6 Week Immersive Course for Pilates Beginners
New to Pilates
Start here...
Our Selah Pilates Fundamentals Course is a 6-week introduction to Pilates designed for complete beginners, those returning to exercise, or anyone wanting to build confidence before joining regular classes. No experience is necessary.
This is a small-group program, welcoming just four participants per class, that teaches:
- The basic Pilates principles
- The foundational exercises
- Introduces you to the equipment
- Explains the terminology used in Pilates.
Over the six weeks, you'll learn how to move safely and effectively, understand proper alignment and breathing, develop body awareness, learn about your own movement patterns and become familiar with the Reformer and other studio equipment.
Unlike other beginner programs, we will be going deeper into the methodology, meaning you will have a greater understanding of each movement, optimise the benefits of each class and gain an in-depth understanding of your own body.
Join our 6-week Foundations course to learn not just the what, but the why and the how of the Pilates method.
"In 10 sessions you will feel the difference. In 20 you will see the difference. And in 30 you'll have a whole new body."
— Joseph Pilates
How Will It Help Me?
Starting something new can feel intimidating, but this small group course gives you the time and support to learn at your own pace, ask questions, and build confidence in a welcoming environment.
Many participants experience:
- Improved strength and posture
- Better mobility and flexibility
- Increased body awareness and coordination
- Less stiffness and tension from daily life
- Greater confidence in movement and exercise
Rather than simply following along in a large group, you'll understand the purpose behind the movements, how the exercises layer onto one another, and how to get the most from your practice.
By the end of the course, you'll:
- Understand the fundamentals of Pilates movement
- Feel comfortable using studio equipment
- Know the Pilates principles and common terminology
- Build a strong foundation for future classes
- Feel confident joining our regular group sessions
Our goal is to help you move from beginner to confident participant in a supportive, structured way.
6 Week Immersive Course for Pilates Beginners
What's Included:
The Fundamentals Course runs over 6 weeks, with classes held every Monday and Wednesday at 9:15 am, giving you a total of 12 sessions to build a strong foundation in Pilates.
Throughout the course, you'll be introduced to the fundamental mat movements as well as two different pieces of equipment, the reformer and the tower.
The investment is $330 for the full 6-week course.
With small class sizes and a progressive approach, you'll receive plenty of individual guidance and hands-on instruction from a 600-hour trained instructor.
Rather than jumping into regular classes and trying to figure things out as you go, this course gives you the time, support, and confidence to understand the equipment, learn proper technique, and establish strong movement habits from the very beginning.
By the end of the six weeks, you'll feel comfortable in the studio environment and ready to transition into our regular classes with confidence.
Why you should start here
This is not just a beginner class.
It is a foundation.
You've been thinking about starting Pilates for a while, but you aren't sure where to start, and you don't want to jump into a busy room full of people who already know what they are doing.
You want to learn it properly, with a small group who are all in the same place as you. With an instructor who has the time and space to actually pay attention to you.
You won't get lost in the room
In a large class, sometimes things get missed. A subtle misalignment or compensation pattern that the body has developed over time. These are the things that, left uncorrected, limit your progress and increase your risk of injury, not just in Pilates, but in life.
With only 4 people per class, nothing gets missed. Your instructor is watching you carefully, your alignment, your transitions, your breath, your movement patterns.
That level of attention is what makes the difference between going through the motions and actually learning something.
You will be taught by an expert
Our instructor brings Classical and contemporary training at the 600-hour level — grounded in biomechanics, anatomy and a holistic movement.
They understand how the joints load, how the nervous system responds to movement, and how ligaments and connective tissue influence the way the body holds itself.
This is not a fitness class. It is movement education taught by people who have spent years understanding the body in depth.
You will get more out of every class you ever take after this
You will understand your own body better
When you understand the reasoning behind the method and each movement, every class you take from that point on goes deeper, and you will gain more benefits from each movement.
In the six weeks, you will develop a clear understanding of your own movement patterns, where you are strong, where you compensate, what your body defaults to under load and why. You'll know which modifications serve you, which props support your specific needs, and what to ask for when you walk into any class after this.
Most people spend years in group classes without ever gaining this. You'll have it from the start.
You will move better in everything else you do
Body awareness, correct movement patterns and biomechanical understanding don't stay in the class; they carry directly into your other pursuits. If you run, you'll run with better alignment. If you lift weights, you'll lift with more stability and less risk. If you play pickleball, golf or any sport that demands rotation and balance, you'll do it more efficiently, more safely, and with greater body awareness.
The Apparatus
As Joseph Pilates
originally intended.
Most people think of Pilates as a mat class or a Reformer class. Joseph Pilates didn't design it that way; he built one method — taught across the mat, the Reformer and the Tower and other apparatus — where the same foundational principles are present in every piece of apparatus and every exercise layers into the next.
The Reformer
The Reformer is made up of a sliding carriage, calibrated springs, and adjustable resistance that work together to both support the body and challenge it.
The springs assist where the body needs help and immediately expose any compensation or misalignment the moment it tries to take a shortcut.
The dynamic movement of the carriage develops coordination, balance and functional strength simultaneously, training multiple muscle groups in patterns that mirror real movement rather than isolating them. The result is a full-body workout that builds strength, improves flexibility and teaches the body to move as an integrated whole, with precision, control and flow.
The Mat
The Mat is often viewed as 'easier' than some of the movements on the apparatus, but in fact without springs to assist and without a carriage to provide feedback, the mat demands everything from your own body.
There is nowhere to hide and nothing to lean on, which is what makes it so effective.
Mat work builds the deepest layer of body awareness. It teaches you to find and sustain core engagement, spinal articulation and breath-driven movement using only your own strength and control. Props such as the resistance circles, bands and small balls are often included to deepen connection, add challenge and develop the stability that carries directly across to the apparatus work.
The Tower
The Tower, based on Joseph Pilates' original Cadillac, uses vertical spring resistance from both above and below. Fixed and grounded the Tower requires a different kind of stability and precision, making it a good tool for spinal decompression, targeted strengthening and deep, controlled mobility work.
Springs attached at the top and bottom allow for enhanced stretching, greater range of motion and improved spinal articulation. The Tower also allows for standing, seated and lying exercises, bringing the full body into the work from multiple angles.