What is Pilates?

Pilates is a method of exercise using Pilates apparatus (equipment) or a mat together with various props to improve strength, flexibility and body awareness. Classical Pilates was invented a century ago by Joseph Pilates. Together with his wife, Clara, they developed the classical Pilates method at their Pilates studio in New York City until the end of the 1960s. Joe drew inspiration from dance, bodybuilding, yoga, martial arts, gymnastics and even animal movements.

Pilates Models Reformer Breast Stroke
The Pilates Method

Classical Pilates has six basic principles that are the foundation of the Pilates approach to exercise.


Each movement should be initiated from your center and work out toward your extremities. Your center or “powerhouse” includes the abdominals, buttocks, hips and inner thighs. By initiating movement from your core, your body will function more efficiently.


Your body will achieve greater results with Pilates by bringing full attention and commitment to each exercise. This method requires both thought and action. Learning to be mindful and focused on the task at hand improves concentration and will enhance performance.


Control, rather than intensity or repetition, is the key to executing Pilates correctly. The exercises should be done with complete muscular control and no body part should be left to its own devices.


It’s all about the details! Form and alignment are everything. Work for quality instead of quantity. It is better to execute 5 repetitions of an exercise with great form than 20 with sloppy, careless form.


In Pilates exercises, all movements are coordinated with breath. Joseph Pilates encouraged people to use their lungs to powerfully pump air completely in and out of the body. Breathing deeply helps to activate your deep abdominal muscles, release unwanted tension, and keep you focused.


The system is designed to flow seamlessly from one exercise to the next. Fluidity, grace, and ease are goals applied to all exercises. Transitions should be integrated into the work so that movement is continuous.

Pilates in Stockholm Twist
Why is Pilates good?

Pilates improves your strength, flexibility and mind-body awareness by bringing attention to your posture and which muscles you are engaging at any given moment. Pilates is good for everybody regardless of your fitness level, age or body type. Pilates improves athletic performance for a wide range of activities including soccer, golf, running, cycling, skiing, tennis, dance and more!

Athletes and Pilates

For professional athletes it is even more important to have correct posture and strength in the core muscles because the pressure on their bodies is much greater than in everyday recreational sports. Using the Pilates method, you will learn the basic approach of centering and control of the body from the inside out. You will have better opportunities to reach and maintain peak performance without unnecessary injuries.

Dance and Pilates

Whatever level or style of dance you prefer, it requires precision, flexibility and strength to perform well. With a strong core, you reduce the risk of injuries due to overloading your spine and joints. In addition, dancers gain stability at their center and in turn improve the mobility of their limbs. The Pilates method was invented in close cooperation with top Broadway performers and has been used to improve their agility and strength of movement for many years.

Pregnancy and Pilates

Both during and after pregnancy, it can be challenging to find a form of exercise that is appropriate. Joints, muscles and other tissues are exposed to a great deal of stress and sometimes trauma. Pilates can be easily adapted for pregnant women and new moms and is the perfect low-impact workout. The exercises activate the deepest layer of your abdominal muscles, which are necessary for stabilizing your back and pelvis. In addition, pilates aids in balance, flexibility and posture.

Back Pain and Pilates

We all experience back pain at some point in life. Habitual poor posture is one of the most common causes, mainly because we spend a large portion of everyday life sitting down. In this position, we compress our spine, causing our disks to degenerate. The Pilates method focuses on correct alignment of the spine and creating space in between the discs. Improved core strength and body awareness help to heal existing back pain and prevent new injuries from occurring.

Arthritis and Pilates

Arthritis, one of the most common chronic conditions today, can cause pain, stiffness and swelling in the joints. The symptoms are often frustrating and uncomfortable, and can lead to loss of function in the affected joint. While there is no treatment to stop the disease process, physical activity has been proven to have a positive impact on increasing joint mobility. Pilates exercises can help reduce the pain, increase the range of motion and improve overall strength.

Fatigue and Pilates

Today’s world is often over-stimulating and fast-paced, leading us to feel overwhelmed and stressed. This can point us toward fatigue, exhaustion and irritability. Pilates can counteract these feelings by encouraging you to focus, with no distractions, on your body and your movements. Concentrate, breathe, and you will achieve a sense of well being. Joseph Pilates said, “Contrology (Pilates) develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit.” You will leave your session or class feeling full of energy!

Chrystal C.
Stockholm, Progressive, Online

I was hesitant to take an online pilates class at first, but within the first five minutes of class, I knew, and felt, that I was going to get a great workout. By the next day, I felt the same soreness as I did when I took her classes in person. Stephanie is a great instructor online, as she is in person. She is Attentive, can easily still adjust your positions from the camera and keeps the class moving at a great pace. I am very glad that she is offering online classes during this strange time – helps me feel somewhat normal and stretch out after working from home all day.

Janneke J.
Stockholm, Mama Pilates

I highly recommend Stephanie’s Mama Pilates class. I was totally new to Pilates and I’ve done 2 courses now. I think it’s a good and safe way to reconnect to your body and start exercising after giving birth. Stephanie is a great teacher who pays attention to your posture very well – and let me say, little adjustments can make a huge difference in Pilates.

Manja G.
Stockholm, Pregnancy Pilates

Stephanie’s pregnancy pilates class has just the perfect tempo for me. It is helping me stay active and fit during pregnancy. She is really focused on students, explains every detail of movement clearly, checks we are doing everything properly and corrects us accordingly. I am planing to continue with classes after delivery 🙂

About Pilates Via

We help both beginners and experienced Pilates aficionados improve strength and flexibility. Pilates Via was founded by Stephanie Fjalestad in 2016. Studio Odenplan, a fully equipped Classic Pilates studio, opened in the spring of 2018. Studio Haga and Studio Online opened in the spring of 2020. The saga continues…

Progressive Pilates Reformer
Your Instructors

International instructors with 10+ years of experience from the US, Sweden, Australia and many more countries. All senior instructors are trained by one of the original Classical Pilates “elders”.

Maud Pilates Instructor

Pilates Instructor

Maud was trained as a Classical Pilates Mat instructor by Kelly McKinnon at Corpus Studio TM in Brussels, Belgium from 2010-2012. She has taught people of all ages and physical conditions. To complete her understanding on all the pieces of equipment, Maud is now participating in The Pilates Standard Bridging Programme, with Petra Karlsson and Stephanie Fjalestad as teacher trainers and mentors. Through her enthusiastic teaching, she aims to make you feel safe while being challenged, to
develop your precision and concentration so that you find pleasure and joy in the movement.

Victoria Pilates Instructor

Pilates Instructor

Victoria is educated in classical and modern ballet, in both Sweden and England. Now she has put the dance on the shelf and has chosen to retrain as a Pilates instructor through The Pilates Standard. The love of pilates comes from a fascination with the anatomical body and the joy that this form of exercise brings. Now she hopes to pass this on to future clients!

Boaz Pilates Instructor

Pilates Instructor

Most of his professional life, he has spent moving; for 24 years as a dancer in Israel and then in Stockholm. He began his journey into the world of Pilates after a lower back injury and started as a Pilates instructor in 2005. Boaz is a Classical Pilates instructor, comprehensively certified with The Pilates Standard.

Stephanie Fjalestad Pilates Instructor

Founder / Senior Pilates Instructor & Mentor

Former dancer and classical pilates instructor trained under the direction of Romana Kryzanowska, Joseph Pilates’ protégé. With almost 20 years of teaching experience, always positive, motivating and ready to challenge students in a safe, comfortable and fun environment to meet their individual goals. Experienced teaching people of all ages, body types, athletic abilities, prenatal and postnatal, and able to modify exercises for various injuries. Exhibits patience with new learners and is an effective communicator. She loves nothing more than when a client experiences a breakthrough moment as a result of doing pilates.

Pilates Via Instructors
How To Start?

Studio Sessions and Essential Pilates classes are the foundation if you are a beginner of Classical Pilates

Most people start with a Studio Session or an Essential Pilates | Mat class.

If you are 60+ and not have exercised for a while, we recommend start with a Vintage Pilates class.

For pregnant and new moms we recommend Pregnancy Pilates and Mama Pilates classes.

Remember, Classical Pilates is not something you learn in one day. It is a progressive journey without an end. It takes approximately 10 classes or 5 lessons before you discover how much you have learned about your body and what Classical Pilates do for you.

After your first class or session, your instructor will follow up with recommendations what you should continue with.

Questions & Answers

How much does it cost?

First. No membership fees or other frills.

  • Matwork (max 8 people) Class (25 min)—Price: 140 SEK – 165 SEK
  • Matwork (max 8 people) Class (50 min)—Price: 280 SEK – 330 SEK
  • Apparatus (max 6 people) Class (50 min)—Price: 420 SEK – 495 SEK
  • Private (1 person) Session (50 min)—Price: 980 SEK – 1,155 SEK
  • Group (2-3 people) Session (50 min)—Price: 560 SEK – 660 SEK / person

The lowest prices apply if you book using a Get Results Package.

How do I book?

When you are ready, you book online.

We have no reception so all visits are booked and pre-paid in advance. Uncertain? No worries, you have up to 28 days to change your mind and receive a full refund, no questions asked. If you have any questions please contact us and we’ll help you get started. Looking forward to seeing you soon!

Do you offer monthly / annual passes?

No. We offer Class Passes. The benefit of Class Passes is that you can take a break for how long and as often as you want. No need for you to break a sweat if you are not feeling well or if you are planning a long trip! All our classes and sessions have several Class Pass Packages. The bigger the Package, the more you save per class/session.

Our Package Prices for Classes

  1. Get Started Package = 10 classes starts from 1,550 SEK or 155 SEK/class
  2. Get Moving Package = 25 classes starts from 3,750 SEK or 150 SEK/class
  3. Get Results Package = 50 classes starts from 7,000 SEK or 140 SEK/class

The example above is a 25 minute Matwork class at one of our studios.

Our Class Pass Prices for Sessions

  1. Get Started Package = 4 sessions starts from 2,480 SEK p.p.
  2. Get Moving Packge = 12 sessions starts from 7,200 SEK p.p.
  3. Get Results Package = 20 sessions starts from 11,200 SEK p.p.

The example above is a 50 min group session (2-3 people) at one of our studios.

I have a disability, can I train Pilates?

It depends on your disability. We currently have clients with prosthetics who train, but we are unfortunately not able to host people who have mobility, hearing or visual impairments for safety reasons. This is something we continuously evaluate and hope to be able to offer in the future as Pilates is really good for everyone. If you are uncertain, please contact us to assess your challenges.

Can I do this?

Yes, provided you can stand, sit and lie on the floor you can do classes. If you have been recommended by a physiotherapist, doctor or have a known injury then we recommend at least one private lesson first where we go through your conditions together and how you can adapt your exercises in a class.

How often should I exercise?

Joseph Pilates recommended exercising 3 times a week. We believe you will see development with at least one private session or class per week. If you can exercise two to three times a week, you will feel results much faster.

How late can I book / reschedule?

Classes are bookable up until the class starts. Sessions are bookable up until 24 hours before the session starts.

If you need to reschedule, you can do so yourself using the link provided in your booking confirmation you received via email.

You can reschedule up to 24 hours before your class/session starts.

Contact us if you have more questions.

Pilates Via in Stockholm

We have two fully equipped Pilates studios, Studio Odenplan and Studio Haga in Stockholm, as well as our Studio Online where we run interactive classes and sessions using Zoom.