Pilates - mat, HIP™, springboard + ante/post natal
The aim of Pilates is to learn how to move correctly + efficiently. Most of us move incorrectly due to our lifestyles and environment; be it sitting at a desk, pushing a buggy or pursuing a demanding sport. By practicing correct movement patterns in class, you will gain control of your body. This will prevent injury, reduce stress and allow you to relax more easily.
In each class you will be taken through an increasingly challenging series of Pilates exercises designed to build core strength. By targeting the deep architectural muscles of the body, posture will improve and an overall longer + leaner look achieved. Pilates is suitable for everyone, with exercises being adapted to suit every level and any limitations. Pilates is often prescribed by GPs to those suffering injuries (particularly back issues) and is known for it’s rehabilitative qualities.
High Intensity Power Pilates is the brainchild of Lisa Bradshaw. This involves more dynamic exercises than regular mat, is faster paced and coordinates bigger ranges of movement. The aim is to get onto your feet, find your global muscles and challenge them alongside the smaller stabilisers. This will definitely make you sweat and is for those who are injury free. We recommend HIP as an additional class to your regular mat practice, complementing rather than replacing it.
Invented by Ellie Herman, the Springboard is a wall-mounted resistance machine that provides an invigorating full-body workout. Springboard classes incorporate mat work, props, leg and arm springs, and more. Clifford Studios is one of only 2 studios in London offering these classes and Jo trained privately with Ellie in Brooklyn, NYC in order to bring this innovative take on the Pilates method to Barnes.
In these small classes (max. 6) we focus on preparing for and recovering the body from birth. The classes are inclusive and friendly, offering an opportunity for expectant mothers to meet others at the same stage of pregnancy. Exercise during this time does not harm the baby however NOT exercising can potentially damage the mother as the body goes through so many changes. Pilates helps ensure the body is in the best condition possible to cope with these changes. Following the birth, Pilates safely rebuilds the abdominal muscles and again offers the opportunity for new mothers to meet others with babies at a similar stage. Please feel free to bring your little one along to postnatal classes!
All equipment is provided + you should wear something you can move in with bare feet or socks.
This unique workout combines elements of Pilates, yoga, resistance training and Ballet, creating a highly effective regime performed on the mat and at a Ballet barre. Barre utilises the body’s own resistance in conjunction with weights, bands and small balls. Small isometric contractions are performed and integrated with an interval training approach that burns fat and improves cardiovascular fitness. Stretches are performed after each strength section of the class to ensure the muscles are re-lengthened, creating a body that’s strong without the added bulk of other regimes. This workout is suitable for everybody; various modifications are given throughout the class to cater for all.
All equipment is provided (mats, balls, toning circles, bands + head cushions) and you should wear something you can move in with bare feet or socks.
Dance - tap, ballet + ddmix
tap + ballet
Our adult dance classes are open to all abilities – whether you went to classes as a child or have never danced in your life. Classes are led by inspiring and professional teachers who are qualified to a high level with either the RAD or ISTD. Coordination and technique are developed through short exercises and routines; improved fitness and strength being a great bonus to learning a new skill.
We do recommend buying a package of classes for our dance sessions; each week steps are repeated and developed, along with sequences and dances learned, so it will be beneficial to attend regularly rather than dropping in and out.
Diverse Dance Mix is a new full body aerobic workout based on a range of different dance styles with easy to follow steps. Created by Darcey Bussell and Nathan Clarke, it is fun, entertaining and stimulates the body and mind.
The aim of DDMIX is to get people moving without being intimidated by the word 'dance' or the technicality of the steps, but instead to give a full body workout that is such fun that you don't even notice that you are exercising. With the vast number of dance styles around the world to choose from, no one will ever get bored!
For all dance classes you'll need to wear something you can move in along with ballet or tap shoes for those sessions or trainers for DDMix. You can wear socks/bare feet for your trial Ballet class and we have a number of trial Tap shoes in various sizes. Please email us ahead of your first class to arrange borrowing a pair.
Yoga - vinyasa flow, yin + postnatal
Focussed on linking the breath with movement, balance, core strength and flexibility. This will allow you to feel healthier and stronger as well as explore your own potential and take on new challenges in a positive way. Time on your mat should be nurturing, fun and uplifting.
A slow-paced style of yoga with postures that are held for longer periods of time. By holding the postures for prolonged periods of time the stretch is allowed to reach the myofascia of the body. This helps maintain healthy joints and releases fresh blood cells around the entire body, including the organs. Deeply relaxing and challenging at times.
Taking the time to recover properly from birth is crucial. In this small class - max 6 clients - the focus is on rebuilding your body through yoga asanas (poses). Just as important as the body is the mind, and taking 60 minutes for yourself at this time of huge adjustment will be extremely beneficial. Please feel free to bring your little one along!
Classes are open to all abilities; whether it's your first time on the mat,you want to take your practice deeper or just find time unwind.
You should wear something you can move in with bare feet or socks.
trx - total resistance exercise
Created in the US Navy SEALs, this class requires the use of the TRX Suspension Trainer; a highly portable performance training tool that leverages gravity and the user’s body weight to complete hundreds of exercises. These exercises develop strength, balance, flexibility and core stability simultaneously.