Pilates
Precise movement, deep core strengthening, and stable lower back support
About this practice
Janka is loved for her warm, radiant energy and meticulous technical cueing. She knows how to guide every body with profound respect and anatomical alignment.
She believes consistency is key, and that Pilates is an intelligent practice adaptable to anyone. Her classes focus on strengthening the deep abdominal wall and pelvic floor as the ultimate defense against lower back fatigue.
By waking up deep stabilizing layers that sleep during seated desk work, we decompress the spine and restore natural symmetry and graceful posture.
How the class unfolds
From initial grounding to deep relaxation.
Core & Pelvic Activation
Awakening the transverse abdominis and finding neutral spinal alignment.
Precision Matwork
Controlled mat exercises using bodyweight and props to sculpt and strengthen.
Spine Lengthening & Stretch
Lengthening hip flexors, easing spinal compression, and restoring muscular balance.
Key Benefits for Body & Mind
- Targeted activation of deep core stabilizers and pelvic floor
- Noticeable relief from lower back fatigue and tension
- Enhanced postural alignment and effortless upright stance
- Sculpted, toned, and functional musculature without bulk
- Improved balance, body coordination, and joint mobility
Who is this class for?
Anyone seeking smart, focused core and spine conditioning
Desk workers with lower back discomfort wanting an alternative to the gym
Post-natal women and beginners looking for carefully coached technique
Frequently Asked Questions
I've never done Pilates, will I keep up?
Yes, absolutely. Janka offers multiple progression options for each exercise, allowing you to move at your own comfort level.
Will Pilates help with my sedentary office job?
Pilates is one of the best antidotes to desk work, correcting pelvic tilt, waking dormant glutes, and taking strain off the lower spine.
What should I wear?
Form-fitting activewear is ideal so the instructor can check your alignment. We practice in grip or regular socks.
What do you need for class?
At Calma Studio, premium mats, blocks, straps, and bolsters are completely free to use. Just wear comfortable clothing. We have a changing room, a fresh shower, and a welcoming café ready for you before or after class.