person doing pilates online

5 steps to online success

Before signing up for an online class,  please follow the below steps CAREFULLY to ensure that you are signed up to receive booking confirmation emails. These emails are auto generated and sent to you after booking a class and contain the link and password to join the livestream:

1.  On our website homepage click ‘CLIENT LOGIN’ button or ‘NEW CLIENT’ to SIGN IN/SIGN UP (right top corner on the website)

2. Go to your profile, click on ‘CLIENT INFO’ and scroll down to ‘CONTACT’

  • CHECK the boxes for EMAIL SUBSCRIPTION under:
  • ACCOUNT MANAGEMENT : Subscribe to reminders and notifications
  • REMINDERS AND SCHEDULE CHANGES : A heads up for reminders or when the schedule changes.
  • Optional- NEWS AND PROMOS: if you wish to be kept up to date first with our monthly round up newsletter..

3. Complete an online waiver ( click here)

4. Sign up for a free Zoom account.

5. Ensure you white list the email addresses @mindbodyonline.com and hello@thepilatespod.co.uk (to ensure they get through your security firewalls) (https://downtimemonkey.com/blog/how-to-whitelist-an-email-address-in-gmail.php

Virtual Pricing

  • UNLIMITED VIRTUAL MEMBERSHIP. £58 MONTHLY. First month £50. Plus free access to members video library. Min 3 months commitment. BOOK HERE
  • VIRTUAL MEMBERSHIP £50 MONTHLY – up to 5 virtual classes every ‘payment’ month plus free access to members video library. BOOK HERE
  • VIRTUAL 5 CLASS PACK £55– Valid for 1 month from your first visit. BOOK HERE
  • VIRTUAL DROP IN / SINGLE CLASS £12 – Valid for 1 month from date of purchase. BOOK HERE
  • VIRTUAL 55 MINUTE 1:1 £60 / 30 mins £35 – Valid for 14 days from date of purchase. You can also purchase personal training credits in packs of 5 or 10. Please make sure you email us after booking this session online to set up a Zoom link. BOOK HERE

Virtual Class Times

Please check timetable for up to date information. We will offering general guidance, modifications and progressions as we go through the class workouts but not individual corrections and specific issue modifications that you get from 1:1. 


We offer three levels of group classes: Basic, Foundational, and Intermediate- each of which has a series of precisely ordered and designed exercises to strengthen, stretch and align the entire body. We always include and finish with standing exercises.

Basic- Suitable for beginners and those needing a slower pace or dealing with stability or weakness issues that require additional support. No experience needed. This class uses Pre -Pilates and the first 6 classical Mat work exercises to teach the principles of the Pilates method. Help find your core, powerhouse and start giving space to your spine.

What to expect from this class: feet down, knees to chest, one leg work, bent legs, half roll back, mostly on your back, slower flow between exercises.

Essential- Some experience required. This class will build on your knowledge of the classical Mat work exercises, adding work in the Mat on the front and side laying for the first time for increased challenge and load. This level should be worked strongly for some time to help prepare you to move into intermediate.
What to expect from this class: maintain 2 legs up to 90 degrees with deep abs, bent-straight leg, half roll back, swan prep, front and side work, learning to link exercises together for flow.

Intermediate 1– Good experience required. This class is a strong workout, comprising of a bigger library of exercises, adding in more flow for stamina, cleaner transitions between exercises and introduce more bending/extension, and more load, that which will go a long way towards keeping you in shape. You need experience of the full Intermediate mat order and no injuries.
What to expect from this class: maintain 2 legs at 45 degrees with deep abs, more complex movements that are not suitable for everyone, a deeper understanding from cues to help you get more from your work, a stronger pace for stamina and introducing overhead work.

Injuries and Group Classes

If you are living with a serious physical issue or injury or require more support and attention, we strongly suggest you start with private sessions as group classes are not the best place to address.

What do I need for the classes?

  • It is not necessary to have props for the Mat classes however it can be useful for some. Bring along any hand weights, Pilates circles, flexi bands. But don’t worry, you can use cans of beans/ water bottles, a cushion, and a dressing gown rope/ hand towel.
  • You will need a mat or ensure your floor is well cushioned.
  • For the Resistance Pilates class you need resistance! So make sure you have a band!
  • Buy your Pilates equipment for home here.

Taking care of your own body

Not all exercises are suitable for everyone. Pilates in group classes is a workout and whilst there are options for modifications/variations, we do not give individual corrections. Therefore it’s important you know how to modify or which ones to leave out. You can do this through a proper introduction via a 1:1 online. If group classes are not suitable, you can continue with 1:1.

In the Studio with private training, we have thousands of exercises and many pieces of apparatus to choose from to give you hundreds of options that work for you, rather than thinking of leaving things out. Because we are all Classically Fully Comprehensively qualified, our training allows us this knowledge and experience, plus a whole studio of apparatus and thousands of exercises, which opens up a wealth of exercises to choose from.

Matwork is about 7% of the whole Pilates system. Some exercises can be modified , for example if the exercise is round and your modification means you need to work with a flat back, modify it to a flat back if you can. BUT if this isn’t feasible within the exercise or the exercise looks wildly different to it’s intention, then LEAVE IT OUT!

We recommend you follow our general guideline protocols for acute or painful issue. Old, chronic issues that cause no pain or undiagnosed issues causing you pain can often be a result of weak muscles, imbalance, poor body mechanics, pelvic instability and poor posture so we would encourage you to work the body fully.
Taking classes online is not a replacement for studio teaching with apparatus or working with a teacher in person. We always advise you take 1:1 online sessions if you want specific help for you. Classes are for general level and fitness.

Bad lower backs– Keep the back flat! no rounding, no extension, no twisting. If diagnosed disc issues, also no seated work. Keep knees bent not straight, Don’t do planks. Avoid inversions. Keep legs close to chest not far away ie legs into chest rather than tabletop or extended. Do lift the head and chest, it allows the back to drop safer into the mat. If you have a diagnosed back disc issue that is still causing you issue, we will be taking care of that within the studio in 1:1’s. Your back care plan will have removed all seated work, twisting, bending, side bending and extension. We then work your body from a flat neutral position and build strength and stability before adding in one movement plane at a time that adds load to the spine progressively. If you know where you are at with this, you can add those movements in. If you know the exercise 10-10-10, Otherwise, we really do suggest you should be doing 1:1’s online.

Sciatica– See bad backs protocol as this comes from your lower back disc compressing the sciatic nerve. If the pain radiates down the leg, also avoid stretching the leg, keep it moving!

Bad necks– head down, neck relaxed on a small rolled up towel. Avoid arching the back of neck or lifting head, or twisting neck. Avoid rolling exercises, inversions upside down. Also see Bad Shoulders protocol as often the neck and shoulders are twinned.

Bad Shoulders– keep arms moving only up down but avoid circles. Lift arms to 90 degrees shoulder height only. Keeps arms in to the side ie avoid elbows wide. Avoid too much weight bearing. Also see Bad Necks, and often the neck and shoulders are twinned.

Bad Knees– avoid pulling on the knees, use your hands behind the knees instead. Work in parallel legs not Pilates stance or internal rotation. Limit your range so knees are not in flexion past 90 degrees. Avoid kneeling or use pads. If you have ACL surgery then also leave out Squats.

Bad Hips– Flexion is good but may be limited to 90 degrees. If recent hip replacement, take extra care here to introduce this. Work in parallel not Pilates stance or internal rotation. Avoid crossing the midline for exercises like one leg circles.

See you online soon!

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