Is Applied Pilates suitable for complete beginners in St Albans?

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.

What is Applied Pilates?

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.

What is Osteolates Therapy?

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.

How much does a movement assessment cost?

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.

Can Applied Pilates help with back pain and sciatica?

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.

Is there parking at The Sogunro Practice?

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.

How many clients are in each session?

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.

Do you offer Sports Massage and Remedial Massage Therapy?

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.

When was The Sogunro Practice founded?

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.

Which sports do you treat injury rehabilitation for?

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.

— CLIENT REVIEWS · LONDON COLNEY, ST ALBANS

Real results,
from real clients -
not stock testimonials.

Q: Can I leave a review after my own sessions?

Absolutely. We welcome honest feedback from every client. Leaving a Google review helps other people in St Albans considering Applied Pilates make an informed decision.

Q: How do I book my first session?

Every new client starts with the £85 movement assessment, a 60-minute 1-to-1 with Teejay to understand your condition and build a plan.

Every review below is from a named client at The Sogunro Practice in St Albans. Some have been training with Teejay for over a decade. Others arrived after years of back pain, sciatica, a ruptured ACL, or a facet joint problem that nothing else had resolved. Read what changed for them.

Book Your £85 Assessment

Back Pain & Conditions →

4.9 stars · 117 Google reviews

STOTT Pilates® certified

Osteolates Therapy

25 years professional · 35 years' experience

Free parking · M25 J22

Already a client? Leave your own review on Google →

4.9 Average rating - From 117 verified Google reviews

10+ Years, multiple clients- Several reviewers have trained with Teejay for over a decade

£85 Movement assessment - Where every client below started

Free Parking on site London Colney · 2 min M25 J22 →

★★★★★ BACK PAIN | PRO ATHLETE

""Back pain started for me about 4 years ago. I have played most of my career with injuries but my back stopped me completely. In the 4 years since, I have visited all manner of healers, surgeons, physios and chiros with varying degrees of benefit. Nothing has made my back feel pain free and 'athletic' again. It has only been a couple of weeks but it has changed my outlook completely! Thank you Teejay!" - Andrew Raitt - Pro Golfer

★★★★★ BACK PAIN | CHRONIC PAIN

""I was a very tired and desperate 51 year old whose long-term back problems had led to a cessation of my active sporting life. Physiotherapy, acupuncture and steroid injections had provided only temporary relief. Fast forward 8 months and I am swimming, cycling and managing to work unimpeded. My core strength has improved dramatically. I can't recommend Teejay highly enough!" - Nigel Woodhead Carpet cleaner

★★★★★ 10+ YEARS | LONG-TERM CLIENT

"I have been going to The Sogunro Practice for the past 10 years, doing Applied Pilates twice a week whenever possible. It makes a huge difference to my overall health, strength and balance. Run by an experienced practitioner, you get expert tuition you can trust. I have used this to help me fully recover from a break." - Verified Google review 11 Mar 2025

★★★★★ POSTURE

"I have been attending Applied Pilates with Teejay for approximately 1 year and have found the results so beneficial! My posture has dramatically improved and I get less back pain now because my core muscles are stronger. Reformer Pilates is now part of my life." - Sharon Clark 8 Mar 2025

★★★★★ NEW CLIENT

"The Sogunro Practice has helped me immeasurably. Having started 6 months ago with absolutely no experience, I have felt supported and encouraged from the outset. It's a very calm and positive atmosphere and Teejay's experience is the mainstay. I love it there."— Costas Costa 20 Jun 2025

★★★★★ DISC HERNIATION | SCIATICA

"8 years ago my L5S1 disc herniated. I started Pilates with Teejay and have been going weekly ever since. My coccyx was also damaged in labour — I couldn't sit for very long. With Teejay's training I no longer have sciatica nor coccyx pain and can sit with no pain. I feel physically and mentally stronger."— Mary O'Kane 19 Jun 2024

★★★★★ 10+ YEARS | SPORTS INJURY

"My wife and I have been clients of Teejay for well over a decade. I have no hesitation recommending him for diagnosis, rehabilitation and prevention of sports injuries, together with his tailored Pilates classes. Playing sport to international level, Teejay has helped me overcome issues and extended my playing career. Thank you Teejay."— Gregory Taylor 3 Jul 2024

★★★★★ BACK PAIN | SHOULDER PAIN

"Due to a flare up of a back problem, I commenced treatment with Teejay in February 2023. I could feel an improvement after the first treatment. The pain in my lower back and shoulders improved. I have had a series of treatments — the pain is gone, my posture is better and my energy has increased. I have joined the Pilates group to keep feeling better."— Gwenda Nelson 16 Jun 2023

★★★★★ BACK PAIN

"I've had back pain for years, but I've finally found a way to exercise without worrying about hurting myself — and it's actually making my back stronger too. Teejay really knows his stuff, and I'd definitely recommend seeing him if you've got any aches or pains."— Michael Martinez 23 Aug 2025

★★★★★ FACET JOINT | OSTEOLATES

"I had a facet joint problem for many years. Physiotherapy gradually made it worse. I'd tried mat Pilates but thought it was for more advanced people. I read about Teejay's Osteolates treatment and got in touch — the best thing I ever did. Seeing the same person for treatment and exercise made all the difference. Teejay gave me my life back."— Christine Lewis 13 Apr 2025

★★★★★ SPORTS INJURY | ACL RUPTURE

"I came to Teejay a few months after I ruptured my ACL, due to go skiing, having seen a negative, cautious physio. From day one he was super positive while being conscious of my body's limits. He is super knowledgeable about sports injuries, has a fantastic array of equipment, and a brilliant attitude towards living with an injury. Because of his help I skied twice with my ruptured ACL and am now playing golf and football again."— Jon Isaacs 29 Nov 2024

★★★★★ POST-SURGERY

""I was in a bad way when I first went to The Sogunro Practice. Teejay took the time to properly understand my history before starting anything, and built a plan that actually made sense for my body — not a generic class routine."— Verified Google review
St Albans

About these reviews: All reviews shown are genuine testimonials from named clients of The Sogunro Practice, sourced from Google Reviews and direct client feedback. Individual results vary depending on condition, history and consistency of attendance. These are personal experiences, not guarantees of outcome.

Call Teejay directly

Book Your £85 Assessment

07734 578959

— RECOGNISE YOUR STORY ABOVE? —

Find the page that matches your specific condition

Every condition mentioned in these reviews has its own dedicated page with detailed guidance on causes, symptoms and treatment.

Back Pain
Learn more →

Osteolates Therapy
Learn more→

Sports Injury
Learn more →

Post-Surgery Rehab
Learn more →

Facet Joint Syndrome
Learn more →

Posture Correction
Learn more →

Hypermobility & Joint Instability
Learn more →

Osteoarthritis & Osteoporosis
Learn more →

Sciatica
Learn more →

Hip & Knee Pain
Learn more →

Shoulder & Neck Pain
Learn more→

Pilates for Over 60s
Learn more →

— COMMON QUESTIONS —

Questions about our client reviews

Are these reviews genuine? Yes. Every review on this page is from a named, real client of The Sogunro Practice, sourced from our verified Google Business Profile or direct client feedback. We do not use stock testimonials or AI-generated reviews. View our reviews directly on Google →

What is The Sogunro Practice's Google rating? The Sogunro Practice has a 4.9 star average rating from 117 verified Google reviews, reflecting consistent client satisfaction across Applied Pilates and Osteolates Therapy services in St Albans.

Will my results be the same as these reviews? Every client's condition, history and starting point are different, so results vary. What these reviews demonstrate consistently is the approach: a thorough assessment, a personalised programme, and a focus on addressing the root cause rather than just symptoms. The £85 movement assessment is the best way to understand what's realistic for your specific situation.

Can I leave a review after my own sessions? Absolutely — we welcome honest feedback from every client, positive or constructive. If you've had a session with Teejay, leaving a Google review helps other people in St Albans considering Applied Pilates make an informed decision, just as these reviews are helping you now. Leave your review on Google →

How do I book my first session? Every new client starts with the £85 movement assessment — a 60-minute 1-to-1 with Teejay to understand your condition and build a plan. Call directly on: 07734578959. You can also use our online booking App after completion of the assessment & 1-1 process. View full pricing →

— UPDATED AUTOMATICALLY —

More reviews, live from Google

The reviews above are a curated selection. Below is our full, continuously updating feed direct from Google.

I have been attending Applied Pilates for over 20 years to support positive fitness, posture and mental health.
During that time I broke my shoulder (gardening!) so took a break from Pilates while Tee Jay treated my injury through physiotherapy until I was ready to get back to Pilates classes again.
I would highly recommend Applied Pilates to anyone looking for a regular exercise class and most certainly to aid the recovery of any injury.
Contact Tee Jay for regular class availability and individual treatment programmes.
Joanna Kaye
7/03/2023
I have been going to The Sogunro Practice for the past 10 years, doing Applied Pilates 2 x a week whenever possible.
It makes a huge difference to my overall health, strength and balance.
Run by an experienced physiotherapist you get expert tuition you can trust.
I have used this to help me to full recover from break.
Sharon Clark
3/11/2025
I am very pleased to have found Teejay and Applied Pilates.
Teejay has many years of experience treating a wide range of musculoskeletal problems, this shows when it comes to pinpointing the problem. I had had several misdiagnoses by other health professionals - including myself!
His treatments are excellent for injuries and rehabilitation.
The reformer pilates exercises were tailored to my needs and level of fitness and once I had had sufficient training it was down to me to do regular sessions. This was not difficult because I noticed such an improvement and with continued effort have felt stronger and more flexible.
The sessions are easy to book and there is plenty of flexibility regarding timings.
I have no hesitation in recommending Teejay and Applied Pilates.
Christine Miles
7/19/2024
I first started working with Teejay during my pro squash career when I was struggling with back pain that often left me unable to play or even walk properly. His expertise and the Pilates sessions he guided me through made a huge difference. What started as 1:1 sessions soon became group classes, and the progress was incredible. With his help, I was able to stay on court, move better, and eventually reach my highest ranking.

Teejay not only helped me through those tough times but also inspired me to become a physio myself.

If you’re dealing with pain, want to build strength and mobility, or just improve how you move and perform, I can’t recommend Teejay enough.
Adam Auckland
9/24/2025
My husband & I have been attending weekly pilates group classes run by Teejay for over 12 years.
Despite both of us having health issues, we have greatly benefitted from the variety of exercises and support which Teejay has given to us, and would not hesitate in recommending Teejay to future clients.
Liz Mitchell
6/20/2025
My wife and I have been clients of Teejay for well over a decade now and I have no hesitation in recommending him for diagnosis, rehabilitation and prevention treatment and advice for sports and other injuries, together with the ongoing benefit of his tailored Pilates classes that help protect the body when undertaking activity . Playing sport to international level I have had my fair share of issues which Teejay has helped me overcome and extended my playing career. Thank you Teejay. Greg
Gregory Taylor
7/03/2024
I have been doing pilates with Teejay for over 4 years due to back problems. Due to me being assessed by Teejay and then being given my own exercises to strengthen my back under his supervision my back has really improved. I have also been treated by Teejay for hip pain which has helped me to get further investigations.
Carmel Shaw
6/20/2024
Anyone would be lucky to have Teejay in their lives. He is a master of pilates and of rehabilitation. No matter what the problem, he will take a considered approach, and combine his knowledge of pain management techniques, the human anatomy, and pilates, to keep you moving and to make you stronger. If you are pain free and just want to tone up/get stronger/improve or maintain your movement/have fun whilst exercising, nothing could be better than Applied Pilates. Having done pilates for many years now, I particularly love Applied Pilates because every one of us has a different, personalised plan each class - it’s not the usual group approach. Honestly, I was broken and Teejay has changed my life. I trust him completely. My mum now does Teejay’s classes too and if anyone in the family has an injury, it’s straight to Teejay!
Anna Butterworth
6/20/2024
I attended Teejay’s Pilates reformer classes for about 18 months when I was working in the area. Teejay helped me work out an appropriate routine to address issues I was having with sciatica (I’d tried many other routes before this such as chiropractor, physio etc with no success). Within a few weeks of classes I started to feel a difference, and after several months my sciatica had cleared up completely! I was so inspired by it that when my contract in the area ended and I could no longer attend the classes, I invested in a studio grade reformer for myself so I could carry on with the Pilates. Teejay was a great teacher, always patient and encouraging. I would thoroughly recommend him and encourage anyone looking to improve core strength and / or address back or other issues to give his classes a try!
Abby Smeaton
6/23/2025
I am a tennis player/ coach that has suffered with multiple injuries. Mainly my lower back. I went to Teejay and after all these years he has helped me so much with lower back pain. Additionally, i have had tendonitis of my arm which he is helping me recover. I have seen many physios throughout my sporting career but would recommend Teejay out of everyone!
Ellie Coleman
8/23/2024
Applied Pilates was highly recommended to me by a friend. As a result I have been attending Applied Pilates sessions since 2016! It has kept me mobile. Teejay, in his physio role, has also successfully treated me for various specific physical issues over the years, for my back, neck and knee. He is very attentive, professional, knowledgeable and I feel I am in safe hands. I would highly recommend!
Carole Goodchild
6/19/2024
I was recommended Sogunro Pilates by a friend when struggling with sever back pain and sciatica from a prolapsed disc. I was tentative to begin with, but TeeJay was extremely patient and dealt with my ineptness with good humour! I quickly noticed a huge reduction in pain. Whilst not having done much regular exercise before, the fun, relaxed atmosphere and benefits to my back have meant I’m still going four years on, in-fact I really notice the adverse effects if I miss a week. I’m extremely grateful to Teejay for the difference it’s made, and would highly recommend the Applied Pilates.
Lucy Drummond
6/25/2024
After years of intermittent back pain, I found Teejay and the Sogunro practice whom I could not recommend enough. After just 3 appointments, the pain that I had been suffering from for months had subsided and I finally felt that I had my quality of life back. Teejay has provided excellent treatment and has been working with me to strengthen my body through pilates classes. Before this, I felt as if I had lost the ability to move my body normally but now the ongoing support I am receiving is fantastic and I already feel so much fitter and stronger! My confidence has been restored, I can now do daily activities I was previously struggling to do and I can go back to exercising and keeping fit!
Kavni Jhalla
1/28/2023
I’ve been attending Pilates here since December to help with a lower back issue. This physio-led practice has been ideal — the well-equipped facilities and small class sizes ensure that the exercises are tailored to my needs, and I have easy access to TJ (coach) whenever I need support. I’d highly recommend it to anyone looking for help with injuries or pain.
A Lee
4/16/2025
I’ve had back pain for years, but I’ve finally found a way to exercise without worrying about hurting myself and it’s actually making my back stronger too. Teejay really knows his stuff, and I’d definitely recommend seeing him if you’ve got any aches or pains.
Michael Martinez
8/23/2025
I first came to the Sogunro Practice just over a year ago with a lot of pain in my knees. After just a couple of treatments and regular pilates sessions since then, not only the pain has gone from my knees but I feel altogether better toned and healthy. TJ is incredibly skilled in his field and the combination of physio and personalised pilates routines is so unique and helpful. Highly recommended for anyone with muscular skeletal problems; or anyone who just wants to feel healthy.
Rachel Waterhouse
8/06/2025
I have been attending Teejay’s Pilates classes for almost 15 years now. There is no question it has improved my core and overall body strength hugely. Teejay, as a physio is so knowledgeable and has instantly diagnosed and treated any injuries I’ve had over the years. I would, without hesitation, highly recommend!
Anna James
7/12/2024
The practice offers more than just Pilates. After a knee replacement, the Physio Teejay gave me had me on the golf course far sooner than expected. Every one has a "Bespoke routine" to suit their needs. I joined Teejay in my early 70's, 8 years ago, and have no intention of discontinuing my weekly visits.
Dagny Moffat
7/31/2024
I highly recommend this practice. Since coming to see Teejay I can’t believe the changes and improvement I have seen in my core fitness and rehab journey. Teejay knows how to pace each session perfectly and is the best physio I have ever been with. All that aside the practice is also very convenient- easy and free parking with a short walk on level ground to the room. Thank you Teejay for supporting my rehab!
Richard Jones-Penny
11/29/2024
I first came to Teejay about five months ago, which was a few months after I ruptured my ACL. I was due to go skiing and had been seeing a negative, cautious physio.

From the first time I saw Teejay he has always been super positive with my recovery and has pushed me while being conscious of my body's limits!

He is super knowledgeable about sports injuries, has a fantastic array of equipment to ensure he can work every muscle in multiple ways, and he has a brilliant attitude towards living with an injury and limiting the impact it has on your sports and life in general.

I genuinely cannot recommend him highly enough and because of his help I skied twice with my ruptured ACL and am now playing golf and football again.

Thank you Teejay!
Jon Isaacs
11/29/2024
I have been a client with Teejay doing Applied Pilates for about fourteen years now. Teejay has excellent qualifications and apart from showing me how to do Pilates correctly , he has also helped me get back to my normal physical strength after major surgery we set me back six months. It didn’t take long through perseverance from myself and Teejay. The studio is kept immaculate particularly during the pandemic which obviously affected normal schedules. I always look forward to my classes and will continue to do so hopefully for many more years. Thank you Teejay.
Jane Field
6/19/2024
Before joining Teejay's Reformer Pilates classes, I was unable to feel my core muscles and suffered constant back pain. I have now improved and am constantly learning and practising how to use my muscles more effectively and reduce my pain.
Robin Goldsmith
2/20/2025
I have had a facet joint problem for many years. Initially I had physiotherapy but it gradually became worse. I had done some mat Pilates but mistakenly thought it was for more advanced people. Moving to this area I read about Teejay’s Osteolates treatment and got in touch. The best thing I ever did!! It is great to be able to see the same person for treatment and exercise sessions as these can be tailored to suit the individual. I can honestly say that Teejay gave me my life back. A bonus is that the small group sessions are friendly and there is a good atmosphere.
Christine Lewis
4/13/2025
8 years ago my L5S1 disc herniated in my spine. I started Pilates with Teejay and have being going weekly ever since. Also my coccyx was damaged in labour having my daughter in 2003, I couldn’t sit for very long at all.
With Teejay’s training and putting together my workout on the reformer bed I no longer have sciatica nor coccyx pain and I can sit with no pain.
I feel physically and mentally stronger.
Jayne Taylor
6/19/2024
I have been going to applied pilates for about 5 years now due to a back fusion and struggling to do any exercise without up setting my back .Applied pilates has been absolutely brilliant and it is very comforting knowing that its been over seen by Teejay whom is very qualified with all sorts of injuries and rehabilitation. Teejay has also treated me for hip pain and advised me to seek further investigations which I have now done and waiting for mri .
carmel shaw
7/04/2024
Teejay is brilliant. Had a problem with my knee that got helped with the session but also explained ways to help prevent it happening in the future such as strength training. Knee has been fine ever since. I have also been working through my lower back issues with Teejay. Hes friendly an reasonably priced i recommend him to everyone.
rhyan bevan
6/19/2024
I have been attending Applied Pilates with Teejay for approx 1 year and have found the results to be so beneficial! My posture has dramatically improved and I get less back pain now because my core muscles are stronger. Reformer pilates is now part of my life.
Costas Costa
8/03/2025

— READY TO WRITE YOUR OWN REVIEW —

**Start with the same £85 assessment they did.**

Every client above started exactly where you are now — with an honest 60-minute assessment that identified what was actually going on, and a clear plan to address it. Ample free parking on site. Free Parking & Directions→

Call Teejay directly

Book Your £85 Assessment

07734 578959

info@thesogunropractice.co.uk

The Sogunro Practice · Applied Pilates & Osteolates Therapy, London Colney · St Albans · Hertfordshire · Free parking on site

Applied Pilates | The Sogunro Practice

Reformer & Apparatus Pilates | Osteolates Therapy

Applied Pilates Centre
Unit 5, Hertfordshire Business Centre
Alexander Rd, London Colney
St Albans, Hertfordshire AL2 1JG

07734 578959

info@thesogunropractice.co.uk

SERVICES

Reformer Pilates St Albans

Osteolates Therapy St Albans

Back Pain St Albans

Hip & Knees Pain St Albans

Sciatica Treatment St Albans

Post Surgery Rehabilitation St Albans

Shoulder Neck Pain St Albans

SERVICES

Facet Joint Syndrome St Albans

Hypermobility Joint Instability St Albans

Osteoarthritis Osteoporosis St Albans

Beginners Pilates St Albans

Mens Pilates St Albans

Over 60s Pilates St Albans

Posture Correction St Albans

PILATES STUDIO

© 2026 Applied Pilates | The Sogunro Practice | Reformer Pilates | Osteolates Therapy are trading names of The Sogunro Practice Limited · London Colney, St Albans, Hertfordshire. Privacy Policy. Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates | Reformer Pilates | Osteolates Therapy are movement-based and sports therapy rehabilitation services.

— CLIENT REVIEWS · LONDON COLNEY, ST ALBANS

Real results,from real clients -not stock testimonials.

— RECOGNISE YOUR STORY ABOVE? —

Find the page that matches your specific condition

— COMMON QUESTIONS —

Questions about our client reviews

— UPDATED AUTOMATICALLY —

More reviews, live from Google

— READY TO WRITE YOUR OWN REVIEW —

Start with the same £85 assessment they did.

Real results,
from real clients -
not stock testimonials.

**Start with the same £85 assessment they did.**