Yoga & Pilates for a Healthy Back
Bring back your body's strength, mobility and lightness.
Yoga & Pilates for the back helps strengthen muscles, improve posture, develop mobility in the spine and joints, and restore your body's freedom of movement. A gentle, attentive practice for those who want to feel their body more deeply, move more freely and keep a sense of ease in movement.
Yoga & Pilates for a healthy back β who it's for
Yoga & Pilates for the back is for those who want to strengthen the body, improve posture and spinal mobility, reduce tension and feel more freedom in movement. The practice suits you if you want to:
- strengthen the back and core muscles, and build strength, suppleness and endurance;
- improve posture and the mobility of the spine and joints;
- reduce tension and occasional discomfort in the back and neck;
- offset the effects of a sedentary life and lack of movement;
- restore comfort and confidence in movement after physical exertion;
- keep up your activity, fitness and quality of life;
- feel your body better and understand its needs;
- stay active even if you have particular conditions or issues of the spine (herniated or bulging discs) or joints (osteoarthritis, for example) β in this case, please contact me for a consultation before attending classes.
And regular practice also helps you relax, lower tension, and support your well-being and sleep. Suitable for every level. You don't need to be flexible or to have practised yoga or Pilates before. The exercises adapt to each person's physical possibilities and particulars, so the practice stays comfortable and safe.
When the practice is especially helpful
01 Lower back
Wall ropes gently lengthen the spine, creating a sense of space between the vertebrae. Working through the legs and feet improves the connection with the pelvis and spine, frees the lower back from built-up tension and restores more freedom of movement. The result β lightness, mobility and comfort in the lower back.
02 Neck
Wall ropes gently lengthen and release the upper body. Working through the arms and shoulder girdle improves shoulder mobility, frees the neck and makes movement more open. The result β lightness and freedom in the neck, shoulders and arms.
03 Posture
The wall and chairs become a support that helps you feel the position of the spine, pelvis, shoulders and head. The aim β to teach the body new movement patterns and gradually build a more natural, balanced posture. The result β lightness, freedom and confidence in movement.
04 Joints
Particular attention goes to the mobility of the spine, shoulders, hips and other joints. Movement, supports and precise work with the body help preserve mobility and the ability to move freely. The result β more freedom of movement, suppleness and confidence in the body.
05 Shape & tone
Yoga does not aim at weight loss. Combined with Pilates exercises, it helps strengthen muscles, build strength and shape a more harmonious, toned body β whatever your weight. The first changes can be felt quite quickly. And the more regular the practice, the deeper and more lasting the results: tone, posture, quality of movement and your sense of yourself all shift. The result β a stronger, more toned and freer body.
06 Sleep
If it's hard to fall asleep, if you wake in the night or struggle to drift off again, it matters not only to relax the body but to learn to move from activity into recovery. The practice combines movement, breath, focus and release to lower excess tension and create the conditions for a calmer state. The result β it's easier to relax, settle the body and prepare for sleep.
07 Hormonal balance
Certain positions and sequences work on the body as a whole β through the breath, the nervous system and the work of the internal organs. This kind of practice supports the body's processes of adaptation and recovery and can have a favourable effect on well-being and emotional state. The result β more energy, steadiness and inner balance.
08 Flexibility
Gentle, consistent work helps restore mobility to the spine and joints, improve coordination and widen the natural range of movement. The result β a freer, more supple and more mobile body.
What Yoga & Pilates give you
Yoga and Pilates complement each other. Pilates builds strength, control and stability in the body, including the muscles that support the spine. Yoga brings mobility, coordination, attention and a deeper sense of your own body. Together they form a complete practice where strength meets suppleness, movement meets awareness, and activity meets the ability to relax. You're not just training your body β you're learning to use it better.
You don't need to be flexible or able to stand on your head. We start from where you are today.
More about the method β- The first changes can be felt during the class itself: the body becomes freer, a lightness appears in movement, and your sense of your own body improves.
- But the real value of the practice unfolds gradually.
The longer and more regularly you practise, the more deeply the body takes on its new patterns of movement, and the more lasting and natural the results become.
Private and group classes
Private sessions
- an individual approach
- a programme tailored to your goals
- at home or in the studio
- a schedule that suits you
- more precise work on technique and the body
Group classes in the studio
- small groups
- classes 3 times a week
- an equipped, air-conditioned room
- all the equipment needed for practice
For the βHealthy backβ practice we use special props: straps, blocks, blankets, bolsters, chairs and wall ropes. This equipment helps adapt the practice to the bodyβs particularities and makes it safe, deeper, more precise and more effective, whatever your level.
Schedule & prices βSchedule
Morning classes run in Russian or French, depending on the make-up of the group.
Yoga & Pilates Β· Nice
For over 20 years I have practised and taught yoga and Pilates in different countries. In my work I draw on the traditions of yoga and the principles of Pilates, enriching them with professional knowledge of medicine and physiology.
About β
Singing Tibetan bowls β meditation and massage
Sometimes the body needs stillness rather than movement.
Learn more βWhat students say
βMy favorite yoga classes in Nice! Thanks to Olesya my back doesnβt hurt anymore. Interesting new program every week with different yoga and Pilates equipment. Totally recommend!β
βThe best trainer I have ever met! Very kind, attentive and experienced. My husband and I have been attending since March and we both feel the difference β the back pain from sitting work and many business trips has disappeared! Olesyaβs unique yoga program suits anyone, any age, any level. Thank you so much for making us healthier!β
βI have a mild scoliosis and pectus excavatum. I asked Olesya for weekly private sessions for a month and the exercises and guidance she offered were life changing. She managed to help me get past a barrier that had stopped me physically and mentally. A great teacher who takes your personal struggles into consideration and improvises to help you achieve your goals.β
Blog
See the blog βChange starts in the body, but doesn't end there
When we start paying closer attention to the body, it's not only the way we move that gradually changes. We sense our needs better, notice tension, learn to recover and to relate differently to ourselves and to others. The practice becomes a way not only to keep the body in good shape, but to improve the quality of everyday life. More freedom in the body can mean more freedom in life. More energy means more room to do what truly matters and what you love. The body changes β and with it, gradually, our state, our attention and our relationship to life change too.
Common questions
Do I need to be flexible to start? +
No. Flexibility is a result of the practice, not a requirement. We start from where you are.
Can I practise if my back bothers me? +
Often yes β with supports and at a calm pace. We go gradually, without pain; for anything serious it's best to check with your doctor first.
Is it suitable after 40? +
Yes. Precision, supports and no chase for performance make the practice comfortable at this age.
Which props are used? +
Wall, ropes, chair, blocks, straps, blankets β to find a comfortable position in every posture.
Can I take a private class at home? +
Yes β calm, at your own pace, and adapted to your particulars.
Are classes in French? +
Morning classes run in Russian or French, depending on the group. Online β in Russian.
How many sessions do I need? +
Every body is unique and develops at its own pace. Many people feel relief in the back and notice better sleep after the very first Yoga & Pilates session. With regular practice, the effects gradually deepen and settle in.
Start by taking care of your body
When the body becomes a reliable support, you can give more attention to what truly matters. Travelling, moving freely, doing what you love, staying active, spending time with those close to you and simply feeling good in your own body. If freedom of movement, physical activity and well-being matter to you β Iβd be glad to welcome you to a class.
Book a class