Clare Curtis Yoga and Pilates

10/02/2026

One Step at a Time

In the world of Pilates, every movement is a mindful step toward transformation. It’s not just about physical strength; it’s a methodical journey that nurtures our bodies, allowing us to gradually increase the load and challenge ourselves in a safe, supportive environment.

Why One Step at a Time?

1. Resilience Building- As we progress through our practice, we carefully increase the intensity and complexity of our movements. This approach helps our soft tissues become more resilient, preparing them to handle greater demands without injury.

2. Restoring Fluid Mobility: Each exercise is designed to enhance fluidity in our movements. We focus on restoring the natural function of our bodies, ensuring that every joint and muscle works harmoniously together.

3. Function & Stability: Pilates emphasises strength and stability. By developing a strong foundation, we empower ourselves to move confidently, both on and off the mat.

4. Graceful Movement: As we become more aware of our bodies and breath, we learn to move with grace and intention. This awareness transforms our daily activities, making them more fluid and enjoyable.

5. Embracing Freedom: With every session, we confront the fears that hold us back. As we cultivate a deeper connection with our bodies, we feel more engaged and present in our movements.

Taking one step at a time to self-discovery and strength, moving toward a more resilient, graceful, and vibrant life.

09/02/2026

07/02/2026

Lower‑back pain is often less about a torn muscle and more about stress and your nervous system holding onto protection patterns.

Modern pain science and the biopsychosocial model show that chronic low‑back pain is strongly linked to stress, threat perception, and central sensitization. Psychological and social factors (stress, anxiety, fear, past injury memories) can amplify pain signals and maintain protective muscle guarding more than ongoing tissue damage. In other words: the body remembers threat and keeps the back braced long after tissue has healed.

How this shows up in practice:
- Stress → increased sympathetic tone → chronic low‑grade muscle tension (often felt in the lower back).
- Threat/fear of pain → bracing, guarding, restricted movement patterns.
- Central sensitization → nervous system amplifies signals so small inputs feel painful.
- Result: habit‑based tension and limited extension/flexion patterns that perpetuate pain.

Yoga trains the very skills that down‑regulate threat and unlearn guarding: interoception, breath regulation, slow mindful movement, graded exposure to ranges of motion, and cultivating safety in the body. The aim is not to “stretch the pain away,” but to notice and release habitual holding patterns and to retrain movement with curiosity instead of fear.

Simple practice cues for lower‑back stress patterns:
- Start with breath: 5 minutes of slow diaphragmatic breathing to lower sympathetic arousal.
- Body scan: find where you’re holding (low back, glutes, belly) and simply notice without changing.
- Gentle sequencing: alternate spinal flexion and extension slowly, emphasising ease on the exhale and curiosity on the inhale.
- Micro‑releases: tiny movement into and out of the area (no force) to show the nervous system safe range.
- Drop the story: when you catch a protective thought (“if I bend it’ll hurt”), label it as a thought and return to sensing.

Move mindset from “fix the tissue” to “retrain the nervous system.” Healing often means learning to let go of tension that served you once but now limits you.

06/11/2025

Feel Fabulous Fridays!
Join us this Friday for our feel good place ready for the weekend !