★★★★★
Chronic lower back pain"I had seen three physios and a chiropractor over two years. After six sessions with Teejay I finally understood what was actually happening in my body. The assessment alone was worth every penny."
Getting here
One studio, in London Colney. Here’s how far you are.
Unit 5, Hertfordshire Business Centre, Alexander Road, AL2 1JG. Free parking on site, two minutes from M25 Junction 22.
London Colneyyou are hereSt Albans2.8 mi · 12 minColney Heath3.0 mi · 7 minShenley3.3 mi · 9 minRadlett4.6 mi · 12 minBricket Wood5.0 mi · 12 minHatfield5.4 mi · 13 minBorehamwood5.8 mi · 15 minBarnet7.5 mi · 15 minPotters Bar7.8 mi · 14 minHemel Hempstead7.9 mi · 15 minHarpenden8.0 mi · 23 minWelwyn Garden City8.0 mi · 16 minWheathampstead8.3 mi · 18 minRedbourn8.6 mi · 19 minWatford9.8 mi · 20 minEdgware9.9 mi · 18 min
Tap a town for directions from your side. • marks towns with their own page. Distances and typical drive times from Google Maps — allow longer at school run and rush hour.
The four towns most travel from
The four areas most of our clients travel from.
Most of our clients drive here, and most of them pass a Reformer studio on the way. The reason is the same in every case: the programme is built on a 60-minute Movement Assessment rather than a class plan, and the whole STOTT apparatus is on site rather than Reformers alone.
Four towns account for most of the journeys people make to us, and each has its own page with directions and drive times: Barnet & Edgware, Watford, Welwyn Garden City and Hemel Hempstead. If you are coming from one of those, start there.
Barnet & Edgware
North on the A1081, or one junction of the M25.
Reformer Pilates Barnet & Edgware →Watford
Eight miles across on the A405, one road most of the way.
Reformer Pilates Watford →Welwyn Garden City
East along the A414 from the Comet roundabout.
Reformer Pilates Welwyn Garden City →Hemel Hempstead
One road the whole way, and free parking at the other end.
Reformer Pilates Hemel Hempstead →"Most Reformer Pilates studios focus on fitness. We focus on how your body actually moves — and why it moves the way it does."
Teejay Sogunro — credentialsFull credentials and background →
✓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
The towns closer in
And the towns closer in.
Twelve towns sit inside roughly twenty minutes of the studio. People do not usually travel for a Pilates class — there is one closer to almost everybody. They travel because the assessment comes first. These are the towns they drive in from, and the road each of them uses.
St Albans
About three miles north up the A1081. The studio sits on the southern edge of the city, so most of St Albans is a ten-minute drive against the traffic rather than through it.
London Colney
The studio is in London Colney itself, on Alexander Road behind the Hertfordshire Business Centre. Much of the village is within walking distance.
Colney Heath
Two miles east along Colney Heath Lane. The shortest journey any of our clients make.
Shenley
Straight down the B5378 past the water tower. No motorway involved at all.
Radlett
Up the A5183 through Shenley, or one junction on the M25. There is free parking at this end, which Watling Street does not offer.
Borehamwood
One junction east on the M25, J23 to J22, and you are at the door.
Bricket Wood
Across on the A405, or M25 J21A if the A405 is busy.
Harpenden
South on the A1081 through St Albans, or down the M1 to J9 and across.
Hatfield
West along the A414 from the Comet roundabout, straight into London Colney.
Potters Bar
Two junctions round the M25, J24 to J22.
Wheathampstead
Down through Sandridge and St Albans on the B651.
Redbourn
Down the A5183, or the M1 to J9 and across on the A414.
Not sure which way in is quickest from your side of town? The studio is two minutes from M25 Junction 22 with free parking on site and ground-floor access. Call Teejay on 07734 578959 and he will tell you the fastest route in from where you are, or see the map on the contact and directions page.
What makes us different
Why people travel past other studios to get here.
The difference between a rehabilitation-informed programme and a fitness class becomes critical when you are dealing with a real problem rather than looking for a workout — and that difference is worth a short drive.
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 approach02
Full apparatus — not Reformer-only
Most local studios offer Reformer beds only. Applied Pilates has the full STOTT 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 timetable03
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 & membership04
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| What matters | Standard Reformer studio | Applied Pilates, London Colney |
|---|---|---|
| Apparatus | Reformer only | Full STOTT suite — 6+ apparatus ✓ |
| Group size | 10–13 clients | Maximum 7 clients ✓ |
| Programme | Fixed class — same for everyone | Built on your Movement Assessment ✓ |
| Instructor training | Reformer-only qualification | STOTT full comprehensive — 4+ years ✓ |
| Approach | Fitness and wellness | Rehabilitation-informed clinical ✓ |
| Osteolates Therapy | Not available ✕ | Integrated hands-on treatment ✓ |
| Suitable for chronic pain | Not designed for it ✕ | Specifically designed for back pain, sciatica ✓ |
| Parking | Varies ✕ | Free parking on site ✓ |
Who we help
What we treat, wherever you travel from.
The reason people drive in is almost always one of these. Every programme starts from the 1-to-1 Movement Assessment, so the exercises are chosen for your condition and its stage rather than for the class.
Chronic Lower Back Pain
The most common reason clients come to The Sogunro Practice. We address the cause — not just the symptom.
Back Pain Pilates St Albans → Sciatica & Nerve Pain
Sciatica responds well to targeted movement. The wrong exercises make it worse. Every programme is built around your specific presentation.
Sciatica Treatment St Albans → Facet Joint Syndrome
Repeated flare-ups of severe back pain often trace back to facet joint dysfunction. Requires a specific long-term approach.
Facet Joint Syndrome St Albans → Hip & Knee Pain
Joint pain is frequently caused by muscle imbalance and pelvic alignment. The Stability Chair and Reformer address both.
Hip & Knee Pain Pilates St Albans → Shoulder & Neck Pain
Desk-driven postural dysfunction corrected at the root — not managed with massage and stretching alone.
Shoulder & Neck Pain St Albans → Osteoarthritis & Osteoporosis
Safe, controlled, progressive loading using adjustable spring resistance. Works with your body, not against it.
Osteoarthritis Pilates St Albans → Sports Injury Rehabilitation
Golf, tennis, padel, squash, CrossFit and HYROX — Premier League-level clinical reasoning applied to every sport.
Sports Injury Rehab St Albans → Post-Surgery Rehabilitation
Returning to strength after spinal or orthopaedic surgery. Precision-loaded rehabilitation alongside your clinical team.
Post-Surgery Rehab St Albans → Pilates for Over 60s
Strength and balance don't have an age limit. Clients in their sixties, seventies and beyond build genuine strength safely.
Pilates for Over 60s St Albans → Posture Correction
Posture is a strength issue, not a habit issue. We retrain the muscles that hold good alignment.
Posture Correction St Albans → Hypermobility & Joint Instability
Hypermobile clients need strength and control — not more flexibility. We build joint stability where it's actually needed.
Hypermobility Pilates St Albans → Men's Applied Pilates
Most men who attend are not there for fitness. They come because they're in pain, post-surgery, or injured in sport.
Men's Pilates St Albans →Age 8 to 88. Applied Pilates is adaptable to every age, fitness level, and condition.
Client results
What our clients say when
movement is treated as medicine.
★★★★★ 4.9 ★ on Google · 123 reviews · London Colney, St Albans
★★★★★
Sciatica"I was terrified of making my sciatica worse. Teejay worked around every concern and every session felt purposeful and safe. Six months later I'm back to full mobility."
★★★★★
Post-surgery rehabilitation"Nobody else explained my movement patterns to me like that. The combination of Osteolates Therapy and the small group sessions completely transformed how I exercise."
★★★★★
Back pain · Pro golfer"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."
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 assessment02
1-to-1 Programme
About £79
Personalised programme built on your assessment. 3-session block (£259, includes Osteolates Express bonus) or 6-session course (£479, includes Osteolates Full bonus).
View 1-to-1 prices03
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 optionsEverything 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 · 123 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 getting here
- Unit 5, The Applied Pilates Centre, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. There is free parking on site and the studio is on the ground floor. It is two minutes from M25 Junction 22. Full map and directions are on the contact page.
- About three miles. The studio sits on the southern edge of St Albans in London Colney, straight down the A1081, so the drive is usually shorter than crossing the city centre. Free parking at this end, which St Albans itself rarely offers.
- Yes — those are among the towns closest to us. Radlett is up the A5183 through Shenley or one junction on the M25; Shenley is straight down the B5378; Borehamwood is one junction east on the M25, J23 to J22; Bricket Wood is across on the A405 or M25 J21A.
- Yes. Those four towns account for most of the longer journeys people make to us, and each has its own page with the route and what clients from that area most often come for: Watford, Hemel Hempstead, Welwyn Garden City and Barnet & Edgware.
- There almost certainly is, and for a general fitness class you should use it. People drive past those studios for a specific reason: every programme here is built on a 60-minute 1-to-1 Movement Assessment rather than a class plan, sessions are capped at 7 clients, and the full STOTT apparatus is on site rather than Reformers alone. If your reason for starting Pilates is back pain, sciatica, hypermobility or recovery after surgery, that difference is the whole point.
- Sessions run Monday to Thursday 7:30am to 7:30pm, Friday 7:30am to 5:30pm, and Saturday 7:30am to 1:30pm. Early morning and evening slots are the ones that go first for clients driving in from further out. See the timetable.
- Every new client starts with a 60-minute 1-to-1 Movement Assessment with Teejay, priced at £85. It identifies what is actually driving your pain or limitation, and the programme is built from it. No group session begins before the assessment is complete. Beginners are welcome and no previous Pilates experience is needed.
Ready to find out what's really going on?Start with the
Enquire About Your £85 AssessmentOr call Teejay directly 07734 578959
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.
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