Preserving the pure Pilates Method, the fruit of a lifetime of research and human body observation, with results proven by Joseph Pilates himself.
Cascais · Original Method
The Original Pilates
Method, in Cascais
Contrology in its purest form — strength, flexibility and control — taught by Romana's Pilates certified instructors.
Our promise
Keeping the Method intact — from the first to the final movement.
We offer the original Method, developed by the creator and universal genius of Contrology — no shortcuts, no diluted versions.
Qualified instructors committed to faithfully applying the teachings of the globally recognized school: Romana's Pilates.
Physical fitness is the first requisite to happiness.
Our studio
A space designed for the excellence that the Method demands.
Equipped with the classic apparatus designed by Joseph Pilates, accessories, and all the systematized knowledge proven by his genius. Sessions can be private or in small groups, always guided by an instructor.
A partir de uma aula de avaliação, o professor direciona-o para o treino mais adequado a si e aos seus objetivos — porque diferentes corpos podem ser trabalhados para alcançar a mesma harmonia: um corpo em equilíbrio.
Technical Direction
Ana Cristina Duarte
Certified Romana’s Pilates Instructor & Founder
Ana Cristina Duarte has practiced physical activities since age 5, with ballet, swimming and karate as the most influential practices. She holds a degree in Physical Education since 1993; moved to Portugal a year later, always living in Cascais, and began practicing Pilates in 2001.
She returned to Brazil in 2006 where she began practicing authentic Pilates, concluding her training at The Pilates Studio Brasil in 2009. Returning to Portugal in partnership with Inês Moreira, she founded Estúdio Pilates Cascais in 2015. In 2017, she completed her certification at the most prestigious teacher training school of the original method, Romana’s Pilates. In 2019, she took over exclusive technical direction of the studio.
I invented all these machines. In 1925 I used them to exercise rheumatic patients. See, you see the machine resist your movements in just the right way so those inner muscles really have to work against resistance, that way you concentrate on the movement. You must always do it smoothly and slowly, and then your whole body is present.
Method · Contrology
Six principles that transform movement into control.
For over 80 years, the Method has proven effective and safe when taught correctly. Through practice, we follow the principles established by Joseph Pilates — each built upon the last.
- 01
Concentration
The mind creates the right connection so that all body movements correlate seamlessly.
- 02
Centering
Everything originates from the powerhouse — the physical center that enables all work, present and future.
- 03
Control
The mind directs the movement, elevating each exercise to its maximum efficiency.
- 04
Breathing
Coordinated with your personal rhythm, it optimizes core strength and oxygenates the entire body.
- 05
Precision
Coupled with control, it leads to full efficiency — at this level there is no hesitation.
- 06
Flow
Smooth and continuous movements, never rushed at any stage, forming a harmonious whole.
People will only realize how brilliant my work is fifty years from now.
The work carried out in our studio honors the essence of the original method through rigorous certification. Romana Kryzanowska preserved Contrology in its pure state for 57 years — and that is the lineage we bring to Cascais.
The Creator of Contrology
Joseph Hubertus Pilates
1883 — 1967
“Hubertus means mind-heart and luminous spirit”
Hubertus Joseph Pilates (1883-1967) was born in Germany in 1883. In 1911 he moved to England. During World War I in 1914, he was interned alongside other German nationals near Lancaster. It was here that the foundations of the Method began to take shape.
After the war, in 1926 Joseph Pilates emigrated to the United States. Aboard the ship to America, he met his future wife, Clara. Together they founded a studio in New York, quickly establishing a dedicated following among dancers and artists, teaching and supervising students through the 1960s.
Joseph and Clara called the Method "Contrology", defining it as the complete coordination of body, mind, and spirit. Pilates lived a long, healthy life, passing away in 1967 at age 84. His wish was for everyone to experience the benefits of his Method — now practiced worldwide by diverse communities.
The Guardian of the Lineage
Romana
Romana
Kryzanowska
1923 — 2013
“57 years preserving Contrology in its pure and original state”
A trained ballerina, Romana Kryzanowska (1923-2013) began practicing the Method due to an injury. From that moment on, she devoted herself entirely to the exercises and philosophy taught by Joseph and Clara Pilates.
Working closely alongside Joseph as an instructor, Clara entrusted her with the custody of the Method after Joseph’s passing. For 57 years, Romana taught the original method exactly as envisioned by its creator.
Romana was the trusted keeper of historical documents and photographs documenting the authenticity of the teachings, eventually founding the Romana’s Pilates instructor program with her daughter Sari Mejia Santo. We owe immense gratitude to Romana, Sari, and Daria Pace for safeguarding the purity of Contrology.
Strength
Flexibility
Control
Benefits
The body functions best when moving from the center.
The Method strengthens the entire body — particularly the abdominal wall — stretches, develops body awareness and improves coordination. It decompresses the spine, increases joint mobility, and relieves chronic aches, serving as an effective ally against spinal disorders.
- Reduction of stress, tension, and chronic pain
- Postural correction and alignment
- Internal organ and core stimulation
- Boosted blood circulation and oxygenation
- Heightened body awareness and balance
- Enhanced motor coordination
- Greater physical and mental conditioning
- Promotes lymphatic drainage and detoxification
- Increased joint mobility and muscular ease
- Improved breathing and cardiovascular health
The benefits of Pilates depend solely upon your performance of the exercises. Instructions must be followed faithfully.
Our classes
Choose your format. The Method adapts to you.
50 min
Private Session
Tailored to your specific bodily needs on authentic apparatus and accessories, continuously guided by an instructor.
Monthly plan
from €206
8-Class pack
400€
50 min
Duet Session
Conducted in pairs on classical apparatus. Ideal for couples, mothers and daughters, or friends sharing the workout journey together.
Monthly plan
from €136
8-Class pack
272€
45 min
Small Group · Mat Wall
Small groups up to 4 people on the Mat Wall, guided by an instructor. Dynamic spring resistance work, perfect alongside private training.
Monthly plan
80€
Format
Group up to 4 people
Clínico
Clinical Pilates
Specialized support by Australian Physiotherapy and Pilates Institute (APPI) certified instructors for targeted rehabilitation and specific conditions.
Price
Upon request
Certification
APPI
Combo
Private + Group
1 private session + 1 group session per week. The optimal balance between individualized precision and Mat Wall group energy.
Monthly plan
280€
Frequency
2 classes / week
Combo
Private + Duet
1 private session + 1 duet session per week. Maximum individual coaching paired with the shared motivation of partner training.
Monthly plan
336€
Frequency
2 classes / week
Combo
Duet + Group
1 duet session + 1 group session per week. Versatile practice across apparatus and Mat Wall for consistent progression.
Monthly plan
210€
Frequency
2 classes / week
Always keep your mind concentrated on the objective of the exercises you are performing.
Campaigns
Seasonal campaigns throughout the year.
Throughout the year, we offer special opportunities for those wanting to start, maintain, or share the Pilates experience.
Start the year moving
Enroll during January and pay zero registration fee.
Bring a friend
Refer a new student who enrolls, and receive a complimentary private session as our thank you.
Summer Pilates
Purchase an 8-class pack during July and enjoy a 10% discount.
Begin with an evaluation
Enroll during October and receive your initial assessment session complimentary.
If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.
Because taking care of your body should be part of your routine year-round. We look forward to welcoming you at @estudiopilatescascais.
* Conditions apply according to each campaign. Inquire with the studio for complete details.
Gallery · @estudiopilatescascais
Inside the studio.
Our community
Stories from those who feel the difference.
I am so happy to have found Estúdio Pilates Cascais in Costa da Guia, the space and the instructors are simply outstanding! I have been practicing for almost 3 years now (a combi of individual classes on the reformer and group mat wall classes). The progress I made is incredible, thanks to the personal attention of both Ana & Teresa, you rock!
Sem Pilates a minha vida não seria a mesma. Quando me mudei para Portugal tive a sorte de ter a Ana Cristina ao meu lado. Só Pilates salva!
No puedo estar más contenta. Estoy haciendo aulas individuales con Teresa y mi fuerza, flexibilidad y capacidad de mi cuerpo han cambiado notablemente. Ha sido una suerte encontrar este estudio.
Estudio Pilates Cascais is a space that combines the professionalism of a great team of instructors, the necessary equipment to teach classes at all levels, respect for each student, and the warmth of a large family. For me, it was undoubtedly the best choice.
Por muito na moda que esteja fazer Pilates, nem todos os métodos são iguais! Pense em si, venha experimentar e verá os resultados — físicos e mentais.
Visit us
Book your assessment class.
A space dedicated to serving our students with the excellence demanded by the original Method. Experience it and reap the lasting benefits.
* Exclusively for new students residing in the district.
Frequently Asked Questions
Everything you need to know before your first class.
It is an initial individual session where the instructor assesses your posture, body, and goals to direct you toward the ideal training regimen. The assessment is reserved for new local students. You can book via WhatsApp, phone, or email.
Yes, Pilates adapts to everyone: men and women of all ages, seniors, those managing chronic discomfort, recovering from injury, sedentary beginners, high-performance athletes, and individuals with disabilities.
In many cases, yes. Guided by a certified professional, Pilates strengthens core stabilizers, improves posture, and significantly relieves tension.
Yes. A healthy posture relies on a strong, flexible spine rooted in the powerhouse, with robust abdominal and back musculature supporting aligned shoulders and pelvis.
Absolutely. Improving overall mobility and freedom of movement for daily activities is one of the primary benefits.
Yes, with medical clearance. Exercises are personalized according to gestational stage and past practice history.
It depends on the cause. While Pilates supports rehabilitation, acute or persistent pain should be medically evaluated before beginning exercises.
Generally, women may benefit more from targeted strength development, while men often gain significantly in flexibility. However, every body is individual.
We are located at Alameda da Guia nº190B, Quinta do Rosário, 2750-368 Cascais. Convenient access and easy parking right outside.