What is Pilates?

Pilates is a method of exercise that belongs to so-called Mind and Body disciplines, since it requires not only physical effort, but also focus and concentration. It is based on a system of exercises originally called Contrology that was created by Joseph Pilates in the early 20 th century. Even today this system is constantly being developed, improved and modernized by various contemporary schools of pilates, following new discoveries and development of exercise science. There are certain basic principles that should be learned and constantly applied while practicing pilates, such as breathing, pelvic, ribcage, head and cervical placement, scapular stability and mobilization…
Pilates improves core strength and balances the muscles around the joints, improving the way your body functions, looks and feels. It strengthens the whole body, develops flexibility, muscular endurance, coordination, balance, and good posture.
Pilates can be done on a mat, using just your own bodyweight against gravity. To spice it up, small weights, balls of various sizes, elastic bands and fitness circles (i.e. Pilates Rings) could be added. Finally, there is so-called pilates apparatus – reformer, chair, cadillac, barrels – a set of machines mostly with springs that are used to add resistance and make the moves either simpler or more challenging.

What are the benefits of pilates?

If you practice regularly you will very soon discover increased core strength, stability, flexibility, as well as peripheral mobility. Even though your strength will grow, your body will not get bulky, but rather become longer and leaner. Your overall fitness level will improve, which might help injury prevention. Pilates is a great method to heighten your body awareness and to teach you how to move mindfully. It will help you move through a full range with a greater ease and enhance your balance and co-ordination. Since it has low impact on joints, Pilates is beneficial to practitioners recovering from various injuries. It can be practiced as a compliment to other forms of exercise as well as to improve performance of specific sport skills, such as tennis, golf, skiing and many more.

Should I start with a group class or a private session?

That depends on each person. Most new clients should do just fine attending a Pilates ABC’s class. With maximum of 10 clients per class, our instructors can easily modify exercises to suit various abilities. Although still quite intense, classes are broken down using simple exercises so that everyone gets the most out of their workout. However, if you have chronic back pain, are coming back from an injury or are pregnant, a 1ON1 session would be a better option for your first class.

I have never done pilates. Should I start with a Pilates ABC’s class?

If you are new to pilates, we strongly suggest taking several Pilates ABC’ s classes first. The Pilates ABC’s classes are fun, informative, and will make your entire experience at Flo studio better in every way.  Pilates is more than a workout and there is an art to it. A general rule of thumb is to take at least five Pilates ABC’s classes before moving on to Flo and Power Pilates classes.

I have done Pilates in the past. Do I need to take a Pilates ABC’s class?

It is not necessary to take a Pilates ABC’s class, however we still recommend you to do at least one. It is also beneficial to remind yourself from time to time of pilates basic principles and elementary exercises in order to get the most benefit from your other classes and workouts.

What is yoga?

According to the legendary B.K.S. Iyangar, one of the fathers of modern yoga:
“Yoga is a method by which the restless mind is calmed and the energy is directed in constructive channels.”
It is an ancient practice whose name comes from the Sunskrit word “yuj” meaning “to yoke, to bind together”. In this sense we could interpret yoga as a state of union of the individual self with the transcendental self. On the broader level, yoga refers to all those spiritual values, attitudes, percepts and techniques that have been developed in India over three millennia and that are the foundation of the ancient Indian civilization. It is a complex of different paths leading of a common goal of union.
There are many paths of yoga – Raja, Kriya, Jnana, Karma, Bhakti, Tantra, Nidra… The path that has millions of followers all over the globe is Hatha yoga. It is a form of yoga that uses physical postures – asanas as the foundation of the practice. Various other yogic techniques, such as pranayama (breath extension), dristi (gaze), bandhas (mind and body energy locks), kryas (cleansing techniques), mantra (sound), dharana (concentration) and dhyana (meditation) may be combined with asana to make our practice of Hatha yoga complete.
There are many styles of yoga thought and practiced today, some of the most
popular being classical hatha, ashtanga vinyasa, Iyangar and yin yoga

Is yoga a religion?

Yoga is not a religion. It is and can be practiced by everybody, regardless of their religious beliefs.

This is my first time doing yoga. What shall I expect?

Congratulations and welcome to the wonderful world of yoga! Most of our classes are designed to be accessible to all levels, however Yoga 4 All is a perfect choice for our newbies. There are no strict rules – you should simply listen to your body, rest whenever you feel like and take each class at your own pace.

How many classes should I take per week?

The truth is – it’s up to you! How often you should train will depend on your fitness level, on your body’s ability to adapt to the training, as well as on its capacity to recover. It will also depend on your goals and your motivation. We recommend starting with two to three classes per week and see how it goes. If you get hooked up (like some of us) you might even want to train two times a day.

What should I wear to a Pilates or Yoga class?

Comfortable athletic wear, free of buttons and zippers is recommended. Baggy shorts and tops should be avoided as we incorporate inversions and straddle stretches in our routines. We do not require that you wear socks for our yoga classes but we do recommend wearing socks with the sticky bottom for our pilates classes. For our barre classes and equipment sessions socks are mandatory.

I am pregnant. Can I still do Pilates and Yoga?

Yes! Moms-to-be can choose between Private or Semi Private Sessions. Just ask!

What is your Prenatal Policy?

If you suspect or discover that you are pregnant, it is imperative that you advise Flo before you commence another class. A prenatal class is the only suitable option for pregnancy, regardless of your gestational age. If you already have an active class package, the remainder of your classes will be held in credit and can be utilized towards a prenatal program (if available) or towards any other program within the same price range upon your return from maternity leave.

I have a shoulder/back/knee injury. Can I still attend the classes?

As long as you have been cleared by your doctor – yes! Our instructors know countless modifications for different injuries and limitations. However, we highly recommend making an appointment for a 1ON1 session before joining our group classes in order to learn how to modify exercises appropriately for your condition.

Are phones allowed in class?

We love our phones as much as the next person but we shouldn’t have them in class. The class is a place to focus, be present and learn, so you will benefit from avoiding all possible disruptions. It would also be inconsiderate to disturb your fellow participants and your instructors by being on the phone while they are trying to get into a Teaser or a Headstand. That is why at Flo we’ve opted for a “No phones policy”. If you are waiting for an emergency call, please let your instructor know and keep your phone on silent. Should you have to answer it, kindly do so quietly outside of the classroom area.

What is your policy on being late?

Stuff happens, we know. However, we need to be strict on this one, since we consider it to be primarily a matter of safety. Our clients are permitted entry to aclass up to 5 minutes after it starts. The beginning of every class is reserved for a warm-up and it is in your best interest not to miss it. So, for your safety, comfort and our mutual peace of mind, we strongly suggest getting to class in time.

I booked a class but I can’t make it. Do I get a refund?

Unfortunately, we have to say no. To change or cancel a booking you must provide a notice of minimum 4 hours for group classes and private sessions. We understand that unforeseen circumstances may prevent you from attending your class or session, however, applying this policy is vital for the smooth running of our studio.

Do you offer private sessions?

Yes, we do! You can call us and book your 1ON1 yoga, pilates mat or pilates equipment session.

What are your first time client deals?

The choice is yours – you can either have your first group class free, or you can opt for a week trial (one class per day through the course of a whole week) at the price of a single group class.

Do I need to bring my own yoga or pilates mat?

No need to bring your own mat unless you wish to do so. We do provide complimentary yoga and pilates mats for all our clients.

What amenities and facilities do you offer?

We have showers and changing facilities equipped with lockers. A water dispenser is at our clients’ disposal. Complimentary towels are provided as well.

Can I get to the studio by public transportation?

Yes, the lines 34 and 42 stop at the back of the studio. When you get off your bus, take a few steps towards the Royal Compound Beli Dvor and enter Baja Pivljanina str. Then take the first left turn and enter Velisava Vulovića str. About 50 meters down the street you’ll find the entrance to the studio on your left.

Is parking available?

Yes, it’s available and free as well! There is a small parking lot in front of the studio. In the morning it could get a bit busy, however it is quite easy to find a parking space just across the road or down the street.