Strength • Stability • Flexibility • Mindful Movement
The Mat Pilates Yoga Course at Tratak Yoga is a comprehensive training program designed to build core strength, body awareness, posture alignment, and flexibility. This course blends classical Pilates techniques with yogic principles, making it ideal for both beginners and advanced practitioners.
Course Structure
1. Warm-Up Sequence
A carefully designed warm-up to activate muscles, improve mobility, and prepare the body.
- Mountain Pose & Variations (6)
- Shoulder Rolls
- Side Bends
- Arm Circles
- Flop Downs
- Chair Pose (Variations)
- Lunges
- Forward Fold & Ragdoll
- Downward Facing Dog
- Windshield Wipers
- Toe Touches
- Chest Lift
- Wide Leg Forward Bend
- Side Leg Kicks
- Chest Opener
- Plank & Plank Push-Ups
- Neck Stretch
- Hip & Pelvic Rotations
2. Classical Pilates Postures (With Progressions)
Core Foundation Series
- Pilates 100 (Levels 1–3 Variations)
- Roll Up (4 Levels)
- Roll Over (4 Levels)
- One Leg Circles
- Rolling Like a Ball
Classic Big Five Series
- One Leg Stretch
- Single Straight Leg Stretch (3 Levels)
- Double Leg Stretch (2 Levels)
- Criss Cross (3 Levels)
- Double Straight Leg Stretch (3 Levels)
Spine & Balance Work
- Spine Stretch (2 Levels)
- Open Leg Rocker
- Corkscrew (3 Levels)
- Saw
- Spine Twist (3 Levels)
Back Extension & Strength
- Swan Dive (2 Levels)
- Single & Double Leg Kicks
- Swimming
Advanced Core & Control
- Scissors
- Bicycle
- Shoulder Bridge
- Jackknife
- Teaser (2 Levels)
- Hip Twist
Dynamic & Functional Strength
- Side Kicks
- Leg Pull Front & Back
- Boomerang
- Seal & Crab
- Rocking
- Control Balance
- Pilates Push-Ups (3 Levels)
3. Reformer to Mat Pilates Exercises
Bringing advanced reformer movements onto the mat:
- Tendon Stretch Footwork
- Back Stroke & Coordination
- Seated Sway Back & Twists
- Tree Crunch Variations
- Elephant Planks
- Down Dog Leg Lifts
- Boat Twists
- Spine Massage
- Chest Expansion
- Camel Pulse
- Pulling Straps
- Snake & Star
- Side Plank Thread the Needle
- Rowing Series (1–4 Variations)
- V-Up Teaser & Superman Teaser
4. Power Pilates (Advanced Strength & Conditioning)
High-intensity Pilates for strength, endurance, and fat burn:
- Lunge Crunches
- Superman Banana
- Oval Crunches
- Extended Boat to Wrap
- Straddle Crunch Variations
- Walk-Out Planks
- Spiderman Planks
- Pilates Planks
- Kick Throughs
- Pendulum with Reach
- Reverse Swimming
- Bridge to Boat
- Spiderman & Superman Burpees
Side Leg Series (1–6)
- Circles
- Taps
- Kicks
- Triangles
- “U” Swing
- Kick Ups
5. Cool Down & Stretching
Relaxation and flexibility to restore the body:
- Child’s Pose
- Cobra & Upward Facing Dog
- Pigeon & Figure Four
- Scorpion Stretch
- Pyramid Pose
- Butterfly
- Straddle Splits
- Spider Stretch
- Lying Spinal Twist
- Knees to Chest
6. Special Training Modules
- 20 Pilates Flow Sequences
- Yogalates (30 Sets)
- Shiva Sequences
- Earth Sequences (Level 1 & 2)
- Ring & Ball Pilates Training
Who Can Join?
- Beginners to Advanced Practitioners
- Yoga Teachers & Fitness Trainers
- Rehabilitation & Wellness Enthusiasts
- Anyone looking to improve posture, strength, and flexibility
Course Benefits
- Strong Core & Better Posture
- Improved Flexibility & Mobility
- Injury Prevention & Rehabilitation
- Enhanced Mind-Body Connection
- Professional Teaching Skills
Why Choose This Course at Tratak Yoga?
- Blended approach of Yoga + Pilates
- Step-by-step progression (Beginner to Advanced)
- Practical teaching methodology
- Suitable for both personal practice & professional career
