Body and Flow

Mat I is the foundation of the Pilates method.
It may be called Mat I, but it is so much more than an introduction.
This is where we learn the language of the method — the principles, movement patterns, connections between exercises, and how the body is organized through movement.
Without a strong understanding of Mat work, it is difficult to fully grasp the Reformer, Cadillac, Chair, or any other Pilates apparatus.
The equipment may change, but the method remains the same.
Mat I teaches us to see beyond individual exercises and begin to understand Pilates as a complete movement system.
Whether you are beginning your teacher-training journey or already teaching on the apparatus, Mat I is not something to skip. It is the foundation on which everything else is built.
Build the foundation first.
Then build the rest.

Body & Flow - we create thinking teachers



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➡️ Join our upcoming Mat classes worldwide and deepen your understanding of the method from its foundation.
➡️ featuring the Pilates last mat course in Hanoi with Hang Thanh Le 🇻🇳

The Magic Circle may look simple, but don’t let its size fool you.
This small piece of equipment is one of the most versatile tools in Pilates. It provides just the right amount of feedback and resistance to help improve alignment, increase body awareness, build strength, challenge stability, and create deeper connections throughout the entire body.
Whether you’re using it for the upper body, lower body, or core, the Magic Circle has a way of exposing compensations while making every movement more intentional. It reminds us that Pilates isn’t about adding more resistance - it’s about moving with more precision.
We have just finished our shooting days for the Magic Circle exercises and very soon all accessories exercises will be available one!
Stay tuned!

Body & Flow - we create thinking teachers



featuring Hang Thanh Le 🇻🇳

Create your future!

Footwork is often the first exercise on the Reformer, and for good reason. It prepares the body, connects the mind to movement, and provides valuable information about how someone moves. But is it always the best place to spend a large part of a session?

The advantages:
• Creates body awareness from the very beginning.
• Helps establish alignment of the feet, knees, pelvis, and spine.
• Activates the lower body and deep core in a controlled environment.
• Warms up the joints and tissues before more demanding exercises.
• Gives instructors a chance to observe movement patterns, asymmetries, and compensations.

The disadvantages:
• It can become repetitive when performed the same way every session.
• Spending too long on footwork may reduce time for more functional, whole-body movement.
• Some clients may not be sufficiently challenged if the spring load or exercise variations aren’t progressed.
• Footwork alone doesn’t necessarily transfer to standing balance, gait, or real-life movement unless those patterns are trained later in the session.

The takeaway?

Footwork isn’t “good” or “bad”- it’s a tool. Like every exercise in Pilates, its value depends on why you’re using it, how you’re teaching it, and who is in front of you. Sometimes five focused minutes of footwork are exactly what’s needed. Sometimes it’s better to move on sooner and challenge the body in different ways.

Great teaching isn’t about following tradition - it’s about making intentional choices.

What’s your approach? Do you begin every Reformer class with footwork, or do you like to mix it up?

Body & Flow - we create thinking teachers