Mat Pilates with Dasha

LONDON

Online Private Classes
Offline Group Classes

3

Choose your Trial Class

Your Pilates journey can be started in the comfort of your own home or done as a group social activity.

What direction feels better for you?

TRIAL Online Private Class

50min Duration
No Equipment Needed
Zoom & Google Meet

Starting at £22.50

Book now

TRIAL Group Class in Wembley Park

50min Duration
Wednesday & Friday, 10am
EFITTEST COMBAT, 577 N End Rd, Wembley HA9 0QJ

Starting at £11.25

Book now

Choose your Trial Class

Your Pilates journey can be started in the comfort of your own home or done as a group social activity.

What direction feels better for you?

Screenshot

TRIAL Online Private Class

50min Duration
No Equipment Needed
Zoom & Google Meet

Starting at £22.50

Book now

Screenshot

TRIAL Group Class in Wembley Park

50min Duration
Wednesday & Friday, 10am
EFITTEST COMBAT, 577 N End Rd, Wembley HA9 0QJ

Starting at £11.25

Book now

Book your Class Today – Discover the Difference Pilates makes in your life

Hi, I’m Dasha – a certified PT passionate about helping you feel stronger, more flexible,
and confident in your body through Pilates practice
With over two years of experience teaching private and group clients, I specialize in
creating accessible, fun, and effective Pilates sessions for all levels
Whether you’re looking to improve posture, relieve stress, or build core strength, I’m here
to guide you on your beautiful journey

Choose your Package

Find the best format for you to get effective results
and fast progress

£99

4 ONLINE PRIVATE CLASSES

Experience personalized Pilates sessions tailored to your unique goals and needs. Perfect for beginners or those seeking focused guidance.

Book now

£180

8 ONLINE PRIVATE CLASSES

Commit to your journey with this comprehensive package for deeper progress and lasting results. Enjoy customized sessions that fit your schedule.

Book now

£50

4 GROUP PILATES CLASSES

Join a vibrant and supportive group setting in a central London studio. Connect with others while strengthening and energizing your body.

Book now

£90

8 GROUP PILATES CLASSES

Elevate your practice with eight fully customized sessions designed to help you master Pilates and transform your body at your own pace.

Book now

Choose your Package

Find the best format for you to get effective results
and fast progress

Screenshot

£99

4 ONLINE PRIVATE CLASSES

Experience personalized Pilates sessions tailored to your unique goals and needs. Perfect for beginners or those seeking focused guidance.

Book now

Screenshot

£180

8 ONLINE PRIVATE CLASSES

Commit to your journey with this comprehensive package for deeper progress and lasting results. Enjoy customized sessions that fit your schedule.

Book now

Screenshot

£50

4 GROUP PILATES CLASSES

Join a vibrant and supportive group setting in a central London studio. Connect with others while strengthening and energizing your body.

Book now

Screenshot

£90

8 GROUP PILATES CLASSES

Elevate your practice with eight fully customized sessions designed to help you master Pilates and transform your body at your own pace.

Book now

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knyaz.myshkin

Wellness & Pilates teacher
Fitness UGC
DM to book class 💌

Deep or “local” muscles 👁️ Are situated

Deep or “local” muscles 👁️

Are situated within close proximity to the joint and are directly attached to the spine!

They increase joint stiffness to limit compression, shearing (tearing), and rotational forces on the spine

They also provide stability and support between the vertebrae during movement by increasing intra-abdominal pressure

Our deep muscles consist of the ✨transversus abdominis, multifidus, pelvic floor, and diaphragm✨

And every exercise in Pilates was designed to aim those muscles to strengthen a “corset” around our spine and inner organs 🙏🏽

#pilates #deepmuscles

When we breathe correctly during Pilates practice,

When we breathe correctly during Pilates practice, we’re engaging our core deeply - not just the surface muscles like with basic crunches🤭

What I mean by “breathing correctly”:

Inhale to lengthen, exhale to engage! When you exhale, your abs naturally contract, helping you activate those deeper core muscles, like the transverse abdominis😮‍💨

Deep breath also connects your diaphragm, pelvic floor, and abdominal muscles - more “areas” are involved and all them together create a strong stable core that actually goes beyond just a flat stomach

Quality over quantity! Always!
It’s not about the number of crunches you do, but how effectively you activate your core with each breath/movement

5 controlled, deep exhale will engage your abs more than 50 random curls🙏🏽🧘🏽‍♀️

So, next time on the mat focus on your breath and feel the difference

Remember, we work smarter, not harder! 👁️✨
#pilates #pilateslondon #pilatesteacher #abs

After intense weightlifting session, your body can

After intense weightlifting session, your body can feel swollen, heavy, or puffy 🧁🥹

It’s a common experience for women and it’s a natural process known as muscle hypertrophy

This feeling comes from increased muscle inflammation - normal response to resistance training. When you lift weights, tiny tears occur in your muscle fibers and when they repair and grow stronger, your body sends more blood and fluid to the area to aid in recovery. This can lead to temporary puffiness & heaviness

Also hormonal fluctuations, especially around your cycle, can play a role, making you feel a bit more bloated or full than usual 🌸🥹

Even though it’s okay and post-workout puffiness is temporary…

Pilates is your answer!🧘🏽‍♀️ 20 minutes on the mat lengthen and strengthen the muscles without adding bulk, allowing your body to feel lean, toned, and lightweight

After Pilates I always feel rejuvenated, stretched and never heavy🙈✨

#FitnessJourney #Pilates

Splits look cool in a dance routine or as a gymnas

Splits look cool in a dance routine or as a gymnastic skill, but they have nothing to do with health and overall fitness or for what Pilates aims to do 🙈

In Pilates we aim to improve your mobility, controlled flexibility and strength in a SAFE gradual way, not force your body to push extreme movements like splits🙅🏼‍♀️

Splits require a very high level of flexibility in hamstrings and lower back and hypermobility in the hips area, which not everyone has naturally

When normal people like you and me (not professional athlets) force their muscles and joints into a position they aren’t ready for, they could strain/tear muscles/ligaments and destabilize the hip joint😣

Overextending weak muscles put pressure on the capsule of the joint, which holds the ball and socket of the hip in place.
And joint’s instability can lead to misalignment of the joints

So when you stretch too far into a split repeatedly can wear down the cartilage in the hip joint, leading to pain or inflammation. Over time, this wear and tear can contribute to early arthritis or chronic discomfort. The body can’t fully recover from that constant strain if the muscles and ligaments are overstretched without enough rest or strengthening

As simple as possible:
You push too hard into a split - you overstretching your ligaments - it leads to joint instability

We don’t want this🙅🏼‍♀️

So, my approach as your #pilates teacher is to encourage you to listen to your body and focus on strengthening and lengthening muscles in a safe balanced way

For example, strengthening the muscles around the hips and thighs will help support the hip joint, even if it’s more flexible than usual. This means that you can safely improve your flexibility without sacrificing joint stability🧘🏽‍♀️

Just because we have acne and tummy rolls doesn’

Just because we have acne and tummy rolls doesn’t mean something wrong with us…

Imperfections only proof that we are human beings, real no fake 🤎

#selflove #selfcare #wellness #wellnessjourney

2025💫 thank u’ll

2025💫 thank u’ll

I didn’t realize how big this year was for me un

I didn’t realize how big this year was for me until I had a cup of coffee and started thinking about all the good things that happened to me and Adam in 2024…

I wanted to find a few reasons to be grateful, instead I was surprised by how many happy moments and small achievements we experienced 🥹

So with much love for 2024, and with hope for a happy 2025... Let the magic begin!🪄🎄❤️

Things don’t change out of nowhere, let’s reme

Things don’t change out of nowhere, let’s remember it, but we change them 👁️
#pilates #fitness #fitnessmotivation

✨ Save this reel for later Are you making these

✨ Save this reel for later
Are you making these common mistakes in your practice?

🥺Mistake #1: Incorrect spine alignment
🤝🏽Fix: Use a wall to check your alignment. Maintain a neutral spine throughout your workout and engage your core

🥺Mistake #2: Holding your breath
🤝🏽Fix: Breathe in as you prepare, and exhale as you move. Focus on engaging your core with every breath

🥺Mistake #3: Letting your lower back arch
🤝🏽Fix: Activate your pelvic tilt to engage your lower abs and avoid arching your back during exercises

🥺Mistake #4: Failing to engage your core properly
🤝🏽Fix: Before each movement, actively draw your belly button toward your spine. Engage your core for stability in every exercise

🥺Mistake #5: Not listening to your body
🤝🏽Fix: Modify movements and use props for support. Work within your body’s range of motion and avoid pushing into pain

#PilatesTips #PilatesMistakes #PilatesEveryday #PilatesLife #CoreStrength #MoveBetter #BodyPositivity #PilatesReels #PilatesJourney #FitnessMotivation #WellnessJourney

Finding balance, one Pilates session at a time 👁️

#pilates #pilateslondon

December ‘24 random 🎄

December ‘24 random 🎄

Oh no🥺 #pilates

Oh no🥺 #pilates

Even though you can meet me on the mat almost ever

Even though you can meet me on the mat almost every day, I’m quite aware of injuries or overexertions, which can occur if I neglect my own safety

And Pilates is designed with precision and 100% safety in mind👁️

Our classes focus on proper alignment, controlled movements, and gradual progression without strain

And by wearing basic socks on the class you will easily lose your balance due to the lack of firm stick between your feet and the mat, you can slip, fall, and what happens most often - muscle strain😣

So please 🩵 listen when teacher ask you to follow this little rule, it actually helps you to avoid self harm

PILATES TIP: If you prefer not to go completely barefoot, you can get special socks (also known as yoga socks) with grips in every local supermarket 🤝🏽🥰

#pilates #pilatestips #londonpilates #pilatesreformer

Beginners often want to know how often they should

Beginners often want to know how often they should practice to experience ✨those Pilates benefits✨

I would say 2-3 sessions per week is typically recommended for noticeable changes

👁️And not necessarily to have 1 hour classes!

Start from 20-30 min, feel the flow, set your body to routine and here we gooo

#fqpilates #PilatesLondon #pilatesteacher #Pilates

Key difference: #Pilates = core strength, toning,

Key difference:

#Pilates = core strength, toning, muscle control
#Yoga = flexibility, relaxation, mindfulness

Both are about breath work and can complement each other for a balanced routine 👁️

The “secret” lies in the way Pilates targets t

The “secret” lies in the way Pilates targets the deep muscles of your core

When you do Pilates, you’re engaging not just superficial muscles like your rectus abdominis (the “six-pack”), but also the deeper level - stabilizing muscles, like the transverse abdominis and obliques

These deeper muscles act like a corset around your torso, providing real strength and stability

By working through a full range of motion, you will build strength, but also lengthen your muscles - which helps them look leaner rather than bulky 😉

#pilates #pilatesteacher #pilateslovers #pilatestips

My personal tip for beginners:  Start with Mat P

My personal tip for beginners:
 Start with Mat Pilates to get familiar with the basics of breathwork, posture, and controlled movement. Once you’ve built up strength and confidence, you can explore the reformer for added resistance and variety🫶🏼👁️

Here’s why:

No Equipment - no problem. Mat Pilates uses your own body weight as resistance. Which is already hard enough🥵
 Mat work focuses on mastering basic Pilates principles: breath, balance, core engagement, and alignment. This is crucial for developing the body awareness and control you’ll need to progress

Mat Pilates exercises are designed to target all major muscle groups. Whether you’re working on your core, arms, legs, or flexibility, you’ll get a full-body workout in every session

Also, as a beginner, it’s super important to get your alignment. Mat Pilates gives you more personal, focused practice where you can really tune in to how your body is moving - but if you add complexity of machines, it can work against you
 Accessibility is a key. You can practice at home, at the gym, or even outdoors 🙂‍↕️

#pilates #matpilates #pilateslondon

I’ve been asked about this particular Pilates be

I’ve been asked about this particular Pilates benefit significant amount of times 😅 so let’s dive into it

Yes, Pilates really has some amazing + that will enhance your desire and intimacy

Here’s why:
We increase your blood flow and improve circulation in the pelvic region. Better blood flow = higher sensitivity

As a low impact physical activity, Pilates reduces stress. Lower stress = more balance in your body’s natural rhythms, including those that influence libido

70% Pilates exercises focus on core and pelvic floor muscles (the lowest core layer) - which play huge role in sexual function. Strengthening them = brightening sensitivity = pleasure

And my favorite - Body awareness. Every time on the mat we explore our body. Are you balanced, are you relaxed, are you present? With regular practice you will study yourself like a subject

So yess
Pilates has an effect on your ❤️‍🔥 life
And quite positive

#pilates #libido #pilatesteacher #matpilates #pilateslondon

Because this is what I understood: If I don’t r

Because this is what I understood:

If I don’t resist the burning and just allow this feeling to be, without adding the thought:
“agh, I hate this, when will it end?” - it will not be so bad

The problem is not pain
but THOUGHTS ABOUT PAIN💭

Let them go
Switch it from pain to sensation 👁️

#pilates #pilateslondon #stretching #pilatesteacher

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