In this video, Ilaria takes a deep dive into the horseback, a challenging and demanding exercise that requires control, strength, and precision. We’ll explore three variations to help you build up to the full movement:

1. A beginner-friendly version – a great way to introduce the exercise to cl...

Level 2 - Pace: Slow
Join Ilaria and her friend Danielle O’Connell for a mat workout that enhances the connection between the forearms, wrists, and shoulders. This session focuses on building awareness of upper body alignment and strength, emphasizing how the position of the hands and wrists is d...

Level 2 - Pace: Moderate
In this workout, we’ll explore how to strengthen the core while keeping the spine neutral—perfect for times when rounding or arching the back might be painful. Whether you’re dealing with inflammation, recovering from an injury, or simply looking to build awareness of spi...

SOMA-MASHUP LIVE

Level 2 - Pace: Fast
Join Ilaria and Lorin DeMase for a unique session of circulatory gymnastics, moving dynamically from the toes all the way to the abs in one fluid sequence.

Designed to pump blood efficiently through the body and improve circulation, this workout includes dynamic movement, st...

Level 2 - Pace: Moderate
This workout focuses on the power of progression! Begin and end with leg springs, gradually building strength, control, and stability throughout the session. Designed to challenge and elevate your practice, this routine requires patience and determination as you work towa...

Live workout with guest instructor Anita Naegeli

Level 2 - Pace: Moderate
Enjoy this ZOOM live class!
Elevate your Pilates practice with our SOMA-PILATES intermediate mat class, where classical Pilates meets the transformative power of SOMATraining. This unique approach combines the precision and flow of Pilates with SOMATraining exercises des...

Level 2 - Pace: Moderate
This is a classical example of how we can build an ELDOA class without doing any ELDOA postures. Try this workout to feel first hand the power of the factors of progressions!
Down the road they help you build a better posture, it's easier to adapt the posture to the indiv...

Level 2 - Pace: Moderate
ELDOA Marathon with Ilaria Cavagna and Laura Sifuentez
Join Ilaria and Laura for a flowing ELDOA workout that moves at a steady pace with minimal rest between exercises. This session focuses on the lumbar, thoracic, and cervical spine, ensuring a full spinal release and i...

Level 2 - Pace: Slow
In this class we’ll explore Global Dynamic Normalization (GDN) exercises for the trunk and pelvis. GDN is a global movement practice designed to promote fluid dynamics within the body by “moving the water.” Unlike ELDOA, myofascial stretching, or reinforcement techniques, GDN...

Level 2 - Pace: moderate
Enjoy this LIVE ELDOA class that includes the most important wellness ELDOA and most of the spinal links!

Level 2- Pace: Slow
In this class we’re diving into Global Dynamic Normalization (GDN) exercises for the lower limbs. GDN is a unique approach that focuses on improving the movement of fluids in the body—particularly water—rather than targeting reinforcement, myofascial stretching, or general pos...

Take a closer look at the Short Spine exercise with Ilaria, exploring ways to adapt it for different levels. Whether you're a beginner needing a more accessible approach or an advanced practitioner seeking an extra challenge, Ilaria provides guidance to tailor this exercise to your unique needs. ...

Level 2 - Pace: Moderate
Join Ilaria Cavagna and guest Laura for an intermediate mat workout that centers on the ribcage.
In this session, we’ll explore exercises to warm up and release tension around the ribcage, helping you become more aware of its position and movement potential. With a mindf...

Level 2 - Pace: Moderate
In this video, we're going to free up our hips! After a quick warm-up, we'll dive into specific proprioception exercises that target the main ligaments of the coxo-femoral joint. We'll then explore techniques like GPS and GDN, finishing with two powerful coxo-femoral ELDO...

Level 2 - Pace: Slow
This is such a painful and debilitating condition. As soon as you are diagnosed you need to take all the precautions to make sure the inflammation subsides as fast as possible.
Look at the video for guidance but always remember that you need to respect where your body is at ...

Level 2 - Pace: slow
In this ZOOM live class will go through a throw warm up for the ribcage. Very specific combinations of movements will get you warm at all level of the spine, ribs, pelvis and shoulders.
For the segmental reinforcement portion of the class will focus on two mirror actions:
Po...

Level 2-3 - Pace: Moderate
In this ZOOM Live class we’ll go from releasing the neck to reinforcing it. The work on the ribcage will help us find a better connection with the neck so that we’ll be able to get the most out of the final ELDOAs.

Level 2-3 - Pace: Moderate
This is a one of a kind Pilates Mat workout! See if you can juggle not just one tool but two! The Magic Circle will help us go deep in the core and the Rescue LOOP will help us stabilize the hip and connect the ankle/foot complex to the body above! Enjoy!

Level 2
This is one of the hardest ELDOA from a coordination perspective! It’s the only ELDOA that moves…. Follow this tutorial to review the factors of progression and the full execution!

Levle 2
The hamstrings DO NOT exist because we need to address them individually and not as a complex.
This is a focused tutorial/class that will allow us to be specific on the reinforcement and stretch of all different hamstrings: Bicep femoris with its two heads, Semitendinosus and Semimembran...

Level 2 - Pace Moderate
Enjoy this circuit work that includes glutes, abs and wall sits. A great lower body workout that goes from simple to challenging by shifting to single leg work!

Level 2
Have fun playing with your feet and witnessing how the placement of your foundations can deeply affect the work on the body above!
We’ll play with the foot-bar, the blocks, the straps and the carriage of the reformer itself!