What is Applied Pilates?

Applied Pilates is a rehabilitation-informed approach to Pilates developed at The Sogunro Practice in London Colney, St Albans. Unlike standard fitness Pilates classes, every Applied Pilates programme is built around an individual movement assessment. The full STOTT apparatus — Reformer, Cadillac, Wunda Chair, Barrels and more — is used to address each client's specific condition. Sessions are capped at a maximum of 7 clients per session.

What is Osteolates Therapy?

Osteolates Therapy is a system developed by Teejay Sogunro that combines specialist soft tissue treatment with Applied Pilates rehabilitation exercise. It addresses both the tissue restriction and the movement pattern causing pain in a single session. As a result, clients improve faster than with either approach alone. Sessions start from £65 for a 30 minute express session.

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 Sogunro covering a full movement, flexibility and strength analysis. You receive a clear honest plan and there is no obligation to continue after the assessment.

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 town centres.

How many clients are in each Pilates session?

A maximum of 7 clients per session. This is an intentional limit that ensures Teejay knows every client's history, programme, and limitations personally. This is fundamentally different from franchise reformer Pilates studios which typically run classes of 10 to 13 clients.

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 in St Albans. The Applied Pilates method addresses the root cause of back pain and sciatica — the movement dysfunction and muscle imbalance maintaining the problem — rather than just treating symptoms. All new clients begin with a £85 movement assessment before any exercise is prescribed.

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 deliberately capped at a maximum of 7 clients per session — a decision that remains unchanged today.

I have tried physio, chiro, osteo, pilates and the gym with no lasting results. Is Applied Pilates in St Albans different?

Yes — Applied Pilates at The Sogunro Practice in London Colney, St Albans is specifically designed for people in this situation. The £85 movement assessment identifies exactly why previous treatments have not delivered lasting results. Teejay Sogunro's rehabilitation-informed approach — combining full apparatus Pilates with Osteolates Therapy — addresses the root cause of movement dysfunction rather than symptoms alone. Call 07734578959 if unsure before booking.

How is Applied Pilates in St Albans different from a regular Reformer Pilates class?

Applied Pilates at The Sogunro Practice in London Colney uses the full STOTT apparatus — Reformer, Cadillac, Wunda Chair, Barrels and more — not just reformer beds. The studio is capped at a maximum of 7 clients per session. Every programme is built around your personal movement assessment findings rather than a fixed class plan. This is a rehabilitation-informed approach, not a fitness class.

What happens in the £85 movement assessment at Applied Pilates St Albans?

The £85 movement assessment is a 60-minute 1-to-1 session with Teejay Sogunro at The Sogunro Practice in London Colney, St Albans. He takes a full history of your pain, injuries and previous treatments including physio, chiro, osteo and any previous Pilates. He then assesses your movement patterns, flexibility and strength on and off the Reformer. You leave with a clear explanation of his findings and an honest recommendation. There is no obligation to continue.

How much does Reformer Pilates and apparatus Pilates cost in St Albans at The Sogunro Practice?

Prices at Applied Pilates in London Colney, St Albans: Movement assessment £85 (60 min, 1-to-1). Single 1-to-1 session £95. 3-session starter block £259 (save £26). 6-session full course £479 (save £91). Small group PAYG £32 per session. 10-session group block £279 (save £41). Monthly membership: 5 sessions £129 per month, 10 sessions £219 per month. Osteolates Therapy: 30 minutes £65, 60 minutes £110.

Can I go straight to small group Reformer Pilates sessions in St Albans without doing 1-to-1 sessions first?

No. At The Sogunro Practice in London Colney, St Albans, all new clients must complete a £85 movement assessment and at least a 3-session 1-to-1 starter block before joining small group sessions. This ensures Teejay Sogunro understands your movement patterns, history and any previous injuries before you train alongside other clients. It protects you and the other members of the group.

I have tried Pilates before and it did not help. Why would Applied Pilates in St Albans be different?

Not all Pilates is the same. There is a significant difference between a group fitness class marketed as Pilates and a rehabilitation-informed programme built around a clinical movement assessment. At The Sogunro Practice in London Colney, St Albans, Applied Pilates uses the full STOTT apparatus, is capped at 7 clients per session, and every exercise is chosen specifically for your body and condition — not a generic class plan. If a previous Pilates programme did not help, or made things worse, it was almost certainly because it was not designed for your specific movement patterns.

Where is The Sogunro Practice Applied Pilates studio located?

The Sogunro Practice Applied Pilates and Osteolates Therapy studio is located in London Colney, St Albans, Hertfordshire. The studio is easily accessible from St Albans, Harpenden, Radlett, Potters Bar, Hatfield, Borehamwood and Welwyn Garden City. Free parking is available on site. Call 07734578959 or email info@thesogunropractice.co.uk for the full address and directions.

Call Today 07734578959

- LONDON COLNEY, ST ALBANS · SPECIALIST SOLUTIONS FOR BACK PAIN, SCIATICA & MORE · APPLIED PILATES REFORMER & APPARATUS STUDIO -

Still in pain after physio, chiro, osteo, pilates & the gym?

There's a reason -
and a real solution.

Applied Pilates and Osteolates Therapy at The Sogunro Practice - a specialist studio in London Colney, St Albans with ample free parking and easy access from the M25. Map & Contact Us→
Founded 25 years ago by someone who tried physio, chiro, osteo and the gym — and then found a lasting solution through precision movement.

Book Your £85 Assessment

Call Teejay directly on: 07734 578959

Back Pain St Albans – Reformer Pilates for Long-Term Relief

"You've tried physio, chiro, osteo, pilates and the gym — and you're still in pain. I know exactly how that feels.

***That's precisely why I* founded Applied Pilates 25 years ago." Read Teejay's Story →**

£85

Movement assessment: 60 minutes 1-to-1 · full analysis · honest plan · no obligation

Maximum per session: Genuinely personal — not a franchise reformer Pilates class

Years founded: Applied Pilates has been helping clients since 2001

World ranked: Teejay represents England · Over-60s Masters Squash 2024

Why Applied Pilates in St Albans is different - from someone who has been in pain himself

Teejay Sgunro - founder of The Sogunro Practice - Applied Pilates | Osteolates Therapy.

- A PERSONAL JOURNEY -

Over 35 years ago, years of competitive sport left me with a debilitating back condition. I tried physio, chiro, osteo, pilates, gym programmes. Some helped briefly. But nothing lasted.

"Lasting improvement requires more than isolated treatment or generic exercise. I had to find a completely different approach — and that's why I founded Applied Pilates."

As a result, I spent three decades discovering and developing a better way. Lasting improvement requires precision, structure, and a deep understanding of how your body actually moves. That's what Applied Pilates delivers.

Today I represent England in the Over-60s International Squash Masters, ranked top 32 in the world in 2024. Not despite my back — because of how I learned to move.

Read Teejay's Story→

- WHAT MAKES US DIFFERENT -

Not a fitness class. Not a franchise.

A genuine clinical approach focussing on long term recovery.

Every element of The Sogunro Practice is designed for people who need more than a generic session — those in pain who have tried the standard routes and need precision over repetition. Choose your Pilates Studio Wisely→

Rehabilitation-informed Pilates - not fitness Pilates

Teejay's approach is shaped by sports therapy, osteopathic principles, and STOTT Pilates methodology. As a result, every exercise is chosen because it's clinically appropriate for your body — not because it fills a class plan.

Full comprehensive apparatus studio - not reformer-only

Most local studios offer reformer beds only. In contrast, Applied Pilates has the full STOTT Pilates range: Reformers, Cadillac, Trapeze Table, Stability Chair, Barrels — tools most studios simply don't have.

Maximum 7 clients per session - genuinely personal

The studio is intentionally capped at 7. Because of this, Teejay knows your history, your movement patterns, and your limitations session by session. This is not the 10-to-13-person reformer class model.

Osteolates Therapy - a proprietary treatment system

A system Teejay developed himself — combining hands-on soft tissue treatment with targeted rehabilitation movement. In other words, it bridges the gap between therapy and exercise in a way standard studios cannot offer.

Please note: Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates and Osteolates Therapy are movement-based rehabilitation and exercise services delivered by a STOTT Pilates certified instructor and qualified sports therapist. If you are under active medical care, please consult your GP before booking.

- CLIENT RESULTS -

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

★★★★★ Google Reviews · London Colney, St Albans

Real Clients. Real Results.

Read all client reviews→

4.9

Based on 117 reviews

Review Us

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.
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Christine Lewis
4/13/2025
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!
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Carole Goodchild
6/19/2024
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.
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Carmel Shaw
6/20/2024
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.
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A Lee
4/16/2025
I have been coming to Applied Pilates for many years initially due to facet joint back problems and the exercises on the reformer and Cadillac have helped me to strengthen my core. More recently I have also had Osteolates MSK treatment for a severe frozen shoulder and Teejay has helped in relieving the pain but also helping me with a set of exercises to strengthen my shoulder and arm muscles to the point I am now almost back to normal! My twice weekly Pilates sessions are a great discipline and have helped me to recover with confidence - thanks Teejay I would never have recovered without your support.
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Melanie Millner
8/07/2024
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.
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rhyan bevan
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.
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Robin Goldsmith
2/20/2025
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!
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Abby Smeaton
6/23/2025
I was in a bad way when I first went to The Sogunro Practice. I’d been in constant pain for many years as a result of various injuries and I was more than a little apprehensive about making myself worse with exercise.

Teejay quickly reassured me and I felt I was in safe hands. One year later, with a mix of treatments and a bespoke weekly pilates plan I am now a different person. I am more mobile, in much less pain and I can once again walk my dog! I have no hesitation in recommending Teejay, in fact I already have!
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Kim Miller
6/21/2024
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.
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Liz Mitchell
6/20/2025

- YOUR JOURNEY -

Three Steps to lasting relief.

Every client begins the same way — with an honest assessment of what's actually happening. As a result, the rest follows naturally from there.

Movement Assessment

£85

The most important hour you'll spend on your health. Before we can help you move better, we need to understand how you actually move.

Full movement, flexibility & strength assessment
Reformer introduction included
Clear honest recommendation
No obligation to continue
60 minutes, 1-to-1 with Teejay

1-to-1 Programme

From £86/session

Personalised sessions building the foundation of your practice, tailored to your condition, goals, and movement patterns.

Single session £95
3-session block £259 (save £26)
6-session block £479 (save £91)
Full apparatus — Reformer, Cadillac, Chair, Barrels
Osteolates Therapy where appropriate

Small Group Membership

From £129/mo

Monthly rolling membership in a studio capped at 7. In other words, your consistent weekly practice — the foundation of long-term results.

5 sessions/month — £129 (£25.80/session)
10 sessions/month — £219 (£21.90/session)
Maximum 7 clients — genuinely personal
Monthly rolling — no lock-in
PAYG also available at £32/session

Why start with an assessment? Generic exercise can worsen pain if it's not right for your body. The assessment ensures every session from day one is appropriate, effective, and safe for your specific condition. Read newspapers caution →

Start with Your £85 Assessment

Call Teejay directly: 07734 578959

- TRANSPARENT PRICING -

Reformer | Apparatus Applied Pilates | Osteolates Therapy prices in St Albans — every option clearly explained

Choose the option that fits where you are right now. Most clients start with an assessment, then move naturally to 1-to-1s and membership.

Complete List of Prices & Membership Fees→

- COMMON QUESTIONS -

Questions about Applied Reformer Pilates | Apparatus Pilates and Osteolates Therapy in St Albans

I've tried physiotherapy, chiropractors, osteopaths, Pilates and the gym — is Applied Pilates different? Yes - this is exactly the situation many clients come from. The £85 movement assessment is specifically designed to understand your condition, history, and limitations before a single exercise is prescribed. As a result, the right exercises are chosen for your body from day one. If you're unsure, call 07734 578959 before booking.

Is this suitable if I've been told to avoid exercise? Yes — The £85 movement assessment is specifically designed to understand your condition, history, and limitations before a single exercise is prescribed. If you're unsure, call 07734 578959 before booking.

How is Applied Pilates different from a regular class or gym? A standard Pilates class uses a fixed programme for everyone in the room. Applied Pilates is built around your specific movement assessment findings. As a result, every exercise is chosen because it's appropriate for your body — not because it fills a class plan. In addition, the studio is capped at 7 clients, so Teejay knows your history personally.

What actually happens in the £85 movement assessment? A 60-minute 1-to-1 session with Teejay. He'll take a full history of your pain, injuries, and previous treatments. Then he'll assess your movement patterns, flexibility, and strength — on and off the Reformer. At the end you'll have a clear picture of what's happening and an honest recommendation. No obligation to continue — but most clients do.

Can I go straight to small group sessions without doing 1-to-1s first? No - and this is intentional. The assessment and initial 1-to-1 sessions ensure Teejay understands your body, your history, and your movement patterns before you join a group. Because of this, it protects you and the other clients in the session. Most clients complete at least a 3-session starter block before transitioning to group sessions.

What is the cancellation policy? Sessions cancelled with less than 24 hours notice are charged in full. Memberships require 30 days written notice to cancel. Session blocks are valid for their stated period (8 weeks for 3-session, 16 weeks for 6-session, 14 weeks for 10-session group block) and unused sessions within that period are forfeited.

I've tried Pilates before and it didn't help. Why would this be different? Not all Pilates is the same. There's a significant difference between a group fitness class marketed as Pilates and a rehabilitation-informed programme built around a clinical assessment. If a previous programme didn't help — or made things worse - it's almost certainly because the exercises weren't chosen specifically for your condition. That's exactly why Applied Pilates does things differently.

- READY TO START? -

**Find out what's really going on with your back.**

Your £85 movement assessment is a 60-minute 1-to-1 with Teejay. He'll assess how you move, explain what he finds, and give you a clear, honest plan. No generic advice. No obligation to continue.

Book Your £85 Assessment Today

Call Teejay Directly 07734 578959

info@thesogunropractice.co.uk

Assessment

1-to-1 Sessions

Small Group

Membership

Osteolates Therapy

The Sogunro Practice · Applied Pilates & Osteolates Therapy - London Colney · St Albans · Hertfordshire

QUALIFICATIONS & PROFESSIONAL CREDENTIALS

STOTT PILATES® Full Comprehensive STOTT PILATES® Rehabilitation Certified in London & Toronto Qualified Sports Therapist Sports Injuries & Massage Trigger Point Dry Needling Physio Club Master Rehab Trainer Studied BSc (Hons) Osteopathy - Middlesex University YMCA Qualified Fitness Professional Registered Healthcare Practitioner Complementary and Natural Healthcare Council (CNHC) Complementary Therapists Association England Over-60s International Squash Representative 2024

The Sogunro Practice - Applied Pilates | 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

Back Pain St Albans

Prices & Membership

Sciatica Treatment St Albans

STUDIO

About Teejay Sogunro

Mens Pilates St Albans

Client Reviews

Timetable & Bookings

Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates | Reformer Pilates | Osteolates Therapy are movement-based and sports therapy rehabilitation services.

There's a reason -and a real solution.