25 years of Teaching Experience
From Stiff and Sore to Strong and Aligned—Your 8-Week Mindful Pilates Path.
This course combines customised Pilates movements for people with poor poor posture and chronic pains. Designed specifically for adults over 35 years old who want to move pain-free and improve their postures.
Starting 10th Jan 2026
(Scroll down for all dates from Jan - Mar 2026)
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If You're Living With Chronic Pain, You Know How It Feels...
1
Discomfort at Work
Standing and sitting becomes uncomfortable for you due to chronic pains
2
Neck & Shoulder Pains
Stretching was only a temporary relief. The pain returned as the root of the problem not addressed.
3
Clinic Visits
Frequent visits to physiotherapy and chiropractor clinics to relieve nagging chronic pains
You're not alone. Studies show that 80% of adults will experience back pain, and neck pain affects millions more. But there's a gentle, natural way forward.
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Why I Created This Unique Approach
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."
Your Instructor
(Carol Cheong)
25+ Years of Healing Experience
Part-time Lecturer in a local university in Singapore
My Unique Qualifications
As both a pilates matwork instructor and yoga instructor who integrates mindfulness practices in my daily life, I understand the mind-body connection intimately. This course combines:
- Safe, mindful Pilates matwork movements for core strength
- Breathwork techniques to address stress patterns
- Mindfulness approach to avoid practising pilates as a cardio workout
- Integrate proper relaxation to balance your nervous system
Hui Lin (Physiotherapist) works closely with Carol. She will dive deeper in advising you on your posture and how to enhance your posture.
The Mindful Movement Difference
Unlike regular exercise that can strain your body,
Mindful Movement combines gentle Pilates with awareness
practices to heal from the inside out.
The Complete Mind-Body Solution
This isn't just another Pilates course. It's a comprehensive approach that addresses both the physical and mental aspects of chronic pain.
1 Safe Core Strengthening
Gentle, effective movements designed to strengthen your core without strain or risk of injury.
2 Posture Realignment
Learn how to naturally improve your posture through mindful movement and body awareness.
3 Stress-Release Breathwork
Powerful breathing techniques to release tension and break the stress-pain cycle.
4 Postural Analysis
Get personalized posture coaching from experienced instructor and physiotherapist.
What You'll Experience
weeks
balance
Your 8-Week Mindful Movement Journey
Each week builds awareness and gentle strength, creating lasting change through mindful practice
2 Core Awakening
Gently activate deep core muscles and improve spinal awareness
1 Foundation & Assessment
Understand your body, learn basic breathing,
and establish your baseline
3 Posture Reset
Address forward head posture and rounded shoulders
4 Spine Mobility
Increase flexibility and reduce stiffness throughout your spine
Strength Building
Progressive strengthening for long-term spine support
Stress & Tension Release
Learn mindfulness techniques to release physical and mental tension
Integration & Flow
Combine all elements into smooth, confident movement patterns
Your New Normal
Create a sustainable practice for lifelong pain-free movement
Your 8-week roadmap - what you'll learn and practice
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Week 1 - General postural assessment & review of fundamental principles of Stott Pilates
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Week 2 - 4 You will be guided progressively from basic pilates mat exercises to customised core exercises, using the stretch band & pilates ball. Sequences will include standing pilates to help you improve your balance.
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Week 5 - 6 You will be guided to more mindful pilates flow (connecting 3- 4 pilates exercises) to enhance strength and mobility. Stretch band and pilates ball will be used to both support and challenge core.
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Week 7 & 8 Explore different variations of essential pilates exercises that will challenge your core and improve balance.
Real People, Real Results
I always had lower back pain issues, the Pilates and yoga classes really helped me to stay balanced and be aware of my posture. After delivery, I continued the classes during the post partum period as it was important to gain back my strength and stamina.
-Priyanka G
I've been suffering from strong tensions in neck and shoulders for a very long time. Carol helped me in creating body awareness and taught me how, proper breathing helps to release stress and body tensions. Her exercises are well explained step by step and easy to follow and on top, very effective.
-Nicole Hoeger
A couple of years back, I suffered from frozen shoulder. I went to chiropractor but couldn't get it healed. Thereafter, I chanced upon Carol from her Facebook post on The Mindful Pilates.
My shoulder had recovered unknowingly while practising Breathing Pilates with Carol. Never in my wildest dream did I ever thought this was possible
-Charlie CK
Carol places a strong emphasis on the foundational principles of Pilates. Even in a group setting, she pays close attention to each individual's posture and offers tailored modifications to suit varying needs and abilities. Her approach ensures that everyone feels supported, regardless of experience level.
Each lesson is filled with incredible energy, deep expertise, and a genuine care for her students’ progress and well-being. She consistently reminds us to go slow, listen to our bodies, and respect our individual journeys.
Thanks to Carol, I’ve never felt stronger, more aligned, or more inspired.
- Jamie
As someone new to pilates and dealing with chronic pain, I wasn't sure if Pilates was the right fit for me, but the Mindful Pilates course by Carol has proven to be highly effective in reducing my pain. Targeted exercises, combined with mindfulness techniques, have helped ease tension and improve my posture.
I felt stronger and more flexible. For men with chronic pain, this method is an excellent way to manage discomfort, I highly recommend it.
- Guruprakash Narasipur
It was pure serendipity that Carol popped up on my FB feed. I was floundering around looking for a way to anchor my wellness. A strong core, form and posture is key to daily living, physical pursuits including yoga, and mental one like meditation.
Practising with Carol has had an enormous impact on my mind and body, and put me in touch with the space within, in deep, loving and subtle way. Each class is a moving meditation, which really resonates with me. It's not easy finding the right teacher. And for this, I am immensely grateful.
- Millie
Location & Schedule of
this course
Saturday 9.45am - 11.15am
We start on January 10th, 2026.
Here are the January - March dates.
10, 17, 24, 31 Jan 2026
7, 14 Feb 2026
7 & 14th Mar 2026
The studio is at Burlington Square—just a 3-minute walk from Rochor MRT and about 8 minutes from Bugis MRT.
Ready to move towards a stronger body and a well balanced mind?
S$290
Top features
Secure Your Access - S$290 (course is full)Frequently Asked Questions
What is mindful Pilates, and how can it help improve my posture and relieve chronic pains?
Do I need any prior experience with Pilates to enrol in this on-site course?
How is this different from regular Pilates?
How long is each lesson, and what props do I need for this course?
Will this course address specific chronic pain conditions such as back pain, neck pain, or joint discomfort?
How often should I practice mindful Pilates to see noticeable improvements in my posture and chronic pain relief?
You are interested but still have questions...
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