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Reformer & Apparatus Pilates · London Colney, St Albans · Founded 2001

Reformer Pilates, but not a Reformer class.
Applied Pilates in St Albans — one room, six pieces of apparatus, seven people.

Still in pain after physio, chiro, osteo and the gym? The Sogunro Practice in London Colney is a full STOTT Pilates apparatus studio — not a reformer class, not a franchise. Founded 2001. Ample free parking on  site. 2 minutes from M25 J22 — serving St Albans, Harpenden, Radlett, Hatfield, Watford and Borehamwood, all within a 10-mile drive.

Full STOTT Pilates apparatus suite Maximum 7 per session STOTT Pilates® certified Founded 2001 Free parking · M25 J22 Beginners welcome
6+
STOTT Pilates apparatusReformer, Cadillac, Stability Chair, Barrels & more
7
Maximum per sessionTeejay knows every client personally — every session
£85
1-to-1 Movement Assessment60 min · 1-to-1 · beginners welcome · no obligation
2001
Founded in St Albans25 years professional · 35 years total experience
Reformers along the tall studio windows, with the Ladder Barrel and the Cadillac / Trapeze Table frame, in the high-ceilinged apparatus room at Applied Pilates, London Colney, St Albans

The Sogunro Practice · London Colney, St Albans · Founded 2001

Full STOTT Pilates apparatus studio — Reformers, Cadillac, Stability Chair & Barrels.
Not a Reformer-only boutique studio.

Reformer Pilates Cadillac · Trapeze Table Stability Chair Ladder & Arc Barrels

Understanding the method

Reformer Pilates classes in St Albans: what a session actually looks like.

Applied Reformer Pilates uses a spring-based resistance apparatus to develop strength, flexibility, and postural control simultaneously. It is one of the most effective rehabilitation tools available — but the quality of the outcome depends entirely on how it is applied. Small-group Reformer Pilates classes here are capped at seven, and every client starts with a 1-to-1 Movement Assessment.

Most studios offer reformer-only group classes with a fixed routine for everyone in the room. Applied Pilates at The Sogunro Practice uses the full STOTT Pilates apparatus suite and builds every programme around your individual Movement Assessment. No two clients follow the same routine — even within the same group session.

"Most Reformer Pilates studios focus on fitness. We focus on how your body actually moves — and why it moves the way it does."

Teejay's full story and credentials
Teejay Sogunro — credentials
✓STOTT Pilates® Full Comprehensive Certified
✓STOTT Pilates® Rehabilitation Certified
✓Qualified Sports Therapist
✓Studied osteopathy — Middlesex University
✓Watford FC Rehab Pilates Sports Therapist, 2015–2018
✓England Over-60s International Squash Rep · Top 32 World Ranked 2024
✓Trigger Point Dry Needling
✓25 years professional clinical practice · Founded 2001
Full credentials and background →

The apparatus suite

The only fully equipped STOTT Pilates apparatus
studio in London Colney, St Albans.

Most Pilates studios have reformers. Applied Pilates has the full STOTT Pilates suite. This means exercises are available here that a reformer-only studio simply cannot offer.

Core
Reformer
Spring-resistance carriage. Develops strength, flexibility and control simultaneously. The foundation of STOTT Pilates.
Advanced
Cadillac · Trapeze Table
Full rehabilitation range of motion. Post-surgical, hypermobility, and spinal conditions. The most versatile apparatus available.
Strength
Stability Chair
Functional leg and core strength. Stability training for everyday movement. Highly effective for knee and hip rehabilitation.
Spinal
Spine Corrector
Spinal articulation and extension. Particularly effective for back pain, postural correction and scoliosis management.
Flexibility
Ladder Barrel
Extended range of motion work. Addresses stiffness, restricted movement and thoracic spine mobility.
Precision
Small Props
Arc barrel, foam roller, resistance bands. Technique refinement and proprioceptive training alongside the main apparatus.
Why does the full apparatus suite matter? Most reformer instructors hold a reformer-only qualification. Teejay's STOTT Pilates® Full Comprehensive Certification covers all six apparatus and took over four years to complete. This means every piece of apparatus is used correctly and with clinical precision — not just available as a prop. View full credentials →
Assisted hamstring work on the Cadillac in the STOTT Pilates apparatus studio at Applied Pilates, London Colney
Assisted hamstring work on the Cadillac — the springs carry the weight of the leg, so the range comes from the hip rather than from gripping elsewhere.
A client in her sixties working with the push-through bar on the Cadillac / Trapeze Table at Applied Pilates, London Colney, St Albans
Push-through bar work on the Cadillac — spring-assisted spinal and shoulder range, set to what the client can control rather than what they can reach.
Reformers, Cadillac, Trapeze Table, Stability Chair, Ladder and Arc Barrels and Spine Corrector in the London Colney studio
The full STOTT Pilates suite in one room — Reformers, Cadillac and Trapeze Table, Stability Chair, Ladder and Arc Barrels and the Spine Corrector. Sessions are capped at seven, so there is a machine and a programme for each person rather than a room following one instructor.

What makes us different

Applied Pilates St Albans —
not a fitness class, not a franchise.

The difference between a rehabilitation-informed programme and a fitness class becomes critical when you are dealing with pain, injury, or long-term movement problems. This clinical, rehab-led approach means every session — from complete beginners to advanced clients — is built around your Movement Assessment, not a fixed class plan.

01
Rehabilitation-informed — not fitness Pilates
Every exercise is chosen because it is clinically appropriate for your body. Fewer well-chosen exercises deliver more lasting results than dozens of generic ones. Teejay's approach is shaped by sports therapy, osteopathic principles and STOTT Pilates methodology.
About Teejay's approach
02
Full apparatus — not Reformer-only
Most local studios offer Reformer beds only. Applied Pilates has the full STOTT Pilates range: Reformers, Cadillac, Trapeze Table, Stability Chair, Barrels — tools most studios simply don't have. This means rehabilitation exercises that a standard studio cannot offer.
View timetable
03
Maximum 7 clients per session
Teejay knows your history, your movement patterns, and your limitations session by session. This is not the 10-to-13-person boutique reformer class model recently criticised by the Guardian and the Sunday Times as a source of injuries.
View prices & membership
04
Programme built on your assessment
Every new client starts with a £85 Movement Assessment. Your programme is specific to your body — not a generic routine applied to everyone in the room. No two clients follow the same plan, even within the same group session.
Book £85 assessment
Teejay Sogunro demonstrating a Reformer exercise while a client watches, in the apparatus studio at London Colney, St Albans
Shown first, then coached — with a maximum of seven per session there is time to set the spring load and range for the person on the carriage.
What mattersStandard Reformer studioApplied Pilates St Albans
ApparatusReformer onlyFull STOTT Pilates suite — 6+ apparatus ✓
Group size10–13 clientsMaximum 7 clients ✓
ProgrammeFixed class — same for everyoneBuilt on your Movement Assessment ✓
Instructor trainingReformer-only qualificationSTOTT Pilates full comprehensive — 4+ years ✓
ApproachFitness and wellnessRehabilitation-informed clinical ✓
Osteolates TherapyNot available ✕Integrated hands-on treatment ✓
Suitable for chronic painNot designed for it ✕Specifically designed for back pain, sciatica ✓
ParkingVaries ✕Free parking on site ✓

Who we help

What people bring to a Reformer session here.

Most people arrive with something specific rather than a fitness goal: Chronic Lower Back Pain, Sciatica & Nerve Pain, Facet Joint Syndrome, Hip & Knee Pain, Shoulder & Neck Pain, Osteoarthritis & Osteoporosis, Sports Injury Rehabilitation, Post-Surgery Rehabilitation, Pilates for Over 60s, Posture Correction, Hypermobility & Joint Instability, Men's Applied Pilates. How each of these is assessed and programmed is set out on the Clinical Pilates page.

Age 8 to 88. Applied Pilates is adaptable to every age, fitness level, and condition.

View all conditions & treatments

Client results

What St Albans clients say when
movement is treated as medicine.

★★★★★ 4.9 ★ on Google · 120+ reviews · London Colney, St Albans
★★★★★
Chronic lower back pain
"After having spinal surgery for a herniated disc, I was very anxious about exercising in case I hurt myself again. Teejay was very knowledgeable and reassuring, and has given me a program of exercises which I feel safe and confident to do, and after three months I can feel myself getting stronger."

— Elizabeth C.

"Really enjoy sessions. Thanks to TJ & Vanessa for their excellent supervision & support. I've become much more confident with using Reformer machine. I feel much stronger.Having in-house Pilates physio is such a plus for those of us who require additional rehabilitation support. Keep up the good work. 👍"

— Alice M.

"Teejay was extremely attentive and focused on exercises, stretches and massages specific to my injury. I made incredibly noticeable progress with him in such a short time.Highly recommend if you’re looking to recover from an injury just like myself."

— Alex C.

★★★★★
Sciatica
★★★★★
Post-surgery rehabilitation
★★★★★
Back pain · Pro golfer

Your journey

Three steps to lasting relief.

Every client begins the same way — with an honest assessment of what's actually happening. Everything else follows naturally from there.

01
1-to-1 Movement Assessment
£85
60 min 1-to-1. Full movement analysis. Honest recommendation. No obligation to continue. Beginners welcome — no prior Pilates experience needed.
Book assessment
02
Foundation Programme
£269
Personalised programme built on your assessment. Three 1-to-1 sessions and four small group sessions for £269, or a 6-session 1-to-1 course for £479.
View 1-to-1 prices
03
Small Group Membership
From £129/mo
Monthly rolling. Max 7 clients. Essential membership 5 sessions (£129/month) or Premium 10 sessions (£219/month). No long-term lock-in. Cancel 30 days notice.
View membership options

Everything you need before you book

Book nowContact & DirectionsEnquire to book → PricingPrices & MembershipFrom £85 — view all → ScheduleTimetable & BookingsView timetable → Also availableOsteolates TherapyFrom £65 → Reviews4.9 ★ on Google · 120+ reviewsRead all reviews → AboutTeejay SogunroCredentials & story → Back painBack Pain St AlbansBack Pain Pilates St Albans → SciaticaSciatica St AlbansSciatica Treatment St Albans → SportsSports Injury RehabSports Injury Rehab St Albans → Men'sMen's Applied PilatesMen's Pilates St Albans → Over 60sPilates for Over 60sPilates for Over 60s St Albans → HomeApplied Pilates St AlbansVisit homepage →

Common questions

Questions about Reformer Pilates
in St Albans

  • At The Sogunro Practice in London Colney: Movement Assessment £85, 1-to-1 sessions £95 each, or from about £79 per session on the 6-session course, small group PAYG £32, and monthly membership from £129/month. Osteolates Therapy from £65. Every session uses the full STOTT Pilates apparatus with a maximum of 7 clients and a programme built around your Movement Assessment. Full pricing →
  • Yes — back pain and sciatica are among the most common reasons clients come to Applied Pilates in St Albans. However, generic Reformer classes can worsen these conditions if the exercises are not chosen specifically for your presentation. Every new client starts with a £85 Movement Assessment before any exercise is prescribed. As a result, every session is safe and appropriate from day one. Back pain page →
  • Not all Reformer Pilates is the same. There is a significant difference between a group fitness class and a rehabilitation-informed programme built around a clinical Movement Assessment. If a previous Reformer class didn't help, it was almost certainly because the exercises were not chosen specifically for your condition and body. That is exactly why Applied Pilates begins with a thorough individual assessment before any exercise is prescribed. Read Teejay's approach →
  • No experience needed. Most clients have never used a Reformer before their first session. The £85 Movement Assessment includes a full introduction to the Reformer apparatus and establishes a safe, appropriate starting point. Beginners often make the fastest progress because they haven't developed compensatory movement habits. If you are searching for beginners Reformer Pilates in St Albans, the assessment is exactly where to start.
  • Yes. Applied Reformer Pilates at The Sogunro Practice is a clinical, rehab-led programme rather than a generic fitness class. Every client starts with a £85 Movement Assessment, and exercises are prescribed specifically for conditions such as back pain, sciatica, sports injury or post-surgery recovery. This clinical rehab Reformer Pilates approach is led by Teejay Sogunro, a STOTT Pilates certified sports therapist with over 20 years of clinical experience.
    If you are specifically looking for clinical Pilates in St Albans, that is the same assessment-led programme described in full here.
  • Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Ample free parking on site. 2 minutes from M25 junction 22. Approximately 10 minutes from St Albans, Radlett, Hatfield, Bricket Wood, Shenley and Colney Heath — around 15 minutes from Barnet and Edgware, and within a 10-mile drive of Harpenden, Watford, Borehamwood, Wheathampstead, Redbourn and Welwyn Garden City. Map and full directions →
  • Standard Reformer Pilates typically means a group class on Reformer beds following a fixed routine, with 10 or more clients and an instructor holding a reformer-only qualification. Applied Pilates at The Sogunro Practice uses the full STOTT Pilates apparatus suite, limits sessions to a maximum of 7 clients, and builds every programme around a detailed Movement Assessment. Teejay's STOTT Pilates® Full Comprehensive Certification covers all six apparatus and took over four years to complete.
  • Osteolates Therapy is a system Teejay developed himself — combining hands-on soft tissue treatment with targeted rehabilitation movement. It is available as a standalone service or alongside Pilates sessions. It is not physiotherapy or osteopathy. Clients who join a monthly membership within 7 days of completing the Foundation Programme or a 1-to-1 course receive a complimentary Osteolates session as a one-off welcome bonus. Learn more about Osteolates →
  • Sessions run Monday to Thursday from 7:30am to 7:30pm, Friday from 7:30am to 5:30pm, and Saturday from 7:30am to 1:30pm. View the full timetable →
Ready to find out what's really going on?

Start with the
£85 Movement Assessment.

60 minutes. 1-to-1 with Teejay. A clear, honest picture of what's driving your pain — and a plan that actually addresses it. Beginners welcome. Ample free parking on site.

Enquire About Your £85 Assessment
Or call Teejay directly 07734 578959

info@thesogunropractice.co.uk

The Sogunro Practice · Applied Pilates & Osteolates Therapy
Unit 5, Hertfordshire Business Centre, Alexander Road
London Colney · St Albans · Hertfordshire · AL2 1JG · Free parking on site