PRANA Movement Studio

𝗜𝗻 𝗣𝗶𝗹𝗮𝘁𝗲𝘀, 𝘄𝗲 𝗱𝗼𝗻’𝘁 𝗷𝘂𝘀𝘁 𝗺𝗼𝘃𝗲 — 𝘄𝗲 𝗰𝗵𝗮𝗻𝗻𝗲𝗹 𝗼𝘂𝗿 𝗶𝗻𝗻𝗲𝗿 𝗮𝗻𝗶𝗺𝗮𝗹. 😄🪽
Meet this week’s creature of grace ➡️ 🦢

𝘞𝘩𝘢𝘵 𝘐𝘴 𝘚𝘞𝘈𝘕?
Lift. Expand. Lengthen.
Swan combines a front-body stretch with back-body strength, teaching the spine to extend with support, not compression.

𝘞𝘏𝘠 𝘐𝘵 𝘔𝘢𝘵𝘵𝘦𝘳𝘴
In a world of sitting and slouching, Swan is your reset.
✔ Opens the chest
✔ Strengthens the back
✔ Improves posture
✔ Builds confident extension
Graceful, but powerful.

Done on the cadi, chair or reformer, Swan activates the spine, back muscles, and glutes, while opening the chest and shoulders.
Strengthens the entire back body and restores balance after long hours of sitting.
It helps counter slouching and rounded shoulders from daily habits.

Stay curious. Stay playful. Move better.

Welcome to our Pilates Animal of the Week.



𝘽𝙧𝙚𝙖𝙩𝙝𝙚. 𝙈𝙤𝙫𝙚. 𝙏𝙧𝙖𝙣𝙨𝙛𝙤𝙧𝙢.
Let 𝗣𝗥𝗔𝗡𝗔 move you today!

𝗙𝘂𝗻 𝗣𝗶𝗹𝗮𝘁𝗲𝘀 𝘁𝗿𝗶𝘃𝗶𝗮 𝗳𝗼𝗿 𝗪𝗼𝗿𝗹𝗱 𝗣𝗶𝗹𝗮𝘁𝗲𝘀 𝗗𝗮𝘆:
The Reformer was inspired by hospital beds.
During World War 1, Joseph Pilates developed its earliest concept by attaching springs to bed frames to help injured patients move, strengthen, and recover during rehabilitation.

A reminder that Pilates was never just about exercise but always about movement with purpose.

One of the most iconic machines in fitness began with a simple belief: Movement heals.

👉🏼 Joseph Pilates training opera star Roberta Peters.
LIFE Magazine, 1951
Photographer: Michael Rougier
Life Picture Collection/Shutterstock

P.S. A day late, but better late than never😉
World Pilates Day is celebrated every 2nd Saturday of May.

𝗜𝗻 𝗣𝗶𝗹𝗮𝘁𝗲𝘀, 𝘄𝗲 𝗱𝗼𝗻’𝘁 𝗷𝘂𝘀𝘁 𝗺𝗼𝘃𝗲 — 𝘄𝗲 𝗰𝗵𝗮𝗻𝗻𝗲𝗹 𝗼𝘂𝗿 𝗶𝗻𝗻𝗲𝗿 𝗮𝗻𝗶𝗺𝗮𝗹. 😄🪽
Meet this week’s creature of grace ➡️ 🐦‍⬛

𝘞𝘩𝘢𝘵 𝘐𝘴 𝘗𝘐𝘎𝘌𝘖𝘕?
Open. Deep. Grounded.
Pigeon on the Chair is an elevated, joint-friendly variation that allows for a deeper, more supported hip opening. It targets the glutes, piriformis, and external rotators while the spine stays lifted and aligned.

𝘞𝘏𝘠 𝘐𝘵 𝘔𝘢𝘵𝘵𝘦𝘳
✔ Strengthens the glutes and entire back body
✔ Opens tight hip flexors, helping relieve tension from sitting
✔ Provides deeper stretch with less pressure on the knee
✔ Improves balance and coordination
✔ Supports upright, confident posture

Feel that deep stretch through the hips, back body, and down the back of the leg.
From a figure-four position, keep the foot flexed and hinge forward with a long spine, gently pressing the pedal down.

Stay curious. Stay playful. Move better.

Welcome to our Pilates Animal of the Week.



𝘽𝙧𝙚𝙖𝙩𝙝𝙚. 𝙈𝙤𝙫𝙚. 𝙏𝙧𝙖𝙣𝙨𝙛𝙤𝙧𝙢.
Let 𝗣𝗥𝗔𝗡𝗔 move you today!

Fitness Experts Say Pairing Pilates With Strength Training Is a Faster Way to See Results

𝙋𝙧𝙖𝙣𝙖 𝙈𝙤𝙫𝙚𝙨 𝘽𝙚𝙩𝙩𝙮
71, 𝙃𝙤𝙪𝙨𝙚𝙬𝙞𝙛𝙚

✅FITNESS GOALS
To strengthen our core, be flexible and build up overall strength.

✅WHY PILATES
Highly recommended by our doctor and chiropractor.

✅WHY PRANA
It was my daughter who introduced PRANA to us and we are happy that we made the right choice. Pilates has helped us be more flexible, physically and mentally, while also meeting new friends.

☆ • ☆
Move with strength and ease at every age. ✨
Pilates for supports balance, mobility, and posture, so you can stay independent, and prevent injuries.


𝘽𝙧𝙚𝙖𝙩𝙝𝙚. 𝙈𝙤𝙫𝙚. 𝙏𝙧𝙖𝙣𝙨𝙛𝙤𝙧𝙢.
Let 𝗣𝗥𝗔𝗡𝗔 move you today!

BOOK your sessions thru Viber at 09190736650 .
Thoughts? Questions? 👇🏼Comment below 👇🏼
Send a DM for assistance 😉.

𝗜𝗻 𝗣𝗶𝗹𝗮𝘁𝗲𝘀, 𝘄𝗲 𝗱𝗼𝗻’𝘁 𝗷𝘂𝘀𝘁 𝗺𝗼𝘃𝗲 — 𝘄𝗲 𝗰𝗵𝗮𝗻𝗻𝗲𝗹 𝗼𝘂𝗿 𝗶𝗻𝗻𝗲𝗿 𝗮𝗻𝗶𝗺𝗮𝗹. 😄
Meet this week’s creature of strength ➡️ 🐍

𝘞𝘩𝘢𝘵 𝘐𝘴 𝘚𝘕𝘈𝘒𝘌?
Strong. Fluid. Controlled.
Snake is a full-body integration exercise that
requires strength, mobility, and seamless coordination.

𝘞𝘏𝘠 𝘐𝘵 𝘔𝘢𝘵𝘵𝘦𝘳𝘴
✔ Builds rotational strength
✔ Challenges shoulder stability
✔ Connects upper + lower body
✔ Demands mindful articulation and coordination

Performing the Snake requires core strength while the shoulders, hips and legs work to stabilize and carry the movement with precision. Unapologetically advanced, it teaches the body to move as one connected unit.

Stay curious. Stay playful. Move better.

Welcome to our Pilates Animal of the Week.



𝘽𝙧𝙚𝙖𝙩𝙝𝙚. 𝙈𝙤𝙫𝙚. 𝙏𝙧𝙖𝙣𝙨𝙛𝙤𝙧𝙢.
Let 𝗣𝗥𝗔𝗡𝗔 move you today!

⛪️ 𝗛𝗼𝗹𝘆 𝗪𝗲𝗲𝗸 𝗦𝗰𝗵𝗲𝗱𝘂𝗹𝗲 𝗨𝗽𝗱𝗮𝘁𝗲 🗓
As we enter Holy Week, we’re taking a mindful pause with an adjusted studio schedule.

Plan ahead and secure your sessions early.
Our front desk is ready to assist you.
Viber 09190736650.
See you at PRANA!

𝗜𝗻 𝗣𝗶𝗹𝗮𝘁𝗲𝘀, 𝘄𝗲 𝗱𝗼𝗻’𝘁 𝗷𝘂𝘀𝘁 𝗺𝗼𝘃𝗲 — 𝘄𝗲 𝗰𝗵𝗮𝗻𝗻𝗲𝗹 𝗼𝘂𝗿 𝗶𝗻𝗻𝗲𝗿 𝗮𝗻𝗶𝗺𝗮𝗹. 😄🐾
Meet this week’s creature of strength ➡️ 🦗

What Is GRASSHOPPER?
Lift. Hover. Energize.
Grasshopper is a dynamic extension exercise on the Barrel that challenges the entire back body to work together.
It's not about height but about length, connection, and the strength to extend and “hover.”

Why It Matters
✔ Strengthens the posterior chain
✔ Improves spinal extension and stamina
✔ Opens the chest and shoulders
✔ Builds coordinated, spring-like energy from head to toes

An advanced exercise, the Grasshopper strengthens the entire back body-- spine, glutes, and hamstrings, while challenging stability, extension, and control. Best suited for experienced practitioners and not recommended for those with lower back issues.

Stay curious. Stay playful. Move better.

Welcome to our Pilates Animal of the Week.



𝘽𝙧𝙚𝙖𝙩𝙝𝙚. 𝙈𝙤𝙫𝙚. 𝙏𝙧𝙖𝙣𝙨𝙛𝙤𝙧𝙢.
Let 𝗣𝗥𝗔𝗡𝗔 move you today!