We’re constantly on the move in Shanghai, and exercise enthusiasts are always craving new ways to get their daily dose of endorphins, hence the onslaught of new fitness trends in recent years.
Two types of workouts that have been around longer than others, however, and that everyone can agree aren’t going away anytime soon, are yoga and Pilates.
More than just exercise fads (and an excuse to buy really cute leggings), yoga is an ancient practice established in India between 2,500 and 5,000 years ago. Meanwhile, Pilates was introduced to New Yorkers by Joseph and Clara Pilates in the 1920s. Devoted practitioners will tell you that both are more a lifestyle than some passing trend, and they’re not wrong.
Though vastly different with separate philosophies and different methods of practice, both abide by a mind-body approach and proper alignment, so your whole body gets a good low-impact workout without hurting your joints.
We’ve lined up our favourite local studios that are more than just gyms — they’re community centres connecting people through health and wellness.
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Pilates
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Always wanted six pack abs but never wanted to lift weights? Pilates is an amazing workout that targets specific muscle groups with maximum impact.
The focus of the practice is on protecting your spinal alignment, keeping you safe and targeting specific musculature groups to tone and strengthen your entire body.
Pilates is also one of the only sports where you can target almost every part of your body while lying down!
TIME OUT TIP: Joseph Pilates thought up his method for modern day pilates while interned in a camp during World War I, and his first ‘students’ were his fellow prisoners of war.
PIKE
SIX
📍 1003 Wuding Road, Jing’an
⏰ Mon - Fri, 7 AM - 3 PM | Sat + Sun, 7 AM - 9 PM
Located inside Union Square complex, Pike Six is one of the absolute best studios for anyone looking for moderate to intermediate-level Pilates classes.
Focusing on the classic Pilates method, the studio employs fully licensed instructors who will work out your entire body while correcting your posture so you can get the maximum benefit from each movement.
Writer Coquina Restrepo huffing and puffing on the reformer machine
They have a huge reformer room full of Korformer Pilates machines and a mat room for floor Pilates courses and the occasional Animal Flow class.
Private lessons are also available!
THE BODY
CONCEPT
📍 245 Madang Road, Xuhui
⏰ Daily, 10 AM - 10 PM
Founded over a decade ago in 2011, The Body Concept currently has seven studios in Shanghai and one in Chengdu. The brand focuses on providing high quality, safe Pilates instruction for both professional athletes and everyday fitness enthusiasts.
The Body Concept believes that training your body is like tuning a piano: since everyone is different, fine-tuned adjustments are imperative.
Aspiring instructors can sign up for their Pilates training programme through their Movement Academy that’s accredited by the International Teacher Training Accreditation for Pilates (ITTAP).
THE
MEGAFORMER
LAB
📍 Shankangli, 358 Kangding Road, Unit 203, Jing’an
⏰ Daily, 8 AM - 7 PM
Open since March 2021, The Megaformer Lab is located on the second floor of Jing’an’s Shankang Li complex.
It is under the same family as the famous Megaformer Studio from Los Angeles, USA.
This Pilates studio uses the Lagree Fitness Method, which merges the traditional reformer method with bodybuilding techniques, and is outfitted with Megaformer’s own brand of reformer machines, which are wider and more stable than most.
Classes run between 45 to 60 minutes and vary in intensity, but are always a blast!
A fantastic option for those looking for private Pilates lessons and/or recovery practice.
The Clinic is staffed with fully accredited trainers who specialise in traditional Pilates methods and post-injury exercises.
You can also sign up for instructor courses in Pilates and yoga through its in-house Anatomy of Arts programme.
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Yoga
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In the chaotic city that is Shanghai, it’s no surprise that countless are seeking inner stillness.
TIME OUT TIP: Yoga first boomed in Shanghai in the late 1990s, around the same time Chinese national Wai Lana (born Hui Lan Zhang) released her instructional yoga series on public television stations worldwide.
Finding your yoga style is a lot like discovering your sartorial style: you should try as many styles as possible to discover what works for you, whether it’s ashtanga, hatha, vinyasa or new gravity-defying style known as aerial.
Not only do the following studios serve as relaxing sanctuaries, but they also let you work up a heavy sweat while prioritising safety and proper form.
COMMUNITY
STUDIO
📍 288 Zhaojiaobang Road, Room 208, Xuhui
⏰ Daily, 9 AM - 9 PM
Teaching yoga and Pilates, Community Studio is ideal for building your foundation, but also offers intermediate instruction.
Face your fear of heights via their aerial yoga classes, or opt in for a wide range of Pilates classes, from cardio-Pilates to prenatal Pilates.
PRAKASA
YOGA
📍 277 Wuxing Road, Xuhui | 1331 Fuxing Middle Road, Building 3, Room 202, Xuhui
⏰ Daily, 10 AM - 9 PM
Located a hop and a skip from Xujiahui Park, Prakasa Yoga aims to relieve both physical and emotional stresses from your daily life.
The studio takes an all-rounded approach to its classes, blending yoga with alignment and sound bowl healing.
Most lessons here are led in Mandarin, but anyone and everyone is welcome to sign up and flow along.
DRISHTI
VINYASA
YOGA SHALA
📍 121 Jiangsu Road, Room 8A, Channing | 200 Zhenning Road, Xin An Mansion, Room 10A, Jing’an
⏰ Daily, 6:30 AM - 10:30 PM
A favourite in Shanghai, Drishti Vinyasa Yoga Shala has a strong following and two studios in town.
TIME OUT TIP: In Sanskrit, a ‘shala’ is a ‘house’ or a ‘home,’ and the term ‘yoga shala’ is often used in place of ‘yoga studio.’
Drishti is the place to practice traditional styles of yoga, namely hatha, yin and ashtanga, try tailored approaches such as chair yoga, or learn specific skills like backbends.
From time to time, the centre even organises yoga retreats to local temples.
JUST
YOGA
📍 Tianping Hotel, 7/F, 185 Tianping Road, Xuhui
⏰ Daily, 9 AM - 9 PM
Just Yoga is a dependable studio that repeatedly receives high ratings on fitness booking platform ClassPass.
They believe that if you can carve out a sense of peace on the mat, you’ll be able to take that mindset outside the studio and have unshakable resolve.
The instructors here place strong emphasis on breathwork — all the better for students to flow through their practice in a state of total focus and calm.
PURE
YOGA
📍 999 Huaihai Road, IAPM Mall, Room 615, Xuhui
⏰ Mon - Fri, 6:30 AM - 10 PM | Sat + Sun, 8:30 AM - 10 PM
Highly popular in Shanghai and known for its modern facilities, Pure Yoga has studios around the world.
Each class is different: one might focus on fat burning, while another may revolve around toning.
We’re fans of their practical offerings, like ‘Physical Therapy for Office Workers,’ and look forward to trying their high-temperature classes (held in rooms reaching up to 40 degrees Celcius) in Shanghai’s colder seasons.
All images are courtesy of the respective establishments or sourced via public platforms. This article is not to be replicated without prior consent.
