — movements feel natural and supportive.
-
Improved posture, breath control, and muscle engagement show up in everyday life.
-
Stronger mind-body connection for better awareness and injury prevention.
-
Greater overall mobility, stability, and confidence to continue your health journey.
Questions & Answers
What should I expect from a Healing Pilates session?
Each session is personalised, gentle, and recovery-focused.
Expect a calm yet purposeful session where movements are adapted to your needs, abilities, and stage of healing. You’ll be guided through safe, targeted exercises using props and breathwork to reduce pain, improve mobility, and strengthen support muscles. You’ll leave feeling more balanced, confident, and supported in your recovery.
How quickly can I expect to see results?
Many clients notice less tension, improved movement, and better posture within 2–4 weeks.
With consistent sessions, you may experience changes such as reduced stiffness, increased mobility, stronger core support, and greater ease in daily activities. Everyone’s recovery timeline is different, but Healing Pilates helps you move better and feel better — often sooner than you think.
How often should I do Healing Pilates?
2–3 sessions per week is ideal for steady recovery and progress.
Many start with two weekly sessions to build familiarity and confidence, especially after injury or surgery. Over time, you’ll find a routine that works for your body and lifestyle. Even one focused session a week can support noticeable improvements.
What’s the benefit of doing Healing Pilates with an instructor?
You’ll move more safely, effectively, and with greater confidence.
A trained instructor ensures every movement is safe for your body, avoiding strain while targeting the right muscles. You’ll receive real-time feedback, personalised adaptations, and encouragement to keep progressing at a pace that works for you.
Do I need to be fit or flexible to start Healing Pilates?
No — Healing Pilates meets you exactly where you are.
Exercises can be adapted for all abilities, whether you’re recovering from injury, living with a medical condition, or simply wanting to move more comfortably. You don’t need flexibility or fitness to start — just the willingness to begin.
Is Healing Pilates the right fit for me?
If you want to improve movement, reduce pain, and feel more in tune with your body — yes.
Healing Pilates is perfect for those seeking low-impact, restorative exercise that builds strength and mobility without strain. The best way to know? Try a session and experience the benefits firsthand.
Contact Me
I'll get back to you within 24-hours!
.jpg)
.jpg)
.jpg)
Client Success
Real Experiences. Real Feedback.
Mona
Alna
Group Class Client
"Hina is fun, positive and an amazing pilates instructor! She did a few sessions with a group of us that suffer from different muscular-skeletal issues and was able to tailor to our needs! We can all feel a difference within our bodies and cannot wait to continue"
Jigna Madhaparia
Reformer Pilates Client
"I have been working with Hina for the last 6 months. Her knowledge is great - her rehab background gives me confidence in her ability to show me new exercises and slowly training my body to do more. There should be more people like her in the industry - safe trainer and her reformer classes bring results!"
Munira
Lalani
Mat Pilates Client
Hina is a professional and friendly instructor who truly cares about her clients. I have osteoporosis and back pain, so I was a little sceptical at first. However, I was put at ease from day one, and I feel an improvement in my body strength and flexibility. I look forward to my weekly sessions as they are made fun and challenging each time. Thank you for helping me on my journey"