ZogaFit

Reformer. Yoga. Results you can feel after just one session. ✨

Ready to move better, feel stronger, and take time for YOU? 💚

At ZogaFit, we combine the power of Reformer Pilates and Yoga to help you build strength, improve flexibility, and reset your mind. Whether you’re a complete beginner or experienced, our sessions are designed for all levels.

🧘‍♀️ Small classes
💪 Personal guidance
✨ A welcoming, supportive space

Join us this week and experience the difference for yourself!

📍 Multiple locations
📅 Weekly classes available
👉 Scan the QR code or visit www.zogafit.com
to book your spot

Your body will thank you.

📌 Hashtags:

https://www.zogafit.com/ Check out my webpage for more information # # #

Home | Zogafit | Reformer Pilates | Yoga | Newport | Cardiff Home | Zogafit | Reformer Pilates | Yoga | Newport | Cardiff

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LATERAL PELVIC IMBALANCE: A CHAIN REACTION THROUGH THE BODY

This image represents a classic example of how a unilateral muscle imbalance can distort the entire kinetic chain. The body is designed to function symmetrically, but when one side becomes dominant or inhibited, it begins to reorganize posture and movement patterns to maintain balance. What appears as a simple muscle tightness or weakness is actually a multi-level biomechanical adaptation involving the spine, pelvis, hip, and lower limb.

The presence of a tight quadratus lumborum (QL) on one side elevates the pelvis, creating a lateral pelvic tilt. This elevation is not isolated—it pulls the lumbar spine into side bending, as shown by the curved arrow in the image. Over time, this leads to a functional scoliosis, where the spine adapts dynamically to uneven forces rather than structural deformity. The lumbar vertebrae experience asymmetric compression, which can gradually increase mechanical stress on discs and facet joints.

Simultaneously, a tight psoas on the same side reinforces this imbalance. Because the psoas connects the lumbar spine directly to the femur, its tension creates both spinal compression and anterior pelvic pull. This dual action disrupts normal load distribution across the pelvis and contributes to an unstable base for movement. The pelvis is no longer acting as a neutral platform—it becomes a tilted, rotated structure that forces compensation above and below.

At the hip level, the weak gluteal muscles fail to stabilize the pelvis, especially during single-leg stance. This is critical during walking and running, where each step requires the pelvis to remain level. Without adequate gluteal control, the body recruits secondary stabilizers, particularly the adductors. This explains the presence of tight adductor muscles, which attempt to compensate for lost lateral stability by pulling the femur inward. However, this compensation shifts the problem further down the chain, often leading to altered knee mechanics and increased medial joint stress.

The weak hamstrings further reduce posterior chain support, making it difficult to control pelvic position dynamically. Without this posterior tension, the pelvis becomes more dependent on anterior and lateral structures, reinforcing the imbalance. This creates a system where force is no longer transmitted efficiently through the body, but instead dissipates through compensatory patterns.

During gait, this imbalance manifests as pelvic drop, trunk lean, and asymmetrical stride mechanics. The body attempts to keep the head and eyes level, so the spine curves, the pelvis shifts, and the limbs adjust their alignment to maintain forward progression. This constant compensation increases energy expenditure and places repetitive stress on joints and soft tissues.

Over time, this pattern can lead to chronic unilateral low back pain, sacroiliac joint dysfunction, hip instability, knee valgus stress, and even foot pronation issues, all stemming from a single-sided imbalance at the pelvis. What’s important to understand is that the pain may appear far from the source, but the underlying issue is deeply rooted in asymmetrical force control.

The body always prioritizes stability over efficiency. When stability is compromised on one side, it builds compensations to survive movement demands. Restoring proper biomechanics requires rebalancing these forces, allowing the pelvis to return to a neutral, stable position so that movement can once again flow symmetrically through the entire chain.

Anyone interested in Reformer Pilates or Yoga, get in touch or scan the QR code below.

So, I am finally doing this. I'm a little scared, but I know if I prepare enough, everything will be fine. This one is for a good cause, and all proceeds will go to a wonderful lady who has recently fought breast cancer. So, if she can find the strength to overcome such a challenging time, it inspires me to face my fears, too.

Please share, and if you're in the area, please come along and provide support.

Jacquelyn Haley, this is a smaller one to start with. Then there will be further events for which I will definitely need your help. Is that OK?

I hope it is ok to post about this charity event:

Join me for a day of relaxation, rejuvenation, and self-care at our Health and Wellbeing Retreat for relaxation, rejuvenation, and self-care on Saturday, 19th October 24, from 10 am - 4 pm at the St Mellons Golf Club, St Mellons, Cardiff CF3 2XS.

Take a break from the stress and hustle of everyday life and treat yourself to a day of wellness activities, including yoga, meditation, hypnotherapy and more.

Learn valuable tips and techniques for improving your emotional, physical and mental health, and connect with like-minded individuals on a journey to better wellbeing.

£27 includes a buffet lunch, a raffle ticket, wellness activities, and the opportunity to learn valuable tips and techniques for improving your well-being.

Only 80 tickets are available!

Take advantage of this opportunity to prioritise your health and happiness. Reserve your spot today and invest in your overall well-being. See you there!

The link to the event is here:

https://ZoeJonesHFT.as.me/HealthandWellbeingRetreatStMellonsGolfClub

What you’ll need on the day:

Yoga mat or towel (there are carpets so it won't be slippery, but a towel will ensure you are not directly on the carpet).
Please bring a pillow/bolster and a cover when you are relaxing.
You can bring a notebook and pen if you'd like to take notes, but you'll receive reading packs via email after the session.
Cash to buy more raffle tickets.

Other Information:

There is a bar area where you can buy drinks.
Lunch is provided with a buffet. When you sign up, the intake form will ask you for any allergies or dietary needs.
Access to toilets provided.

If there are any questions, please don’t hesitate to contact me on 07748690800.

I am genuinely looking forward to seeing you soon.

Zoe Jones # #

Zoe Jones Yoga is now a monthly subscription....finally it's easier to book once now, and the subscription repeats automatically every month. Excellent for only £24 (£6 per session).

The booking link is here; you have to book once:

https://app.acuityscheduling.com/catalog.php?owner=21194459

The drop-in sessions are still available to book at £6.50 per session:

Monday yoga session - Castleton Village Hall 5.45 - 6.45 pm in person, or you can join online via TEAMs. Please pm me if you want to join in online.

https://ZoeJonesHFT.as.me/YogadropinMonday

Sunday session online via TEAMs 7.30-8.30 pm:

https://ZoeJonesHFT.as.me/DropInSunday

If you are still deciding and want to try a session before you commit, please pm me, and you can jump onto a session to find out if it's for you.

You'll need a Yoga Mat, 2 x Yoga blocks and a yoga strap.
Benefits of yoga include:

- Improved flexibility.
- Improved circulation.
- Improved Digestion.
- Improved Sleep.
- Improved Breathing.
- Improved Strength.
- Improved Balance.
- Improved Mental and Emotional Health.
- Improved overall physical Health.

Please pm me with any questions; I look forward to seeing you

My YouTube channel has some examples of what you can expect in my sessions, and there is a video about yoga equipment. Please be sure to subscribe for future videos.

https://www.youtube.com/channel/UC2wTRHk9Tv9-0bSmbRTxVJA

Zoe Jones Yoga Programme is here in Marshfield and Online for those who can't make it in-person 🧘‍♀️🧘‍♀️🧘‍♀️🧘‍♀️🧘‍♀️🧘‍♀️

It will be for beginners and intermediates. Pre & postnatal and people with injuries are welcome, as I will adapt the programme.

The programmes are based on Vinyasa/Hatha-style yoga.

There will be two yoga programmes running with the same content:

👉 Programme 1 - Monday evenings from 5.45-6.45 pm at Castleton Village Hall.

Starting Monday 15 May 23 - 26 Jun 23.

Comprising of a block of 7 sessions at £42.

👇Please book below if you would like to join me in this programme 👇:

https://ZoeJonesHFT.as.me/MondayYoga

👉 Programme 2 - Sunday Evenings 7.30-8.30pm online via TEAMs.

Starting Sunday, 21 May 23 - 30 Jun 23.

This programme comprising of a block of 7 sessions at £42.

👇Please book below if you would like to join me in this programme👇:

https://ZoeJonesHFT.as.me/SundayOnlineYogaProgramme

If there is an odd session you can't attend on one programme but can attend the other, I am happy to mix and match.

Please bring your yoga mat, blocks, strap or towel. See the video pinned for more details on what to expect and where to buy yoga equipment.

Please call 07748690800 or message me on FB if you have any questions.

Much Love, and I look forward to seeing you.

Zoe Jones # # #