Pilates

GOLDEN HANDS PILATES

PHYSIO THERAPY & PILATES

"Let your abs lead your way"

 

We teach Classical Pilates Mat work and Reformer work at

all levels; from no experience at all, to advanced. Our goal is

to provide you with the most effective Pilates workout, safely

and with focus on the original method of Joseph Pilates.

 

Wear soft clothes / gym clothes, no shoes, and bring a towel

if you'd like.

There is room for 5 people per mat class, and room for 2

people per reformer session.

 

Below you find the exercise time table. Scroll further down to find more information on David and on Pilates.

 

 

Current time table

(for a better view, allow mobile screen to rotate)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

 

 

 

 

 

 

 

08.45 Pilates

Mat

Level - varied intensity

08.45 Pilates

Mat

Level - low intensity

08.45 Pilates

Mat

Level - high intensity

08.45 Pilates

Mat

Level - high intensity

08.45 Pilates

Mat

Level - stretch and strength

08.45 Pilates

Mat

Level - high intensity

08.45 Pilates

Mat

Level - varied intensity

11.00 Pilates

Mat

Level - stretch and strength

11.00 Pilates

Mat

Level: - low intensity

11.00 Pilates

Mat

Level - low intensity

11.00 Pilates

Mat

Level - varied intensity

11.00 Pilates

Mat

Level - varied intensity

11.00 Pilates

Mat

Level - stretch and strength

11.00 Pilates

Mat

Level - high intensity

 

 

 

 

 

 

12.00 NEW

Stop n' Go - Full body workout where

You set the limits yourself

Starts Jan. 16

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

17.00 NEW

Stop n' Go - Full body workout where

You set the limits yourself

Starts Jan. 16

17.15 Pilates

Mat

Level - stretch and strength

17.00 NEW

Stop n' Go - Full body workout where

You set the limits yourself

Starts Jan. 16

 

 

 

18.15 Pilates

Mat

Level - varied intensity

18.15 Pilates

Mat

Level - high intensity

18.15 Pilates

Mat

Level - varied intensity

18.15 Pilates

Mat

Level - stretch and strength

 

 

 

 

19.15 Pilates

Mat

Level - varied intensity

 

 

 

 

 

 

 

 

 

 

 

 

Rates and payment options

 

Prices are per person (x 1000 VND)

 

 

Mat group classes

1 single 230

5 sessions 1000

(valid for 2 months)

1 month 2500

 

Rehab/special goal mat

1 person 600

5 sessions 2500

(valid for 2 months)

1 month 4400

 

Reformer open session

1 single 600

5 sessions 2000

(valid for 2 months)

1 month 3800

 

Rehab/special goal reformer

1 single 700

5 sessions 3000

(valid for 2 months)

1 month 5500

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cancellation policy

 

When cancelling later than 3 hours before booked Pilates appointment: Full charge

 

 

 

About David Ragnarsson

 

Fitness teacher since 2006

 

Instructor's education:

 

Pilates class floor exercises

Gym and weight training

Les Mill's Body Balance

Classical Pilates

Core training

Aqua Pilates

Spinning

 

 

Precise Pilates ™

 

Precise Pilates ™ is rooted in the classical Pilates method founded by Joseph Pilates. The idea behind Precise Pilates ™ is to make the classical Pilates workout even more efficient in terms of technique, precision/flow and transitions. The Precise Pilates ™ concept also focuses on strengthening hips and lower back and to get these parts more agile.

 

David Ragnarsson, Pilates teacher since 2006, believes that if more focus is put on control and precision, than what already is in the classical Pilates method, the workout would be even more beneficial for you. The power house; abdominals, lower back, hips and thighs should constantly be the first target in each and every exercise.

 

During the 12 years of working in the Pilates field,

David Ragnarsson has realized that so many suffer from neck

pain due to wrong posture, stress, and weak neck muscles.

We are keeping our chin to our chest 50% of the time of day,

if not more. The reason being computers, mobile phones, iPads,

etc. We should rather be keeping our head down away from our

chest on many occasions. Therefore, in any exercise normally

asking for chin-to-chest, Precise Pilates ™ asks for chin-to-chest

in 30% of the repetitions until you are seemingly capable of

keeping chin-to-chest for longer and finally for the whole of the

exercise.

 

Precise Pilates ™ is an exercise system which you can continue doing as an elderly. And it is never too late to begin practicing if you have never done it. Precise Pilates ™ will prove that carefully and precisely executed exercises can give as good results as exercises performed hastily and jerkily, believing that that will provide you cardiovascular exercise. But what about damage to joints, skeleton, tendons, etc. over time? Precise Pilates ™ exercises ask you to perform a maximum of 10 repetitions, never more, and some times fewer. During these repetitions you should use control, precision and flow, and you should use your full power so that you could not make more than advised number of repetitions. It is not repetitive work we look for, it is efficient work.

 

 

What is classical Pilates?

 

There are so many ways in which the human being can physically move. Every day we use our body by movement; walking, bending, stretching or reaching, and so on. To use our body like this we need, to name a few things; joints, muscles, blood, nerves, tendons... To use our body on a daily basis helps maintaining it all. Probably, many times, you have felt stiff in your legs and back after sitting still for a longer period of time. Once you have gotten your blood to circulate more, that stiffness decreases, if not disappears. The blood energizes the muscles and makes you more limber.

 

Breathing

By breathing you provide your blood fresh oxygen. This cleanses your blood and also your muscles when the blood runs through them. A greater intake of oxygen, a deeper inhalation, cleanses your blood and muscles more. The exhalation transports waste products away from your lungs. A greater exhalation rids your lungs even more of waste products.

 

Stamina

As a result, your blood will stimulate your muscles more during exertion, and make your muscles stronger and increase their stamina and durability. With practice, it will take longer and longer before your muscles cramp up. Combining breath and exerted movements, in other words exercise, is therefore of great importance.

 

Awareness

Being aware of your movements, controlling your movements, is another corner stone. This helps you prevent mishaps, and in the long run, injuries. Knowing what part of your body is to be more active in movement while a different part keeps a still position, could for instance prevent you from slipping on a wet or icy surface.

 

It is about yourself

Using your body while you are breathing and controlling

position/movement is just what Pilates is, very much like life

itself. Pilates is your body and mind working together to align,

straighten and correct yourself. Yes, your body. We are just

ourselves doing the movements, without external weights.

 

Joseph Pilates - Contrology

From the beginning, somewhere close to 1910, until the mid

1970's, Pilates was known as Contrology. Joseph Pilates, founder

of Contrology, conquered his own ailments as a youngster (suffered from rickets, asthma, and rheumatic fever) by designing this systematic form of exercise. And, at the age of just 15 Pilates posed as a model for anatomy charts.

 

Power House

The pillar which keeps us erect, the spine, is dependent on the muscles surrounding it. Keeping these muscles strong and limber gives you a better posture and easier to perform movements. But the back alone is far too fragile to support us through daily tasks and exercise. That is why we in Pilates look to the trunk for support. Joseph Pilates called this area of muscles "the primary power house". Basically it refers to the pelvic floor muscles, abdominals (front and sides), and muscles of the lower back. The idea is to keep this area activated through out the session, more or less, but always active. Why? Well, for one thing, it keeps the body safe. And second, it makes you exercise with greater awareness.

 

Anybody can do it

Continuing to develop and refine the Contrology system on through his life, Contrology consists of 592 original exercises. They each gradually set you up for the next one to progess through the system. It can therefore be done by any one, no matter physical status, age or exercising experience. As long as you can make the slightest movement you can do Contrology. This is one of the beauties of this exercise.

 

Pilates

After his death, he was honored by his disciple Romana Kryzanowska as she changed the name from Contrology, to Pilates.

 

Complete body workout

Being active in your abdominals is always the most important, but it is far from the only active part in your body. You are trying to activate the body's muscles while moving. Making everything hug and squeeze together; your legs, arms, feet, hands, and so on. Making everything elongate; your legs, arms, spine, waist, etc. And do not forget to control these actions. Losing control means losing awareness of your body. Never work faster than your control allows you to.

 

Personal progession

When a lot of these actions with control fit together you can reach a bit further, hug and squeeze slightly more, perform exercises with more grace than your prior Pilates sessions. And you probably can feel a difference when more and more of these controlled actions strengthen, align, and correct your body and focus your mind. You can always refine your body's performance and strength. Even more so tomorrow...

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