Q: Can I just turn up to a group session without booking?

No. All sessions must be pre-booked and pre-paid via Studio Booking Online. The studio is capped at 7 clients per session, so spaces are limited and fill quickly. Turn-ups without a booking cannot be accommodated. For assessments, 1-to-1s or Osteolates Therapy, call Teejay directly on 07734 578959.

Q: I am a new client. Which session should I book first?

New clients always start with the £85 movement assessment — not a group session. This is a 60-minute 1-to-1 with Teejay. He assesses how you move, reviews your history, and gives you a clear plan. After that, most clients complete a 3-session 1-to-1 block before joining the group timetable.

Q: How do I guarantee the same time slot every week?

The only way to guarantee a recurring weekly slot is to take out a monthly membership. Your space is secured automatically each week without needing to rebook. PAYG and block clients book subject to availability and cannot reserve a recurring slot.

Q: What happens if I miss a session?

If you give more than 24 hours notice, Teejay will arrange an alternative time. If you cancel with less than 24 hours notice, the session is charged in full and forfeited. Membership clients are prioritised for rescheduling within the same week.

Q: How much do group sessions cost at The Sogunro Practice in St Albans?

Group sessions are £32 PAYG. The 10-session block is £279 (valid 14 weeks). Monthly Essential membership is £129 per month (5 sessions). Monthly Premium membership is £219 per month (10 sessions). All new clients start with a £85 movement assessment. Full pricing at appliedpilates.co.uk/prices-memberships/

Question 1

Is Applied Pilates suitable for complete beginners in St Albans?

Accepted Answer

Yes — The Sogunro Practice is fully suitable for complete beginners to Pilates and Reformer Pilates. No prior experience is needed. Every new client starts with the £85 movement assessment, which introduces you to the apparatus and establishes a safe, appropriate starting point. Beginners often make the fastest progress because they haven't developed compensatory movement patterns. If you are searching for beginners Pilates or beginners Reformer Pilates in St Albans, this is exactly where to start.

Question 2

What is Applied Pilates?

Accepted Answer

Applied Pilates is a rehabilitation-informed approach to Pilates developed at The Sogunro Practice in London Colney, St Albans. Unlike generic Pilates classes, every Applied Pilates programme begins with a detailed movement assessment to identify the specific cause of pain or weakness. Sessions use the full STOTT apparatus — Reformer, Cadillac, Wunda Chair and Barrels — rather than mat work alone. Maximum 7 clients per session.

Question 3

What is Osteolates Therapy?

Accepted Answer

Osteolates Therapy is a system developed by Teejay Sogunro combining specialist soft tissue treatment with Applied Pilates movement work. It bridges the gap between hands-on therapy and exercise-based rehabilitation — particularly effective for clients who have had repeated cycles of manual therapy without lasting improvement. Express session £65, Full session £110.

Question 4

How much does a movement assessment cost?

Accepted Answer

The movement assessment is £85 and lasts 60 minutes. It is a 1-to-1 session with Teejay covering a full movement analysis, injury and medical history review, and a personalised written programme recommendation. After the assessment, 1-to-1 sessions are from £86.33 per session on the 3-session block, small group from £25.36 per session, and monthly membership from £129 per month.

Question 5

Can Applied Pilates help with back pain and sciatica?

Accepted Answer

Yes. Back pain and sciatica are among the most common reasons clients come to The Sogunro Practice. The Applied Pilates approach starts by identifying the specific cause — whether facet joint dysfunction, disc-related sciatica, muscular imbalance or movement pattern problems — and then addresses it directly rather than managing symptoms.

Question 6

Is there parking at The Sogunro Practice?

Accepted Answer

Yes — ample free parking is available on site at Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. The studio is 2 minutes from M25 junction 22 and approximately 10 minutes from St Albans, Radlett and Hatfield.

Question 7

How many clients are in each session?

Accepted Answer

A maximum of 7 clients per session — an intentional limit that ensures Teejay knows every client's history, programme and progress. This is not the large boutique reformer class model. Every session includes genuine personal attention.

Question 8

Do you offer Sports Massage and Remedial Massage Therapy?

Accepted Answer

Yes — Sports Massage and Remedial Massage Therapy are both available at £85 for 45 minutes. Both can be booked as standalone appointments or combined with Applied Pilates or Osteolates Therapy sessions. Enquire via the contact page.

Question 9

When was The Sogunro Practice founded?

Accepted Answer

The Sogunro Practice was founded in 2001 in London Colney, St Albans, by Teejay Sogunro. From the outset, the studio was built around a rehabilitation-informed approach to Pilates, drawing on Teejay's sports therapy training and his own decade as a patient with chronic musculoskeletal injuries.

Question 10

Which sports do you treat injury rehabilitation for?

Accepted Answer

The Sogunro Practice has specific experience treating sports injuries in golfers, tennis players, badminton players, padel players, squash players, netball players, hockey players, CrossFit athletes and HYROX competitors. Teejay Sogunro also served as Rehab Pilates Sports Therapist at Watford Football Club from 2015 to 2018. The most common injury patterns — facet joint capsule bruising, pars defect, sciatic nerve impingement, and glute and quadratus lumborum trigger points — are all specifically treated.

Applied Pilates timetable & bookings — St Albans. Morning & evening sessions, Monday to Saturday.

Applied Pilates session schedule —
London Colney, St Albans.

How to book your first session at The Sogunro Practice.

Booking & cancellation policies.

Questions about the timetable
& booking process.

Your first step is always
the movement assessment.

Applied Pilates timetable & bookings — St Albans. Morning & evening sessions, Monday to Saturday.

Applied Pilates session schedule — London Colney, St Albans.

How to book your first session at The Sogunro Practice.

Booking & cancellation policies.

Questions about the timetable & booking process.

Your first step is always the movement assessment.

Applied Pilates session schedule —
London Colney, St Albans.

Questions about the timetable
& booking process.

Your first step is always
the movement assessment.