MAT PILATES — HOW IT HELPS MENTAL & PHYSICAL HEALTH

Nervous system & mental health: Breath-paced core activation and precise sequencing create rhythmic input the brain reads as “safe.” This supports parasympathetic tone, reduces rumination, and improves interoception—awareness of internal cues that guides emotion regulation.

Physical health: Emphasizes spinal articulation, deep core integration, and balanced strength across hips, glutes, and shoulders. Expect better posture, stability, and reduced back/neck strain from improved motor control—not just brute force.

• Builds deep core strength and postural alignment
• Enhances breath control for stress down-regulation
• Reduces low-back/neck tension via motor control training
• Accessible progressions—great for beginners & return-to-movement

REFORMER PILATES — HOW IT HELPS MENTAL & PHYSICAL HEALTH

Nervous system & mental health: Spring-based resistance and guided tempo create smooth, predictable feedback—excellent for settling hyperarousal and building confidence after injury or stress. Focused attention + breath acts like moving meditation.

Physical health: Trains eccentric control, joint integrity, and length–strength balance. Supports knee, hip, and shoulder mechanics; helps reduce compensations and overuse patterns that drive pain or fatigue.

• Improves joint alignment and total-body strength with low impact
• Builds eccentric control for resilience in daily life & sport
• Customizable tension for rehab, prenatal, and advanced training
• Promotes fluid movement patterns and body confidence

SOMATIC MOVEMENT — HOW IT HELPS MENTAL & PHYSICAL HEALTH

Nervous system & mental health: Gentle, exploratory sequences re-teach the body to shift out of protective bracing (fight/flight/freeze). Slow pacing, sensation tracking, and micro-resets strengthen vagal tone and widen the “window of tolerance.”

Physical health: Releases chronic holding patterns, reduces jaw/neck/shoulder and pelvic tension, and restores fluid spinal and rib movement. Useful adjunct for trauma recovery, anxiety, and persistent pain.

• Builds interoception and self-regulation skills
• Softens protective bracing and muscle guarding
• Improves breath mechanics, pelvic floor coordination, and gait
• Highly adaptable—chair, mat, and touch-free options available

YOGA — HOW IT HELPS MENTAL & PHYSICAL HEALTH

Nervous system & mental health: Breath-led sequencing + mindful attention quiet default-mode chatter and support alpha/theta activity. Consistent practice lowers stress reactivity and supports mood, sleep, and emotional resilience.

Physical health: Integrates mobility, balance, and strength with fascia-friendly loading. Eases back/hip stiffness, supports joint health, and improves proprioception for safer movement on and off the mat.

• Down-regulates stress via breath pacing and mindful focus
• Enhances flexibility and joint stability without over-stretching
• Improves balance and body awareness to prevent injury
• Options for gentle, flow-based, or restorative sessions

CLASSES & PRIVATE SESSIONS

Private events & corporate wellness: email us to plan your retreat or on-site class — info@astutecounseling.com.

MEMBERSHIPS

Prices subject to change—see Mindbody for current rates and availability.

WEEKLY SCHEDULE (SAMPLE)

Times may shift—check Mindbody or ClassPass for the live schedule.

VIDEOS

OUR TRAUMA-INFORMED APPROACH

We design classes to be predictable, choice-based, and consent-forward—because nervous-system safety matters. Touch is always by consent, and every class can be adapted (chair, mat, or props) to meet you where you are.

• Choice-based language & options for every body
• Touch-free and low-stimulation versions available
• Small class sizes for personal attention & safety
• All equipment & props provided

WHY OUR BOUTIQUE STUDIO IS UNIQUE

• Small classes for real coaching & safer progress
• All equipment provided—mats, blocks, straps, bolsters, blankets
• Therapist-led, trauma-informed team across modalities
• Mind–body integration with counseling, acupuncture, massage, and more on site