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Privatstunden sind individuell auf deine Bedürfnisse und Ziele zugeschnitten. Wir arbeiten mit Geräten wie dem Reformer, Tower, Barrels oder Chair und ergänzen sie durch gezielte Korrekturübungen, um neue Bewegungsmöglichkeiten zu erschließen, die sich positiv auf andere Übungen und auf deinen Alltag auswirken.

Ob in der Schwangerschaft, nach der Geburt, mit einem speziellen Anliegen oder einfach, weil du dich besser bewegen und fühlen möchtest – deine Privatstunden sind so gestaltet, dass sie dich genau dort abholen, wo du gerade stehst.

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Gruppenkurse

Meine Mattenstunden bei Doktor Yoga bieten ein achtsames Ganzkörpertraining mit Fokus auf Atmung, Ausrichtung und Bewusstsein. Mit deinem eigenen Körper und einfachen Hilfsmitteln bewegen wir uns durch sorgfältig gestaltete Übungssequenzen, die Beweglichkeit und Kontrolle miteinander verbinden. Diese Klassen sind für alle Level geeignet.

In einer Studioklasse im New Wave Gym arbeiten wir mit Pilates-Geräten wie dem Reformer, Tower oder Chair, um deine Bewegung auf neue Weise zu unterstützen und herauszufordern. Studioklassen sind eine wunderbare Möglichkeit, deine Pilates-Praxis zu vertiefen und dein Verständnis der Übungen zu erweitern.

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Events

Nehmen Sie an meinen speziellen Workshops und Trainings teil, um ein tieferes Verständnis für Ihren Körper und die Pilates-Methode zu erlangen.

Herbst 2025: Pilates Trainer Ausbildung - Matte (150h)

Boutique Academy - Ausgebucht

Dez 2025: Pilates Upgrade für Yoga Teachers (20h)

Doktor Yoga - Freie Plätze

Frühling 2026: Pilates Trainer Ausbildung - Matte (150h)

Boutique Academy - Freie Plätze

Testimonials

"Carina ist outstanding. She has endless patience with a very slow learner. I would highly recommend her."

Diana D.

"Carina was the first person I tried Pilates with and she immediately made me feel welcome and comfortable. Her classes are extremely structured, instructions very clear, which was great for a beginner like myself. She radiates a warm energy that makes Pilates a very enjoyable journey."

Victoria C.

"I had no experience with Pilates classes before taking them with Carina, and I am so happy that I did! She is so precise with her instructions and made me feel very comfortable. Even though we are in a group, she looks after every student individually to make sure they are doing the moves safely and efficiently. Her classes are very well organized and I feel much stronger after taking them."

Leah M.

"Was ich besonders an Carina schätze: Sie sieht den individuellen Menschen und Körper mit seinen Möglichkeiten. Sie hat anatomisches Wissen, ein feines Gespür und findet immer kreative Wege um gezielt zu stärken, was gerade gebraucht wird. Ihre Stunden fühlen sich nie nach Schema F an, sondern nach echtem Angebot an mich und meinem Körper."

Julia Ö.

"Nach langer Suche während meiner Schwangerschaft nach einem passenden Pilates-Kurs bin ich endlich auf Carinas Kurs gestoßen und ich war absolut begeistert! Ich hatte zuvor immer wieder nur Schwangerschafts-Yoga gefunden, das mir als sportlich aktive Frau einfach nicht ausgereicht hat. Der Kurs bei Carina war genau das, was ich gesucht habe, fordernd aber gleichzeitig an die besonderen Bedürfnisse in der Schwangerschaft angepasst. Carina ist nicht nur äußerst freundlich, sondern auch sehr kompetent und einfühlsam. Ein großartiger Kurs, den ich wirklich jeder werdenden Mama weiterempfehlen kann 💖."

Sepideh N.

"Mit ihrer freundlichen Art schafft Carina eine sehr angenehme Atmosphäre in ihren Pilatesklassen. Ihre Anweisungen sind klar und gut nachvollziehbar. Sie achtet auf die korrekte Ausführung und leistet wenn notwendig auch Hilfestellung. Generell fühle ich mich sehr gut aufgehoben bei ihr."

Isabel W.

Teile Deine Erfahrung

Through my own work and through watching other people move and connect to their bodies, I'm realizing more and more that this is not about perfection. It's not about getting an exercise "right" and it's not about doing some sort choreography for the sake of choreography (I'm not a dance teacher 😉) Of course it's fun every now and then to include that stuff but really at the end of the day your movement is about you and what feels good and right in your body and what you can do in your body today.

I've started to stop telling myself what my body "should" be able to do and instead I'm becoming curious about how my body does certain things and what happens if I change my intention, my alignment, the load, the breath etc etc and start to play around with movement rather than look for a certain outcome (or look... 😅)

So, for myself or for you when you come to my classes, there's no pressure that the practice has to look a certain way. As a teacher I'm here to facilitate a movement experience... and hopefully it's a positive one 💛💛

📸 credit: @dotsandfreckles__

Did you know that there are better ways to achieve core engagement than "drawing your navel to your spine"?

This cue targets the activation of the middle part of your transvers abdominis (one of your main deep core muscles) but if you don't bring your lower abs on board first you end up sending a lot of pressure down onto the pelvic floor. This is problematic for things like pelvic organ prolapse, incontinence or diastis recti healing. Also, when you draw your belly button in you stop the natural movement of the diaphragm and pelvic floor that need to descend on the inhale, thereby creating a shallow breathing pattern.

For stronger core engagement, better pressure management, breathing mechanics and pelvic floor function, think about exhaling from the bottom up, bringing in those lower abs first, staying tall to avoid putting pressure down with the middle and upper abs and letting the ribs come down and in (I'm still working on that myself 😉)

You can get a full inhalation with the diaphragm descending and ribcage expanding and lower abs still staying engaged.

Don't forget to let your bell fully relax again after engaging for a while. Also, you don't have to fully engage your abs all day long 😉

Cover 📸: @dotsandfreckles__

#engageyourcorepilates #bellybuttontospine #pilatescues #pilatesvienna #healthypelvicfloor

Have you ever wondered what's the point of a certain exercise? Then this video if for you 😉

Btw, if you were curious, the video I was referring to was a teacher talking about Mermaid on the mat, with legs bent on top of each other and not offering the open legs (z-sit) option because it takes away from the oblique activation which is the *only* reason we do this exercise.... I love Mermaid but not for the obliques ... rather for the lateral expansion of the ribcage on one side more than the other but that's a whole other video 😉

I don't believe there's ever just *one* point.... Pilates (just like life) is more nuanced than that 💫

Also, in case you were distracted by my somewhat sad looking Christmas tree (which I hadn't noticed until just now), that's the decoration skills of my four year old and the tree is up so our one year old doesn't constantly pull everything down.... ah life with kids 😉 makes the holidays all the more special 😊🎄

#pilatesteacher #pilatesmermaid #matworkpilates #pilatesexercises #pilatesteacher

The first principle of Pilates is breathing.

As I understand it, it is not just about *when* to inhale and exhale but *how* to breathe.

But don’t we all know how to breathe?

Of course we are breathing all the time, but many of us are stuck in dysfunctional breathing patterns (shallow breathing, paradoxical breathing where the inhale goes up and the exhale down, too much belly breathing, …)

Sometimes proper breathing takes a bit of practice. One of the many benefits of re-connecting with the diaphragms natural movement of going down and expanding on the inhale and recoiling and contracting on the exhale is that it is a great way to mobilize the ribcage from the inside out and facilitate better alignment of the rib cage.

This has been helping me to get my ribs back and down a little, reducing the rib flare that’s common after pregnancy (and in my case I have to work on it extra because of an already quite pronounced ribcage)

The alignment of the ribcage is important for

✅ better pelvic floor function
✅ better recruitment of core muscles
✅ better management of intra-abdominal pressure
✅ promoting healing of rectus diastase
✅ reduced tension in the back
✅ nervous system regulation

If you give this a try let me know how you go 👇🏻

Cover photo @dotsandfreckles__

#pilatesteacher #breathingexercises #360breathing #pilatesbreathing #postpartumhealing #pelvicfloorhealing

November is here and my baby girl is turning 1 year!

Two pregnancies, two totally different deliveries, and two post-partum periods have changed how I practice and teach Pilates because once you know differently you do differently:

I do not teach to “draw your navel in and up” or “lift your pelvic floor” anymore to “engage your core”. Years of doing that led to a dysfunctional pelvic floor. My pelvic floor was literally not able to open during my first birth. It took me a lot of dedicated training and focus to learn how to do that the second time around but still had issues post partum. I’ve been learning about proper pelvic floor function, re-training my pelvic floor and how (and when) to actually engage my core ever since. And this goes far beyond the standard advice of “do your kegels”.

I believe any Pilates training nowadays, because of how knowledge about human movement has evolved, ought to include learning about intra abdominal pressure, about the biomechanics of breathing, and how to use proper 360 and core breath to let the diaphragm and pelvic floor do what they naturally want to do. This is not something that one should have to learn in specialized workshops as pelvic floor dysfunction such as incontinence and prolapse are said to affect about 50% (incontinence) and 40% (prolapse) of women. Not to mention other symptoms of pelvic floor dysfunction.

I’m so grateful to have access to resources to dive deep into these topics but I think at least the fundamentals ought to be covered in any teacher training.

What have you learned about breathing and “core engagement” in your training? I’m curious know so please share in the comments 👇🏻

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📸 @dotsandfreckles__

#postpartum #pelvicfloorhealth #pilatestrainer #pilates #pilatesteacher #pilatesteachertraining

Did you know that there are 8 principles of Pilates? Ideally, in every class you would focus on each of them together as they create the unique movement experience of the Pilates exercises. In this video I focuses on one of these principles: Flow 🌊

Flow means to flow from one exercise to the other, so there is no stopping between exercises and it also means to use flow within an exercise, so you won’t see abrupt or sharp movements, so to speak.

Flow also relates to the other principles but that’s for another video 😉

And, maybe you have heard of this idea of being in a state of flow, where you are just present, alert and your actions seem effortless and you are not coming up against any resistance that’s making it difficult to continue. That’s also what “flow” in Pilates means to me 🌊

Btw, if you watch this and think to yourself “oh, no way, I can’t do that, that’s too hard” then just know that by practicing Pilates regularly (ideally with a teacher whose classes are anchored in the Pilates principles) you will learn how to do this 💪🏻

I’d love to hear from you how you go with the “flow” aspect of your practice. And what are your favorite exercises to combine into a nice flow ? 👇🏻

#pilatesflow #flowpilates #matpilates #matworkpilates #pilatesprinciples #pilatesteacher #pilatesinspiration #pilatesvienna #viennapilates

⭐️ Reveal Pilates embodies a practice that allows the body to reveal its natural capacity for effective, efficient, spontaneous, smooth, and intelligent movement. I firmly believe that our bodies are designed for optimal movement, enabling us to experience ease and freedom in daily life. Dysfunction or restriction occurs when the body compensates for a weakness with suboptimal movement patterns. To restore optimal movement, we must give the body the opportunity to demonstrate it. Instead of focusing on contracting specific muscles for certain movements, we can guide the body towards a desired movement, letting it find its own way there.

⭐️ Reveal Pilates also encourages openness to new insights and self-discovery. By connecting our minds to our breath and movement, new understandings emerge naturally, without forcing or seeking specific outcomes.

⭐️ As a teacher, Reveal Pilates means observing what a person’s body communicates, understanding why a particular exercise may not work, and finding ways to adapt. It reminds me to be guided by the body rather than trying to control it.

⭐️ Finally, Reveal Pilates also reflects a deeper principles I strive to live by: I don’t need to know what the bigger picture is. All I can do is take the next right action and trust that more will be revealed.

I look forward to moving with you! More will be revealed 💛

I stopped cueing to lift your pelvic floor for three reasons:

1. It’s Hard to Tell if We’re Doing it Right: A study by Brent Anderson from @polestarpilates showed that when 200 Pilates Instructors were asked to do what they think ‘lifting the pelvic floor’ was, 45% did something else, like squeezing their glutes or bearing down instead of lifting up. This shows that even for experienced practitioners ‘lifting the pelvic floor’ is not that straight forward.

2. The Pelvic Floor is Designed to Activate Spontaneously: The pelvic floor moves with the breath. It works with the diaphragm, expanding as you inhale and contracting as you exhale. By focusing on proper breathing techniques, we can ensure the pelvic floor moves correctly without having to think about it. However, if you experience symptoms of pelvic floor dysfunction, such as pain in the hips or lower back, pain during intercourse, incontinence or prolapse, this mechanism may not work as well as it could. In this case, I would absolutely recommend working with a pelvic health physio, as you may need some more individualised guidance. Also be sure to take Pilates classes with an experienced teacher who can offer you more tools beyond ‘lifting and squeezing’ to effectively connect to your pelvic floor.

3. There are Better Ways to Connect with the Pelvic Floor: The pelvic floor has three layers, and common cues like pulling things into your va**na or stopping the flow of urine only engage the first layer. Instead, we can think about the bones the pelvic floor muscles attach to: The sit bones, the pubic bone in the front, and the tailbone in the back. Visualising these bones moving together or apart during certain movements can help to engage all three layers and to feel the expansion and contraction of the pelvic floor more effectively.

So instead of cueing to, ‘lift up or squeeze or pull’, I like to focus on proper breathing to support the pelvic floor in its natural movement and to use imagery of the bone movements to become more aware of this movement.

Leave me a comment if you find this information useful and follow for more content like this!

Pilates offers countless benefits for children, fostering their physical and emotional growth in a fun and engaging way. It builds strength and flexibility, promotes good posture, enhances coordination, and improves concentration. Pilates also teaches body awareness, which helps children with their emotional regulation and social skills. As they become more attuned to their own bodies and aware of their bodily boundaries, they find it easier to play and engage with others, building better relationships.

I’ve been using adorable “Pilates for Kids” cards, which feature Pilates exercises adapted specifically for children. Each exercise comes with a fun name and a little story to engage their imagination and help them concentrate. We are still working on the concentration part but these play cards make it fun to practice the exercise. And then we have been adding some reformer exercises just because my little one loves the machine 😅

What activities do you enjoy with your kids to keep them active and teach them body awareness? I’d love to hear your experiences!

Did you know that workout routines that emphasize strengthening the inner thighs may not be great for you if you have an overly tight (hypertonic) pelvic floor?

Muscles that are chronically tight can’t function optimally. When the pelvic floor cannot contract and release efficiently it may pull on surrounding muscles and tissues, impairing proper function. A tight pelvic floor may thus be related to conditions like prolapse, incontinence, painful intercourse and pelvic girdle pain during specific exercises.

If you are experiencing any of these, I would highly recommend working with a pelvic health physiotherapist.

You can also try these inner thigh stretches to release the pelvic floor:

1️⃣ 3-Point Kneeling With Twist
Start on your hands and knees, hands under shoulders, knees under hips. Extend one leg to the side, keeping the pelvis level. Rock back and forth a few times or hold. Lift the arm on the same side as the extended leg, threading it underneath you away from the extended leg. Keep a slight engagement in the lower abs. Repeat a few times and switch sides.

2️⃣ Half Frog
Lie on your stomach with legs straight behind you, forehead resting on your hands. Bend one knee at 90 degrees, bringing it out to the side in line with the hip. Keep hips level, connect the pubic bone to the floor, and draw slightly up towards your navel.
If the stretch is too intense, come onto your forearms. Repeat on the other side. For a deeper stretch, try the full frog version with both knees bent and out to the side.

3️⃣ High Kneeling Inner Thigh Release
Start in a high kneeling position. Extend one leg to the side, knee bent at 90 degrees. Place the same hand on the inside of the knee, gently pushing into the knee while resisting with the knee. Shift your weight to that side, reaching your arm up and over. Repeat a few times and switch sides.

4️⃣ Supine Butterfly
Lie on your back with your feet on the mat. Bring your feet together and let your knees fall to the sides. Stay in this position for a few deep breaths. For added comfort, place cushions or rolled-up towels under your knees.

Add these stretches to your routine to alleviate tension and restore proper function!

What does it mean to “Breathe into your hips” ?

In an optimal breath, the diaphragmand the pelvic floor work together.

The diaphragm is a dome-shaped muscle in the ribcage that contracts and moves downwards when we inhale and relaxes and moves back up when we exhale.

The pelvic floor, sits, as the name suggests in the pelvis where it attaches to the sit bones, the pubic bone, and the tailbone. Also attached to these bones are some muscles of the hip.

Now when the diaphragm contracts on the inhale and moves down, it creates pressure in the abdominal cavity, causing the pelvic floor to also move downward and expand slightly.

When we exhale and the diaphragm relaxes and moves back up, the pelvic floor muscles contract and also lift up.

When we say “breathe into the hips,” we’re focusing on the inhale that allows the pelvic floor to expand. With the expansion of the pelvic floor, also all the other muscles and connecting tissue that attaches to the same bones, move gently and expand.

While, ideally, this happens naturally during a deep breath, the cue “breathe into your hips” helps bring awareness to this area, fostering a deeper connection to this part of the body.

What does “breath into your hips” mean for you?
Do you have another example of a strange cue that maybe needs a bit more explanation? I would love to hear it. 👇🏻

#pilatesteacher #movement #cueingyogaposes #hips #pelvicfloor #thingsyogateacherssay #thingspilatesteacherssay #reformer #breathe #breathing

Teaching movement is a beautiful art, and there are countless ways to teach effectively. One key aspect of a successful class is the language I use. Words matter! They can either elevate our practice or leave us feeling discouraged. That’s why I’m passionate about being mindful in how I cue exercises, offer modifications, and motivate my clients.

Here are four things I strive to avoid in my teaching, and what I do instead:

❌ Referring to Modifications as ‘Advanced’ or ‘Beginner’
✅ Instead of labeling modifications as ‘advanced’ or ‘beginner,’ I offer options based on your current needs. Some modifications might be more ‘challenging,’ but choosing them isn’t a measure of your skill level. Embrace modifications as tools to enhance your practice, not as indicators of where you stand.

❌ Comparing Clients
✅ I focus on the progress of each individual. Every body is unique. Just because someone in class can perform a certain exercise at 5 months postpartum doesn’t mean it’s right for another person at 8 months postpartum. Your journey is yours alone, and I celebrate every step you take.

❌ Talking About Appearance Outcomes
✅ When cueing exercises, I prioritize correct muscle activation, alignment, ease of movement, and good form. While toned arms, legs, abs, and other body parts can be a nice bonus, the real benefits are increased strength, mobility, stability, and overall well-being. These are far more important than any aesthetic outcome.

❌ Criticizing Performance
✅ Rather than pointing out what’s wrong, I focus on helping you perform exercises more efficiently and with greater ease. I’ll guide you towards experiencing the exercise as intended and explain the differences between techniques. This approach empowers you to understand and improve your practice, not just follow instructions.

Now, I’d love to hear from you. What makes a class successful for you? Let me know in the comments! 👇🏻

#pilates #pilatesinstructor #pilatesteacher

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