Breath & Core: The Missing Link in Teacher Training Programs

Breath and Core Integration Pilates Training Session

Breath & Core: The Missing Link in Teacher Training Programs And Why More Cues Don’t Fix It

Breath and core integration in Pilates is one of the most overlooked elements in teacher training breath and core education.

Most teachers are taught to train the core.

Most teachers are taught to cue the breath.

But very few are taught how the two actually work together.

Many breath–core issues begin with posture habits that teachers often overlook.

As a result, students often look engaged, stable, and strong yet still experience pain, restriction, or fatigue.

Not because they aren’t trying, but because the relationship between breath and core was never properly established.

The Core Is Not Just the Abs

One of the most common misunderstandings in movement training is this:

Core = abdominal muscles.

In reality, the core is not a single muscle or one action.

It is a coordinated system of approximately 29 muscles, including:

  • Pelvic floor
  • Transverse abdominis
  • Diaphragm
  • Deep spinal stabilisers

When this system works together, movement feels supported and efficient.

When it doesn’t, the body compensates, usually by gripping, bracing, or holding the breath.

How Breath Is Commonly Taught and Why It Falls Short

In many teacher training programs, breath is taught:

  • Philosophically
  • As a relaxation tool
  • As belly breathing or lateral rib breathing

What’s missing is mechanical understanding.

Breath is three-dimensional.

It must interact with the rib cage, diaphragm, pelvis, and spine — not exist as a separate practice.

When breath is taught in isolation, it rarely transfers into movement.

Observing posture and breathing at rest often reveals where to start.

What Actually Happens When Core and Breath Are Disconnected

A weak or poorly organised core restricts breathing.

Restricted breathing, in turn, makes the core brace more difficult to use.

This creates a familiar pattern:

  • Movement feels difficult
  • Breathing becomes shallow
  • The body grips to feel safe
  • Painful segments stop moving

A common example is pain.

When people experience pain, they instinctively:

  • Hold their breath
  • Grip their core
  • Reduce movement at the affected segment

This is protective — but not healing.

Clinical Pilates Core Stability and Breathing Technique

Why Integrating Breath Into Movement Works Faster

Breathing alone does not restore function.

Core activation alone does not restore movement.

Different movement disciplines work with breath and core in different ways, depending on their therapeutic intention.

But breath integrated into supported movement often improves both faster than either approach on its own.

When posture provides support, and breath is introduced before load:

  • The nervous system calms
  • Movement becomes safer
  • The core organises naturally

This is why introducing breath after stability and before load is so effective.

The Principle That Fixes Most Breath–Core Issues

Before teaching breath patterns or exercises, teachers must first:

  • Identify the core (pelvic floor and transverse abdominis)
  • Learn to activate it gently without gripping or bracing
  • Integrate breathing into movement, rather than practicing breath in isolation

Only then does breath support movement instead of competing with it.

What Teachers Should Do Instead

Instead of adding more cues or drills:

  • Stop forcing engagement
  • Help students find the core first
  • Allow activation to be subtle
  • Integrate breath slowly into Pilates or movement exercises

When students feel supported, breathing returns naturally.

When breathing returns, movement becomes easier, not harder.

A Common Real-World Example

Some clients feel Pilates or yoga exercises are “too easy.”

Yet they fatigue quickly or feel pressure in the spine and thighs.

What’s actually happening is this:

  • They can’t connect breath and core
  • Load bypasses support
  • Effort shifts into the spine and legs

Once this relationship is corrected, everything changes.

Exercises feel purposeful.

Effort feels distributed.

And movement suddenly makes sense.

Why Sequencing Matters More Than Force

Breath doesn’t strengthen the core by itself, and core engagement doesn’t improve breathing by force.

Sequencing is what matters.

When teachers understand when to introduce breath, how to support the core, and why load must wait, students stop compensating and start moving with confidence.

This article is part of an ongoing series on posture, assessment, and intelligent movement sequencing for teachers. Explore more at Classical Methods.

Movement Therapy vs Yoga Therapy vs Clinical Pilates

Movement Therapy vs Yoga Therapy vs Clinical Pilates

Movement Therapy vs Yoga Therapy vs Clinical Pilates: What’s the Difference? And Why the Difference Actually Matters?

Movement Therapy vs Yoga Therapy is often misunderstood, especially when compared with approaches like Clinical Pilates vs Yoga Therapy and Movement Therapy vs Pilates. While these methods may look similar, they differ significantly in assessment, intention, and application.

Yoga Therapy, Clinical Pilates, and Movement Therapy are often spoken about as if they are interchangeable.

They’re not.

They may use similar movements.

They may look similar from the outside.

But similar movement does not automatically make something therapeutic.

The difference lies not in the exercises but in intention, assessment, and sequencing.

Why This Confusion Exists

Yoga and Pilates are movement-based disciplines.

Over time, many instructors begin to see them as collections of exercises, sometimes isolated, sometimes complex.

But complexity alone does not make movement therapeutic.

Without understanding:

  • muscle actions
  • planes of motion
  • joint ranges
  • how different bodies organise movement

The same exercise ends up being copied across all individuals.

At that point, it becomes guesswork rather than therapy.

Movement Therapy, on the other hand, is defined by how and why movement is applied, not by the movement itself.

Clear Working Definitions

Movement Therapy

Movement Therapy is the assessment-driven application of movement with a specific therapeutic intention.

It requires:

  • understanding symptoms
  • segment-based assessment
  • movement assessment
  • knowledge of muscle function and joint mechanics

Its purpose is not exercise delivery but restoring function, reducing pain, and reorganising movement.

In short: Restore function · Reduce pain · Improve movement organisation · Support rehabilitation.

Movement Therapy vs Yoga Therapy vs Clinical Pilates comparison

Yoga Therapy

Yoga Therapy works on systemic health.

It focuses on:

  • posture
  • breathing
  • myofascial slings
  • kinetic chain relationships

Its goal is to build resilience, improve internal organisation, and support long-term well-being, especially in people with stiffness, stress, and breath-related limitations.

In Short: Systemic health · Myofascial and kinetic chain balance · Breathing efficiency · Resilience

Clinical Pilates vs Yoga Therapy

Clinical Pilates

Clinical Pilates sits at the intersection of therapy and conditioning.

It emphasises:

  • posture assessment
  • movement assessment
  • breathing
  • structured, efficient exercise programming

Its purpose is to support rehabilitation, prehabilitation, and post-surgery recovery, improve movement organisation, and provide long-term maintenance after therapeutic intervention.

In Short: Rehabilitation support · Efficient movement training · Long-term maintenance · Resilience

Movement Therapy vs Pilates

Understanding where each method begins truly makes a big difference.

  • Movement Therapy starts with symptoms, followed by segment-based and movement assessment.
  • Yoga Therapy starts with posture and breathing.
  • Clinical Pilates starts with posture analysis, movement assessment, and breathing.

Same tools.

Different entry points.

Different intentions.

A short static posture observation is often enough to decide where to begin.

Where Instructors Often Go Wrong

Across all three disciplines, the most common mistake is the same:

Skipping assessment and over-prescribing techniques or exercises.

Most breakdowns begin with posture habits that are rarely addressed early.

When exercises are layered without clarity:

  • pain persists
  • compensation increases
  • progress slows

The problem isn’t the method, it’s the sequence.

Breath and core organisation often determine whether the load supports or overwhelms the body.

When Each Approach Is Appropriate

  • Use Yoga Therapy when a client presents with stiffness, stress, restricted breathing, or needs systemic regulation.
  • Use Movement Therapy when a client is restricted primarily due to pain and loss of function.
  • Use Clinical Pilates for rehabilitation, prehab, pre- or post-surgery work, and as a maintenance program after movement therapy.

Each has its place — when applied at the right time.

The Unifying Principle

All three approaches fail when posture, priority, assessment, and load are ignored.

Without these:

  • Movement becomes random.
  • The load arrives too early.
  • Exercises stop teaching and start testing.

Different systems collapse for the same reason.

What Teachers Should Understand

The solution is not more exercises.

And it’s not another method.

Proper sequencing is the solution.

When sequencing is correct:

  • Yoga Therapy becomes more effective
  • Clinical Pilates becomes safer
  • Movement Therapy becomes clearer

The body doesn’t need variety; it needs intelligent progression.

Exercises don’t make movement therapeutic. Decisions do.

When teachers understand why they’re using a system and when to apply it, confusion disappears, and results improve naturally.

Next, if you want to develop clearer decision-making across movement therapy, yoga therapy, and clinical Pilates, explore our educational pathways at Classical Methods.

How Pilates Instructors Can Assess Clients in 30 Seconds

How Pilates Instructors Can Assess Clients in 30 Seconds Without Testing, Diagnosing, or Rushing the Body2

Pilates client assessment begins with static posture observation, allowing instructors to understand how the body is organising itself at rest. This approach supports a more effective Pilates client evaluation without relying on movement tests or unnecessary complexity.

How Pilates Instructors Can Assess Clients in 30 Seconds Without Testing, Diagnosing, or Rushing the Body

Most Pilates instructors think assessment requires time, movement screens, and multiple exercises.

In reality, the most important decisions can be made before the client moves.

A 30-second assessment is not about finding problems.

It’s about understanding how the body is already organising itself and deciding where to start.

Assessment applies to all clients, but it is especially important for new clients.

In the first session, your role is not to impress them with exercises but to avoid escalating too early.

New clients don’t need complexity.

They need the correct priority.

What “30 Seconds” Really Means

A 30-second assessment is neither a shortcut nor a replacement for a full assessment. A 30-second assessment means:

  • Static posture observation only
  • Standing, at rest
  • No movement tests
  • No corrections yet

Before the body moves, it is already telling you how it will move, which is the foundation of the Posture → Priority framework.

Pilates posture assessment before movement in a professional studio
Pilates instructor assessing a client’s posture before movement to determine the correct starting point and avoid unnecessary testing.

The 3 Things That Matter Most in the First 30 Seconds

Many of the most important posture habits are subtle and easily missed without trained observation.

1. Spine Curves

You are observing how the spine carries load at rest.

  • Where does effort already sit?
  • Where does movement likely compensate?
  • Where does the body avoid demand?

2. Standing Habits

How a client stands is rarely neutral. Look for:

  • Habitual leaning
  • Locked joints
  • Over-held tension
  • Uneven weight distribution

Standing habits reveal default strategies, not weaknesses.

Breathing and core engagement often change naturally once the correct starting point is identified.

3. Weight Distribution

Feet tell the truth quickly and can explain many shoulder, hip, and spinal issues.

Here you are observing

  • Are they loading evenly?
  • Is weight dumped into heels, toes, or one side?
  • Is stability coming from structure or gripping?

What Most Instructors Get Wrong

Most instructors assess with good intentions but poor sequencing.

Common mistakes I have made during the early stages of my career and seen most new instructors make are; 

  • Jumping into exercises too soon
  • Over-testing
  • Trying to “find the problem.”
  • Confusing assessment with diagnosis

Different movement disciplines approach assessment and decision-making in very different ways.

The outcome? Too many variables at an early stage.

When assessment turns into a problem hunt, clarity is lost.

The Core Assessment Principle

Assessment is not to find problems. It is to confirm priority.

Your only decision in the first 30 seconds is:

Where should I start, and what should I not touch yet?

If posture organises better with a chosen priority, the decision is correct.

If it doesn’t, the priority changes, not the client.

What a Good 30-Second Assessment Gives You

A good assessment does not give you answers.

It gives you direction.

After 30 seconds, you should know:

  • Where to start
  • What to leave alone
  • What load would be too early

That alone prevents over-cueing, over-loading, and unnecessary complexity.

A Real-World Example

A client presented with neck discomfort and occasional electric sensations in the outer shoulder and thumb.

Static posture observation revealed subtle shoulder instability, with a clear click during internal rotation immediately shifting the starting priority and preventing unnecessary escalation.

In another case, simply observing the spinal curves and standing habits made the decision clear.

Lumbar lordosis combined with thoracic kyphosis and anterior pelvic tilt showed where the body was already carrying effort, and where load would be poorly tolerated.

Without testing or correcting, the session plan became clear about where to start, how to sequence the work, and how to introduce load safely and at the right time. 

Both situations required less assessment, not more; just better observation.

What to Do Instead

Start every new client with one rule:

Observe posture before you observe movement.

You don’t need more tests.

You need better sequencing.

When posture sets the priority, exercises become clearer, calmer, and more effective.

The best instructors don’t rush the assessment.

They refine observation.

Thirty seconds of intelligent stillness can prevent months of correction.

Posture first.

Priority next.

Everything else follows.

Next, if you want to develop sharper assessment skills rooted in posture, alignment, and movement clarity, explore our upcoming courses at Classical Methods.

Posture Mistakes Yoga Teachers Often Miss

yoga teacher training phuket posture alignment.jpg

Posture Mistakes Yoga Teachers Don’t Notice And How to Fix Them Without Over-Cueing Your Class

Most yoga teachers correct what they can see in the shape of the yoga posture. However, in yoga instructor training Phuket programs, teachers also learn to recognise deeper posture patterns students bring to every pose.

But the real issue is that many teachers overlook the underlying posture patterns students bring into every pose.

These patterns don’t scream for attention. They hide behind flexibility, strong aesthetics, and familiar cues.

And over time, they lead to compensations, irritation, and chronic pain that students assume is “just part of yoga.”

In this article, we’ll break down the three posture mistakes almost every teacher overlooks, why they matter, and how you can correct them with one simple principle.

1. Rib Thrusting in Backbends (Without Diaphragmatic Breathing)

Backbends are not meant to be “neck crunch + lower-back squeeze.”

Yet many students lift their ribs forward and up, thinking it’s opening the heart.

In reality, they’re only disconnecting the diaphragm from the spine and losing core support.

When the ribs thrust:

  • The diaphragm can’t activate properly
  • The lumbar spine takes all the compression
  • Shoulder alignment collapses
  • Students breathe into their chest instead of their belly

Why teachers miss it:

Most teacher training programs don’t teach rib mechanics or breathing biomechanics.

They cue “open the chest” instead of “integrate the ribs” — and students translate that into thrusting.

Bridge Rib thrust yoga posture alignment

2. Collapsing Arches in Downward-Facing Dog

Downward dog is often treated as a shoulder pose, but its foundation starts at the feet.

When arches collapse:

  • Knees rotate inward
  • Hips lose stability
  • The entire posterior chain works out of sequence
  • Students push from their shoulders instead of anchoring from below

This small mistake changes the whole kinetic chain.

Why teachers miss it:

Because eyes go to what moves most: the spine and shoulders.

But the real dysfunction is happening at the foot of a “quiet” area most teachers never check.

collapsed arches posture alignment

3. Excessive Posterior Pelvic Tilt in Chair Pose

Chair pose is intended to teach hip loading and functional strength.

But many students tuck the pelvis aggressively, round the lower back, and shift load into the knees.

This isn’t stability — it’s avoidance.

Why teachers miss it:

Overprotective cueing (“tuck your tailbone,” “protect your lower back”) has trained students to eliminate spinal movement rather than use the hip hinge.

Teachers focus on “sitting lower” instead of “loading correctly.”

Why These Mistakes Happen: The Root Cause

Most posture errors come from one predictable issue:

Teachers don’t learn to assess posture types, myofascial patterns, and alignment before giving cues.

So they over-focus on:

  • Flexibility
  • Pose depth
  • Aesthetics
  • “Safe” cueing, such as squeezing the buttocks or the shoulder blades, rather than functional cues like “feel the stretch in your thighs” or “move the arms further back.”

Students then push to reach the pose rather than staying in it with awareness and integrity.

This happens in:

  • Beginner classes
  • Advanced classes
  • Even teacher trainings

This confusion shows up across yoga, Pilates, and other movement-based systems.

Everyone is trying to look like the pose, not to understand what their body is doing in it.

This is why a brief posture-based assessment before movement can clarify what actually needs attention.

The One Correction Principle That Fixes Most Problems

Pelvis and hip alignment first → spine and breath relationship → core stability (Lumbo-Pelvic-Hip Complex).

This single sequence corrects:

  • Rib thrusting
  • Arch collapsing
  • Hip hinging errors
  • Knee pain
  • Lower-back compression
  • Shoulder compensation

When the pelvis is squared and stable:

  • The spine organises itself
  • The diaphragm connects
  • The core activates naturally
  • The limbs move with integrity

Most posture issues disappear not because of better cueing, but because the base is finally aligned.

round back posture example

Real-World Examples You might have Seen (But Didn’t Realise Were Posture Issues)

  • The flexible student who always goes deeper but struggles to control their breath → rib thrusting.
  • The strong student who shakes in downward dog → collapsed arches and unstable hips.
  • The enthusiastic beginner who “sits lower” in chair pose but feels knee pain → posterior pelvic tilt.
  • The advanced practitioner who looks perfect but feels tightness in the same spots every class → faulty kinetic sequencing.

These are not advanced problems.

They are fundamental ones, and they happen at every level.

What Teachers Should Do Instead

You don’t need to memorise 200 cues or fix every visible detail.

Start with one simple rule:

Identify static posture, muscle imbalance, and joint alignment before giving corrections.

If time allows, begin building core stability through the Lumbo-Pelvic-Hip Complex:

  • Teach neutral pelvis
  • Teach hip hinge
  • Teach diaphragm activation
  • Teach rib integration

Once these foundations are established, movement becomes effortless — and students stop compensating unconsciously.

Yoga isn’t about perfect poses, but it can be about intelligent posture.

When teachers understand the body’s natural alignment and teach from that awareness, students develop strength, stability, and longevity instead of chasing shapes.

Posture comes before pose.

Principles come before performance.

And clarity creates safety, not fear-based cueing.

Next, if you want to deepen your teaching with posture, alignment, and clinically precise movement principles, explore our upcoming courses at Classical Methods.

Teach for results, not routines.

Poor Posture Meaning

Poor posture is the misalignment of joints or body segments, often caused by the body’s attempt to maintain its center of gravity against gravity.

This misalignment can lead to wear and tear, inflammation, and pain. Addressing poor posture requires realigning the misaligned joints before any other treatment.

Running Injuries – Rate of Discomfort While Running

runners in phuket.png

It’s no secret that running is a popular form of exercise for many people around the world.

Whether it’s to stay in shape, relieve stress, or simply enjoy the great outdoors, running has numerous benefits for both physical and mental health.

However, what many runners may not realize is that discomfort or pain in the feet, ankles, or knees can be a common issue that should not be ignored.

According to the results from our recent Peak Performance Runner Assessment quiz, a staggering 100% of respondents reported experiencing discomfort or pain in their lower extremities while running.

This concerning statistic highlights the importance of addressing any pain or discomfort before it escalates into a more serious injury.

Pain in the feet, ankles, or knees while running can be caused by a variety of factors, including improper footwear, poor running form, overtraining, or underlying biomechanical issues.

Ignoring these warning signs can lead to chronic injuries that may sideline you from your favourite activity for weeks or even months.

To prevent and address pain in the lower extremities, it’s important to listen to your body, invest in proper running shoes, and consult with a healthcare professional or physical therapist if necessary.

Additionally, incorporating strength training exercises and cross-training activities into your routine can help improve muscle imbalances and prevent overuse injuries.

If you’re a runner experiencing discomfort or pain while running, don’t hesitate to take our Peak Performance Runner Assessment quiz to gain valuable insights into your running habits and potential areas for improvement.

By addressing any issues early on, you can continue to enjoy the many benefits of running while minimizing the risk of injury.

Take the quiz now at https://assessments.abbysan.com and start your journey towards pain-free running today.

Your body will thank you for it!

Pain-Free Productivity

Office stretch 2

How to Achieve Pain Relief in Phuket’s Modern Offices

 

The modern office has become a breeding ground for stress and discomfort. If you’re one of the many workers in Phuket looking for pain relief, you are not alone. For office workers, these ailments often mean constant lower back aches, stiff necks, and tense shoulders.

Many experience frequent headaches and wrist pain. This discomfort leads to restlessness, decreased focus, and lower energy throughout the workday.

As our lives become increasingly sedentary, with extended hours hunched over desks, the impact on our bodies and minds is undeniable. 

How can we maintain our health and well-being in an environment that seems designed to harm us?

In this blog post, we’ll explore practical strategies to combat office-related pain and stress, including stretching routines and holistic approaches to wellness that will revolutionise your work life and boost your overall well-being. 

When your desk becomes the enemy.

workers looking for pain relief in Phuket

You’re not alone if you’re struggling with chronic pain at your office job in Phuket.

We know many of us in Thailand’s growing workforce face this challenge daily.

Whether in a high-rise in Phuket Town or a beachside co-working space, you might find yourself wincing at your desk more often than you’d like. 

While we don’t have exact numbers, we see it all around us – colleagues massaging sore shoulders, friends complaining of constant backaches, or you finding it hard to focus due to persistent discomfort.

As more of us move into office-based careers, we must address this to keep our workforce healthy and productive.

Your pain matters, and together, we can work towards finding solutions.

Low back pain (LBP) stands out as the leading cause of disability worldwide, affecting people of all ages but peaking between 50-55 years.

Women seem to bear the brunt of this condition more frequently than men, with the impact intensifying as we age.

What makes office-related pain particularly sinister is its tendency to recur.

After an initial episode of back pain, up to two-thirds of individuals may experience a recurrence within a year.

By recognizing the impact of prolonged sitting, poor posture, and the stressful office environment on our bodies,

we can take proactive steps to prevent and manage chronic pain, ensuring that we maintain our health and productivity well into our careers. 

How to Maintain Good Posture Throughout the Day

workers looking for pain relief in Phuket

Understanding the root causes of your discomfort is crucial in finding practical solutions for lower back pain relief. 

Proper posture is your first line of defence against office-related chronic pain.

Here are some tips to help you maintain good posture throughout your workday:

  • Sit Smart: Keep your feet flat on the floor, knees at a 90-degree angle, and your back supported against the chair. Your computer screen should be at eye level to prevent neck strain.
  • Stretch Regularly: Incorporate simple office stretches into your routine. Stand up hourly and do gentle back stretches or neck rolls to relieve tension.
  • Strengthen Your Core: Engage in exercises that improve your core strength, such as planks or gentle yoga poses. A strong core naturally supports better posture.
  • Use Ergonomic Tools: If you have lower back pain, consider using a back stretcher or invest in an ergonomic chair to support proper alignment.

Targeting Common Problem Areas

At Abbysan, we understand that office-related pain can manifest in various body parts.

Our approach combines elements of yoga, Pilates, corrective exercises, and kinesiotherapy to effectively target specific problem areas. 

Here’s how we address some of the most common issues:

Neck and Shoulder Pain Relief

To alleviate neck and shoulder pain, we recommend a series of exercises designed to improve flexibility, strength, and posture. Some of these are:

  • Towel Trapezius Release: Lie on a rolled towel under your upper back to relax tense muscles.
  • Thoracic Rotation: Twist your upper body while seated to improve spine mobility.
  • Resisted Shoulder External Rotation: A resistance band strengthens rotator cuff muscles.
  • Neck Rotation: Gently turn your head side to side to increase neck flexibility.
  • Squat Spine Twist: Combine a squat with a torso twist to engage multiple muscle groups.

These exercises work by releasing tension in overworked muscles, improving blood flow, and promoting better alignment of the cervical and thoracic spine.

Lower Back Pain Solutions

You know that nagging ache in your lower back that seems to follow you everywhere?

The one that intensifies after hours at your desk or suddenly strikes when you stand up?

We’ve been there and understand how it can drain your energy and dampen your mood throughout the day.

Lower back pain can vary depending on your position. Here are our recommendations:

  • Lower Back Pain While Sitting: Maintain a slight inward curve in your lower back, keep your feet flat, and avoid rotation-heavy sports. Try Hamstring-Calf Stretch, Hip Hinges, and Superman exercises.
  • Lower Back Aches While Standing: Stand evenly, engage your core, and avoid swaying. If needed, lean against a wall or contract your abs to reduce your lumbar curve.
  • Lower Back Pain During Movement: Practice proper techniques for turning in bed, standing up, sitting down, climbing stairs, and walking with engaged core muscles.

Yoga can soothe your office aches.

workers looking for pain relief in Phuket

Incorporating yoga into your workday can help prevent back pain, relieve neck and shoulder pain, and improve overall well-being.

Yoga offers a holistic approach to combating the harmful effects of prolonged sitting and workplace stress. 

Abbysan: Your Yoga Destination in Phuket

Here at Abbysan, we recognise that each person’s path to wellness is distinct. 

Our approach begins with a detailed one-on-one assessment by Dr. Abhishek, who examines your posture, discusses your goals, and identifies any physical challenges you face.

Reach out to us by clicking the link below.

Book a Free Posture & Movement Analysis with Dr. Abhishek 

This allows us to craft a tailored plan that addresses your needs, whether battling chronic pain or seeking overall well-being improvement.

 

Don’t let office work dictate your health.

Take control of your well-being today.

Visit Abbysan and discover how our holistic approach to pain relief in Phuket can revolutionise your work life and overall health.

What sets Abbysan apart

  • Alignment-based, breath-oriented yoga classes supporting active aging.
  • Pilates classes for everyday readiness and posture restoration.
  • Personal consultations for customized wellness plans.
  • Targeted pain relief therapy sessions.

 

 

References 

https://www.cdc.gov/mmwr/volumes/72/wr/mm7215a1.htm

https://www.iasp-pain.org/resources/fact-sheets/back-pain-in-the-workplace/

https://www.who.int/news-room/fact-sheets/detail/low-back-pain

https://www.sleep.com/sleep-health/morning-yoga-stretches









3 Stages Will Ensure Great Experience in Your First Yoga Class

3 stages of Yoga Abbysan 2 1160x653 1
  1. Yoga is done barefoot and on a mat. You will occasionally see people with some kind of sock or shoe, but it’s usually due to an injury or medical condition.
  2. Yoga is practiced with comfortable clothing that are not overly loose. Pants: Any comfortable exercise pants or shorts will do. No Jeans. Tops: A shirt that is a little bit fitted works best. A big baggy t-shirt is not great since it will probably slide down every time you bend over.
  3. Bowel and Bladder must be empty for your yoga practice. It’s best not to eat anything right before a yoga class. When you start moving, everything gets churned up and you may start to feel sick if your stomach is too full.
  4. Consume the food that provides energy. You can have either a cup of fruits, a banana, cup of milk, yogurt, or oatmeals an hour or two before class.
  5. Self Warm up will prepare your for any yoga class in the studio. Most of the classes we offer includes warm ups. If you are early for the class, [try these warm-up poses], they will make you look like you know what you’re doing. You can also just lie on your back or sit cross legged on your mat. This makes you look serene.
  6. Stay hydrated. Drink platy of water one day before attending your first yoga class.

BEFORE YOUR FIRST CLASS

  1. Look and Listen: When you are first learning the poses, it’s ok to glance around the room to see what everyone else is doing, but look to the teacher for your primary instruction. Also, listen for his/her verbal cues as she describes how to do the poses.
  2. Alignment: Keep an eye on the teachers alignment instructions. That’s the precise way that the body lines up in each posture. Good alignment is very important to maximise each pose’s benefits and minimise the chance of injury.
  3. Hold: In the beginning, the postures should not be held longer then a few seconds. Gradually the length may be increased as your teacher see it appropriate.
  4. Be Positive and Optimistic: Don’t feel bad if you teacher corrects your postures. Hands-on instruction is the best way to learn good form. Stay light-hearted and keep your sense of humour. Laugh if you fall out of a pose, smile when things get difficult. Enjoy yourself.
  5. Ask if you don’t understand: Perhaps the most important tip is to always ask questions when you don’t understand something.
  6. Final Relaxation: Every yoga class ends with the total relaxation of the body for 5-15 minutes. Try not to skip this. During the relaxation, peacefully bask in the joy, warmth, and Inturnedness of your being. This is a great way to start or end your day, what so ever the case may be.

AFTER YOUR FIRST CLASS

  1. Rehydrate: Remember to drink minimum four 8-ounce glasses of water over next 12-24 hrs after your yoga practice. This habit will purify your body and drastically minimise the muscle soreness.
  2. Always Ask Questions: If it’s about yoga culture or etiquette, the existing clients and more experienced students are almost always happy to share. Questions about specific physical postures are best directed toward your teacher, either during or after class.
Info 4 3 stages of Yoga header

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Moms in Motion: The Power of Postnatal Yoga and Pilates

Postpartum new mom

Postnatal Yoga and Pilates aren’t your average workouts but gentle, nurturing practices tailored for new moms.

Becoming a mom is a wild ride filled with joy but also a rollercoaster of physical and emotional changes. For new moms, the postpartum period can feel like solving a complex puzzle blindfolded. Finding a supportive yoga studio during this time can be a game-changer. 

Yoga offers stretches, calming breaths, and relaxation, while Pilates focuses on core strength and posture. Both go beyond physical recovery and help you rediscover yourself.

Every postpartum journey is unique, and postnatal yoga and Pilates respect and cater to that.

They provide safe spaces for healing, recharging, and finding your footing in motherhood. Together, they offer a holistic approach to recovery, guiding new moms through the challenges of early motherhood with a focus on both body and mind.

What exactly is postnatal yoga?

5 Reasons to Try Yoga and Pilates After Giving Birth.

Precautions for Postnatal Yoga and Pilates.

Yoga and Pilates pose for new moms. 

How Abbysan Yoga and Wellness Center can help.

Conclusion 

 

What exactly is postnatal yoga? 

Yoga is very beneficial during pregnancy as it has more relaxing effects.

A personalised Postnatal yoga program is a gentle form of yoga designed specifically for the unique needs of new mothers. Unlike the more vigorous styles often associated with yoga, postnatal yoga focuses on restoring your body after childbirth, relieving stress, and boosting your overall well-being.

This practice is like a targeted tune-up for your post-baby body. Imagine your core getting a serious workout, your pelvic floor finding its strength again, and your spine lengthening like a blooming flower. 

 

5 Reasons to Try Yoga and Pilates After Giving Birth.

Whether you’re a resident of Phuket’s vibrant Phuket or visiting the island paradise, our local yoga school in Phuket is here to support you.

We offer specialized yoga and Pilates courses tailored to the needs of new mothers, providing a safe and nurturing environment for your postpartum recovery.

 

Did you know that Pilates core strengthening exercises mixed with selected yoga stretches after six to eight weeks postpartum have even better effects on recovery? 

 

Here’s how it can help new moms:

1. Regain Strength and Flexibility: 

At our Phuket Yoga Studio, we guide you through yoga poses and Pilates exercises that help rebuild core strength and restore flexibility, essential for managing the physical demands of caring for a newborn. These practices target weakened core and pelvic floor muscles, helping prevent postpartum issues like incontinence and diastasis recti.

2. Promote Relaxation and Stress Relief: 

Our experienced yoga teachers in Phuket lead soothing practices that can help alleviate the mental and emotional strain of postpartum life, allowing you to find a peaceful oasis through the changes.

3. Reconnect with Your Body: 

In our yoga classes in Phuket, you can reestablish a deeper connection with your postpartum body through mindful movements and breathwork. Pilatus Phuket offers complementary techniques to help you feel empowered in your new role as a mother.

4. Build Community: 

Participating in a yoga retreat in Phuket provides the opportunity to connect with other new mothers, fostering a supportive network during this transformative time.

5. Cultivate Mindfulness: 

Our Phuket Island Yoga Retreat offers a serene setting to cultivate mindfulness, helping you approach motherhood with more significant presence and intention.

 

Precautions for Postnatal Yoga and Pilates.

Before embarking on postnatal yoga or Pilates at any Phuket Yoga Studio, it’s crucial to understand your body’s changes and start with pelvic floor strengthening.

A full postpartum assessment is critical to planning a safe recovery and avoiding complications like diastasis recti or incontinence.

Click here and book a 1:1 session with posture assessment for a special 50% OFF your first time.

Yoga and Pilates can improve core strength, posture, and flexibility and reduce stress – all beneficial for new moms. However, it’s vital to work with qualified instructors, like those at Abbysan, who specialize in postnatal recovery.

Consider your stress levels, delivery method, pelvic floor condition, and any existing issues. Our programs are designed to address these concerns safely.

Remember, every postnatal journey is unique. Our yoga teachers in Phuket can tailor practices to your needs, ensuring a gradual and safe return to exercise. 

Review our “Postpartum Precaution” consideration checklist before starting postpartum yoga or Pilates.

Discuss this with a professional before starting Yoga or Pilates.

  • Stress and Support: Consider your overall stress level and support system at home.
  • C-section and Scar Massage: Have you received a scar massage if you had a C-section?
  • Vaginal Delivery and Tearing: If you had a vaginal delivery, did you experience tearing?
  • Pelvic Floor Health: Assess your ability to contract pelvic floor muscles and any associated issues (e.g., bowel, bladder, gas, and heaviness).
  • Diastasis Recti: Check for abdominal muscle separation.

 

Power of Postnatal Yoga and Pilates.

Yoga and Pilates for new moms.

Remember, postpartum recovery success starts with these simple steps:

  • Pelvic floor strengthening.
  • Improving breathing.
  • Maintaining good posture.
  • Daily 10-15 minute walks.
  • Pilates core exercises for abdomen and glutes (no sit-ups).
  • Selected yoga poses to lengthen tight muscles and reduce lower back stress.

For specific concerns, try these Yoga and Pilates moves:

  • Good posture: Cat-Cow, Mountain Pose, and Pilates Shoulder Bridge. 
  • Flatter tummy: Pelvic Tilts, Pilates Hundred, and Plank variations. 
  • Sleep deprivation: Legs-Up-the-Wall, Child’s Pose, and Pilates Roll-Down. 
  • Low energy: Warrior poses, Sun Salutations, and Pilates Spine Twist. 
  • Pain relief: Parrot Pose, Cobra, and Pilates Swimming.

Remember to always consult your healthcare provider before starting any postpartum exercise routine. 

At Abbysan, we offer expert, tailored guidance for new moms, ensuring a safe and effective recovery.

 

How Abbysan Yoga and Wellness Center can help.

At Abbysan, we combine Dr Abhishek’s signature Yogkinesis® method with Phuket’s finest Pilates and yoga instructors to support your postpartum journey. 

Our team, versed in STOTT® Pilates, Original Pilates, Hatha Yoga, and Vinyasa Flow, is dedicated to your overall health and well-being. We pride ourselves on being responsible, accountable, honest, and ethical, using our drive to energize and inspire our clients.

For new mothers, we offer a range of suitable courses after initial 1:1 postpartum recovery sessions.

Our Yoga classes in Phuket follow balanced sequences with tracked progress and personalized modifications. Ashtanga Yoga offers a steady flow of poses coordinated with breath, while Hatha Yoga focuses on proper technique. Our Yoga Therapy classes address specific health issues, adapting traditional poses to promote healing.

Our Pilates classes, including the Posture Clinic and Mat Pilates, are tailored to all levels and focus on core strength and body alignment. We recommend consulting with our professional staff at our Phuket Yoga Studio to determine the most suitable postpartum exercise routine for you.

Click here and book a 1:1 session with consultation for a special 50% OFF your first time.

 

Conclusion

Pilates core strengthening exercises and selected yoga stretches after six to eight weeks of postpartum or childbirth can lead to better recovery.

Fitting postnatal yoga into a busy new mom’s schedule can be challenging, but it’s not impossible. Remind yourself of your goals, find reliable childcare, and commit to making time for yourself. Small steps, like starting with just a few minutes a day, can make a big difference.

Remember, you deserve the care.

Are you interested in joining one of our classes or seeing Dr. Abhishek for a free consultation at our Phuket Boat Lagoon Koh Kaew location?

Check availability and reserve your place using our online booking system. If you have any questions about our Yoga Retreat in Phuket or Pilatus Phuket offerings, please don’t hesitate to contact us. 

Let Abbysan be your partner in this beautiful journey of motherhood and self-care.