Back 2 Basics cherish simplicity and teaches simple yet powerful approaches to very fundamentals of exercising and mindfulness. On a jurney toward one’s wellbeing it is cruical to turn inward and remind of movements, flexibility and fearless state of mind that we all knew once.
Please arrive 5 to 10 minutes before class to get yourself settled and set up, and if it’s your first class, to fill out a first time waiver.
Always consult your physician first and inform the teacher of your injury before the class.
The minimun age for attendance is 16 years, unless class is specified in the title as suitable for children/teenagers. Waiver forms for minors (16-18 years) have to be signed by parent or guardian.
Although booking a class is not esential, we highly recommend it since some classes are more heavily attended than others. We also limit our class sizes so that they are not overcrowded. If a class you wish to take is full, you might not be able to attend it. You can book any of our class online thorugh our online booking system
If you have booked a class and are unable to attend it for any reason, please let us know as soon as possible so that your place may be offered to someone else. As waiting list is in operation, it is important to let us know about your absence at least 3 hours prior to a class, so we have enough time to offer your place to another interested participant.
If you fail to inform us or just do not show up in time for the class, the class is going to be deducted from your Class pass Plan.
Your understanding and cooperation of our cancellation policy is greatly appreciated.
Word Yoga originates from Sanskrit word yuj, which means to yoke or unite. As a practice, it is a scientific system for achieving total health, mental, and spiritual wellbeing-unity of body, mind and spirit. It is also interpreted as a method of discipline, presented some 2,000 years ago in a collection of statements (Yoga Sutras of Patanjali) that serves as a philosophical guidework for the practice of Yoga from old age till today.
Yoga is connection of the body, mind and breath through a series of guided poses and/or sequences. There are many types of Yoga, each with different focuses and benefits. Yoga is also a truly life-time practice, one that gives so many physical, mental and spiritual benefits. How one is going to interpret and understand Yoga is really a deep personal thing. While for some that can be only physical practice of poses (asanas), for some it is a way of living a life and a way to enlightment.
Check out our Yoga classes.
There are immense benefits of yoga practice for everyone, regardless the reason/s which brings one to a yoga mat and especially regardless the body in which you live or level of fitness/experience.
Some of the Back 2 Basics Yoga classes benefits are:
This is one of the biggest misconceptions about Yoga. No, flexibility is not prerequisite for practising Yoga, nor is Yoga reserved for flexibile individuals. Contrary, flexibility is something that is improving with patient and persistent practice. It allows you to lengthen and expand muscles which shorten during repetitive motion activities (e.g.running, biking etc.) or prolonged hours in sititing position (e.g. working on computer, driving a car etc.)
Also please keep in mind that majority of Instagram impressive handstands and other ‘supernatural’ poses are results of great number of years practicing Yoga, Gymnastics and/or other similar physical activites :)
Classes that have Beginners/All levels in the title. We would highly recommend Sunrise Flow or Yin Yoga as a starting points on your Yoga jurney. if you would like to learn and experience fundamentals of both practises, Yoga and Pilates, we have Yogalates class for you.
Please check our Yoga classes for a full classes description.
If you are practicing Yoga for some time now and you are familiar with basic Yoga vocabulary we would recommed Yoga Flow or Yin Yoga, depending on your personal preferences regarding practice. If you are looking for dynamic, fiery and powerful flowing class and physical challenge, Yoga flow is a wonderful choice. Great complementary class to all active Yoga forms like Vinyasa, Ashtanga or Power Yoga is a Yin Yoga class.
Please check our classes page for full class descriptions.
We provide mats and other props such as blocks and bolsters to use during the class, some practitioners prefer to purchase their own mats for reasons of personal hygene and regularity of practice. If that is the case, you are more than welcome to bring and use your own mat. And also you would want to have a small towel with you, for reasons of slippy hands or to place your forehead on it in some poses.
It is recommended to drink lots of water before and after the practice of Yoga, but you can bring a bottle of water with you as well to make sure you are hydrated at all time. If you’re drinking water during the class, only take small sip at a time to avoid nausea.
Any confortable clothes that you can easily move, bend and stretch in is recommended. Yoga is a ‘feel good’ practice, so make sure you are not restricted with too loose or too tight clothes. Yoga is practised barefoot so there is no need for any special foot wear.
In Yoga classes there are twisting of the body, bending, turning upside down and also breathing exercises which contract the abdomen, and if your last meal is not fully digested it can be very uncomfortable. It is recommended to refrain from any full or heavy meal at least 2 hours before practice. If you are afraid that you might get hungry or feel week during Yoga class, experiment with a light snack such as fruit, few nuts or freshly squezeed juice 30 minutes to an hour before class.
Back 2 Basics provide mat based Contemporary Pilates classes where all stretches and exercises are performed in sitting or lying position. Standing position is imparted only exceptionally, as well as supported exercises with wall or chair as a support.
Class usually begins with breathing work and gentle warming up session, after which series of Pilates exercises are presented to you. Designed to challenge, strengthen and mobilize your body, leaving you lengthened, energized and yet relaxed. Pilates class should feel and look like a workout, though you are not suposed to feel overwhelmed or overdone afterwards.
Classical Pilates teaches only exercises as they are presented and documented by Joseph Pilates (creator of the Contrology), without any deviations or exeptions. Contemporary Pilates is sometimes called expanded or evolved Pilates, because it offer more variations and some additional exercises which are not taught by J. Pilates, but are considered Pilates based.
Pilates, when practice with patience and consistency, have numerous benefits. Just to name few:
Back 2 Basics provide mats for all our classes, though if you wish you can bring your own mat. Small towel is always good idea, as well as a bottle of water.
It is recommended to wear comfortable clothes that doesn’t restrict movement, also to avoid too tight clothes that restrict breathing. Pilates is performed bare feet or in clean socks.
Absolutely! Back 2 Basics Pilates class is tailored to suit beginners, as well as intermediate practitioners. As each class starts with breathing work and initiation of Classical Pilates principles, it is perfect starting point for everyone.
It is also great choice for existed practitioners, who will be challenged each time to perform exercises with more control and precision.
Pilates is NOT physical therapy. They are complimentary, but not the same and should not be treated as such.
Physical therapy is form of a medical treatment, and cannot be substitute with Pilates classes.
Exception is Clinical Pilates which can be delivered only by those with advanced degree in Physical Therapy, Occupational Therapy, Chiropractic or other medical rehabilitative service.
In Pilates ephasis is on a quality of movement, rather than quantity of repetitions. Proper way of breathing is essential, mostly because it helps to execute the movements with maximum power and efficiency. Aslo, it helps to release toxins from the body and reduce stress levels.
While convenentional workouts mostly consist of repetetive movements of the same muscles (which commonly lead to muscular imbalance and short, bulky muscles), Pilates focuses on a body as a whole, elongating muscles and creating body with balanced strength and flexibilty which is less prone to injuries.
Pilates is a great compliment to a gym routine and to all kind of sports like running, swimming, cycling, tennis, golf, dance or any other physical activity. Building the ‘core’ strength and learning how to move from the center, Pilates can improve techique and raise the sport performance on a much higher level.
Pilates and Yoga have some similarities, but they are definitely not to be confused with each other. The both philosophies offer flexibility, strength, control, endurance, breath awarenness and stress relief, but in a different ways. There are few important differences which everyone needs to be aware when choosing the right class.
BREATHING. In both classes, Pilates and Yoga, great emphasis is on the way person is breathing and how the breath can be used for a maximum effectiveness. All Pilates exercises are carefully designed to reinforce and encourage the correct muscle recruitment by using lateral breathing (inhales through the nose, into the side and back of the body and exhales through the mouth). In Yoga there are various ways of breathing, each focused on a different aim (to energize, to relax, to empower etc.) Sending the breath to areas that might be tight or are holding stress can be helpful, and also observance of the breath can help practitioner to calm the mind and stay in the present moment.
MOVEMENT. Pilates classes focus on strength, muscle toning, precision, body control and flexibility, with the main emphasis being ‘core’ strenght. Pilates instructor provide guidance through series of exercises developed to elongate and strengthen the ‘powerhouse’, other groups of muscles and to improve the posture while protecting the spine. Each Pilates exercise is performed in a certain number of repetitions, keeping a certain rythm. Yoga classes vary a lot, depending on the focus, pace, style and goals. Classes can range from gentle and nourishing to challenging and sweaty. Stretching and holding static poses is a central theme in Yoga, though there are more dynamic and flowing styles as well. Yoga classes will either way enhancing flexibility, regardless of style, gradually increasing elasticity of the muscles and supleness of the joints.
MINDFULNESS. One of the main Pilates principles is principle of concentration and that is about where mindfulness ends. Pilates requires constant awareness of the way of the movement, which develops body’s sensory feedback or kinaestethic sense, so practitioner know where is in the space and what he/she is doing with his/her body. Yoga goes much deeper in mindfulness, as well as in spirituality. Yoga explore many layers of practitioner being, through the breathing exercises, visualizations and affirmations. Quiet reflection and meditation are a large part of Yoga practice, which allows everyone to go deeper within. Connecting individual consciousness with the universal one, enable practitioners to let go of old traumas, attachments and to stay present in the moment. There are scientific evidents that practice of mindfulness have a healing effect on the mind and body as well, helping in overcoming anxiety, improving mental heath and also treating illnesses.
Main difference between Body Transform and Tone Zone is in intensity and impact. While Body Transform is very high paced and intense, Tone Zone will increase the heart rate with fast transitions between exercises, with repetitions and varied performance rhythms. Tone Zone is a low-impact workout which mean that at least one foot is always in contact with the ground (no jumping, running etc.), so the impact on the joints is lessen. Body Transform consists of high-impact movements (e.g. jumping jacks, sprints in place, jumping squats etc.) and it is interval based, which means periods of full effort, burtst of energy and periods of rest are alternating.
Body Transform is using entirely body weight as a resistance, while in Tone Zone small equipment (e.g. light dumbells, elastic bands etc.) is used to chellenge the control and precision of performace.
Tone Zone is suitable for all levels, from complete begginers to intermediate level, but also advanced exercise lovers can find themselves satisfied and challenged. Body Transform is tailored to suit a little bit more experienced audience, with at least some cardio experience and knowledge about own body and it’s biomechanics.
As the name itself express, Body Transform is transformative, challenging and tough cardio class in which is possible to burn up to 1000 calories in just one session! Most people reporting burning anywhere between 300 to 700 kcal. It depend on a number of factors including sex, fitness level and the intensity of performance. It is possible to lose stubborn belly fat and tone the most critical parts of the body in just a few sessions. As well as carve the muscles and become a proud owner of the six-pack abbs!
Not to forget, this class is NOT recommended for first-timers, very unfit or very overweight individuals, anyone with mobility issues or some other medical conditions.
For anyone without previous experience or with desire for less impacting workout, option is Tone Zone class which is going to increase the heart rate through fast transitions and repetitive movements. On that way, burning calories process is initiate and it is possible to burn anywhere between 200 to 400 kcal per 45 minutes class.
NOTE: Weight loss is a procces which highy depend on individual’s eating habbits and choices of food which is on the plate. We highly recommend wholefood, plant based diet which is not only the best choice for loosing weight, but also to maintain optimal health and help with or even reverse some of the most dangerous diseases (e.g. diabetes, high cholesterol, hypertension, heart conditions etc.).
As Body Transform is performed in shoes, please bring a pair of sports shoes with you. Reasons to that are multiple, mainly to decrease impact of exercises on the joints and to support muscles and bones. To help us maintain high hygiene standards and also to reduce dust circulation, please bring a pair of clean shoes with you, which you will put on right before class.
We DON’T ALLOW performing Body Transform class bare foot.
Tone Zone Fitness Class is performed in socks or bare foot.
Bottle of water is MUST on any of the Fitness classes, and small personal towel is preferable item to have.