~ Stabilizes & strengthens your core
~ Improves posture & balance
~ Prevents & alleviates back pain
~ Improves muscle strength, endurance, & flexibility
~ Provides muscle definition without bulk
~ Strengthens & stabilizes joints
~ Improves coordination
~ Promotes relaxation & stress reduction
~ Enhances metabolism & oxygen circulation
~ Increases mental focus & clarity
~ Imroves overall mood & feeling of well-being
~ Enhances athletic performance
~ Provides a complete workout in 1 Hour - Efficient & effective for busy New Yorkers!

A Life Without Pain:
Between November and March of 2006-2007, I developed severe sciatica. That winter I learned I had pathology in three low back discs and that one had herniated. Following an epidural, I was prescribed basic mat Pilates as therapy, and found my way soon after to Gotham City Pilates.
Joy Karley's extensive knowledge of anatomy and mastery of Pilates technique have allowed me to rebuild core strength I haven't had for twenty years. After three months of training, I resumed running- a passion I'd accepted I'd be denied going forward.
I earn my living as a contractor, and so far have been able to avoid any serious episodes of back pain. For the past three years Gotham City Pilates has been my solution to living with disc pathology without surgery. I can't thank them enough.
                                                                Matt C.

 Core Muscle Stabilization

The group of muscles including the abdominal wall, diaphragm, pelvic floor, and the internal spinal muscles are referred to as the "Powerhouse" or "core" of the body.  The core musculature supports the spine & vital organs.  When the core muscles are weak, the body won't work effectively, stressing the joints & ligaments and requiring some muscles to work overtime.  This can cause a range of problems including pain from 'hunched' shoulders, protruding necks, and sway backs.  Good posture keeps the back straight and healthy; this ensures proper balance and allows the body to adeptly move the arms and legs with greater flexibility and extended range of motion.  Proper posture also allows the body's organs & systems to function smoothly, promoting good health.

Pilates is more than just 'getting in shape':

It's about maintaining the best posture possible, keeping joints strong & developing & maintaining awareness of our bodies. Pilates breathwork can help relieve stress, restore focus, and reduce anxiety.  Regular exercise - including Pilates - can increase energy, promote weight loss, and may prevent or alleviate conditions such as depression, diabetes, and high blood pressure. 

For those with conditions such as arthritis, osteoporosis, and scoliosis, Pilates can help strengthen the postural support muscles to keep the body and joints strong, stable, and agile. 

GOTHAM CITY PILATES will educate you about your body, the relationship between physical & mental health, aging, illness, and other health concerns.

As a software engineer, I constantly revert to bad habits-long hours, greasy food and bad posture. After a few sessions at GothamCity Pilates, I can hear my inner Pilates instructor correcting my hunched shoulders and postural misalignment. Now if only I could develop an inner-dietitian!
                                                       - Steven S.

Special Program Modifications:

Pre- & post-Natal
Post-Injury
Osteoporosis
Arthritis
Back care
Seniors
Children & teens
Athletes & sports specific training

History of Pilates

The Pilates Method was developed by Joseph Hubertus Pilatesduring World War I. Joseph Pilates was born a sickly child in Germany around1880. Early on in his life, Joe realized that physical movement and exercisewere a must to ameliorate his many health ailments (ranging from rheumaticfever as a child to asthma and respiratory problems).  Joe took up fencing, wrestling, yoga, Zenmeditation, gymnastics and boxing.

During the commencement of World War I, Joe was in Englandtouring with a famous boxer and was held as an “enemy alien.”  Not one to sit around dormant, Joe formulateda daily exercise regimen for his fellow detainees. Eventually, while working asan orderly with a large quantity of patients, he created a system of riggingthe hospital beds with springs- thus the first Reformerwas born.

Upon his release from the camp, Joe moved to New York Citywith Clara, a nurse and his soon to be wife. The pair rented a small space inthe same building as the New YorkCity Ballet and soon after Joe was teaching his method to the dancers.  Joe called his mind-body exercise system Contrology because of theincredible emphasis on engaging the mind to control the movements of the body.

Today the popularity of Pilates is ever-increasing. As of2005, 11 million people practice the Pilates Method and 14,000 people teach themethod in the U.S. Each year the numbers increase. The benefitsof Pilates move beyond the physical- toned muscles, sculpted limbs, greaterflexibility, better posture  and the reductionof physical pain, to the mental- less stress, increased overall well-being, anda balanced body.

History of Yoga


The first appearance of yoga dates back to 1500 B.C.E. with the introduction of Brahmanism, the basis of modern day Hinduism, in India.  The Upanishads, one of the classical religious texts of India, and the first text in which yoga played a prominent role, touched mostly upon karma yoga- the path of action or mind, and jnana yoga, the path of knowledge or intense study of the scripture.  It was stated that both practices of yoga led to liberation and enlightenment.

However, it is Patanjali’s Yoga Sutras that has been the most influential in formulating our understanding of modern-day yoga. In his writings, Patanjali described the Eight Limbs of Yoga. These eight “limbs” were essentially guidelines on how to live a prosperous and meaningful life. In the U.S. we focus on the third limb, asana, which means the positions in which we situate the body. This is why, in America, when we hear yoga, we may immediately think of someone putting a foot behind his or her head or balancing on one leg.  

Yoga that focuses on asana, or the physical postures, is called Hatha Yoga. Hatha yoga made its first appearance around the ninth or tenth century. We truly owe our knowledge of yoga in the U.S., Europe and many parts of Asia to a man by the name Tirumalai Krishnamacharya. Hatha yoga was not practiced much in India but as a young Indian man in the year 1930 T. Krishnamacharya was so intrigued by the physical beauty and mind/body benefits of the asana practice that he traveled to Tibet to find a guru.

Krishnamacharya returned to India and began introducing this physical practice of yoga to as many people as he could. Three of his most famous pupils were, Pattabhi Jois- the creator of Ashtanga vinyasa yoga, B.K.S.Iyengar- the founder of Iyengar yoga, and Indra Devi- the “First Lady of Yoga.”  It is also due to the work of these three creative minds that the asana practice has been so widespread in the West today.

There are numerous styles of Hatha Yoga practiced throughout the U.S. today, from Ashtanga to Iyengar,  Anusara to Sivananda, and Bikram to Yin Yoga. As of 2005, somewhere between 12 and 20 million people practice yoga in the U.S. NAMASTA, The North American Studio Alliance estimated that approximately 70,000 people were teaching yoga as of 2005. The numbers continue to grow! Whether you are seeking a reduction in back pain, stress relief, or increased flexibility, the benefits of the yoga practice are plenty and much worth looking into!




Benefits of Yoga

~Increases joint flexibility and range of motion
~Enhances physical and mental strength
~Improves endurance
~Increases lung capacity through the focus on the breath
~Can attribute to, or aid in, weight loss
~Reduces stress and improves sleep
~Provides a great form of detoxification and can boost immunity
~Enhances concentration and mental wellness
~In some cases, alleviates or lessens symptoms of depression
~Improves circulation
~Boosts energy level
~Great for the heart
~Improves posture and alleviates back pain