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DRIVEN BY THE
HEAT OF THE MOMENT

YOUR SWEAT TURNS TO SHINE

MEANINGFUL MOVEMENT // EVERY BODY. EVERY LEVEL. EVERY DAY.

One exists because we believe yoga and Pilates, practised with genuine awareness, change how you move through the rest of your life. They’re a way of knowing yourself more deeply. We call this Meaningful Movement, and it runs through every class, every teacher and every modality on our timetable.

That belief shapes everything we do. It builds a timetable of 300+ weekly classes across hot yoga, Pilates, reformer and restorative practice, so depth is never the privilege of the few. And it changes how we teach: not to the class, but to the individual within it, so that over time the practice itself becomes your most honest teacher.

What follows is every class we offer, and the thinking behind each one.

OUR YOGA STYLE

“To sweat is to pray, to make an offering of your innermost self. Sweat is holy water, prayer beads, pearls of liquid that release your past. Sweat is an ancient and universal form of self healing.” – Gabrielle Roth

Each class at One is a co-creation between you and us. We guide you through it in a beautiful, contemporary studio, with a fresh-air, low-energy heating system and complimentary mats, blocks, bolsters and straps to make every session as comfortable as possible. There’s a common framework, but each class explores different themes and postures that shift with the teacher.

Our hot yoga draws on the founding principles of Bikram, Ashtanga and Iyengar, building on established postures and breathing exercises in a heated space that echoes the climate of yoga’s native India. New to yoga or practising for years, our timetable of 300+ weekly classes has something for every level and every body.

SLOW HOT FLOW

“WHERE SWEAT TURNS TO SHINE”

One’s signature hot yoga class is built around personal progress. This 37°C vinyasa-style flow balances freedom with structure and resets your limits, class by class.

The 60 minutes move through balance poses, deep core work, floor work and guided relaxation. Heated to the body’s core temperature, Slow Hot Flow tests your physical strength and your mental fortitude, then leaves you in a state of bliss. Rest whenever you need to.

Suitable for all levels. If you’re new to hot yoga, start here.

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WARM FLOW

“BEND ‘TIL YOU CAN’T BREAK”

Feel the heat build from the inside out, and find abilities you didn’t know you had.

Warm Flow is a contemporary practice that stretches and strengthens you, physically and mentally. It holds the core tenets of yoga, breath-led movement and a mind-muscle connection, and brings them together with more modern ways of moving.

At an easy 27 degrees, the lower temperature gives you room to explore inversions and arm balances with more confidence. These are postures that ask as much of your focus as your strength. If you’re ready to move with more intensity and play at your edges, this is your class.

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SLOW HOT FLOW ESSENTIALS

“PROGRESS WITH PURPOSE”

This is your dedicated space to build a practice that’s truly yours. Run as a workshop at 37°C, each class works through the detail behind the postures: the alignment, the transitions, the reasoning. You then carry that understanding into every general class you attend.

Here you can learn variations, ask questions, and try postures that might otherwise feel out of reach. New to yoga, coming back after a break, or wanting more structure in your practice, Essentials gives you the time and attention a general flow class can’t.

Recommended for beginners, and for anyone who wants to understand the how and why behind what they’re doing. Strong understanding builds strong practice.

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Beginner Yoga Classes at One Hot Yoga & Pilates

YIN YOGA

“YIN FOR THE WIN”

Yin is a practice for creating balance in the body, the nervous system and the mind. Held in a warm room, it uses long, supported postures to release the connective tissue, the fascia, ligaments and tendons, that active styles can’t reach.

It’s the natural complement to our more active yoga and Pilates classes, and it suits every level. Whether you want stress relief, more flexibility, open hips, or simply a counterweight to a demanding life, Yin is your practice. Commit to composure and challenge yourself differently.

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ONE HOT STILL

“BETWEEN ACTION AND REACTION”

In a culture that prizes doing, One Hot Still is a practice of being. It draws on Yin yoga, breathwork and mindfulness-based movement to offer something increasingly rare: genuine, restorative rest.

Long-held, supported postures work into the body’s connective tissue, encouraging a release that active practice can’t reach. Guided breathwork holds you in the present, slowing the nervous system and settling you into deep, meditative stillness. What was braced begins to soften. What was racing begins to settle.

Think of it as moving meditation, a structured space to turn inward, reconnect with your breath, and find the kind of mental clarity that mindfulness is known for. The benefits carry beyond the mat: better sleep, less stress and anxiety, and a calmer relationship with your own mind.

Offered once a month across both studios, alternating between yoga and Pilates. Suitable for all levels and all bodies. It asks only that you arrive, and allow.

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ONE HOT RESTORE 75MIN

“RETURN TO YOURSELF”

This 75-minute active recovery class is a steady return to balance, for the times your body has been asking to be met rather than pushed. Through myofascial release, mobility work, stretching and gentle strength work, you move with intention over effort and give your body the space to reorganise and settle.

This is not passive rest. Active recovery works with the body’s systems rather than against them: reducing inflammation, restoring range of motion, flushing the connective tissue and speeding up the repair that harder training demands. Sore after a strong week of classes, wanting to stay ahead of injury, or building the recovery habit that makes every other session better, this is the class that fills the gap.

Each class runs simple, effective tools through the practice, including self-myofascial release with props, to build endurance, restore ease and clear built-up tension. You’ll leave lighter, more mobile and more connected to how you actually feel.

Suitable for all levels, and a natural complement to your more active yoga or Pilates. It grew out of the strong response to One’s restore-focused Masterclasses.

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OUR PILATES STYLE

There’s a reason people become devoted to Pilates. They become the master of their own bodies, building strength, restoring balance and moving with a new quality of awareness. That control brings its own satisfaction, the mental and physical linking up as you learn to move mindfully. The goal is alignment, inside the studio and out.

We offer the full scope of the Pilates method across Mat, Reformer and Studio Equipment. Each style moves the body through every plane of motion, building strength, mobility, control and coordination. Some people are drawn to the precision of classical Pilates, others to the resistance of the reformer or the close attention of small-group studio work. Every style can be tailored to your goals, and together they make a complete, balanced practice, exactly as Joseph Pilates intended.

A hot mat pilates class at One Hot Yoga & Pilates Sydney studio

MAT PILATES 27°C

“LAY FOUNDATIONS FOR TRANSFORMATION”

The classical Pilates mat series developed by Joseph Pilates, taught with a contemporary attitude. Mat Pilates is the foundation of the whole method, and a strong, equipment-free practice in its own right.

It complements your reformer work, testing and building core control, spinal articulation and your ability to stabilise, mobilise and lengthen. Because it’s entirely bodyweight, the focus sits on range of motion and precise, conscious movement, keeping the muscles engaged throughout. One of the most accessible ways to start Pilates, and one of the most underestimated.

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HOT MAT PILATES 37°C

“IGNITE PRECISION AND POWER”

One Hot Yoga & Pilates was the first studio in the world to offer Hot Mat Pilates.

This strong mat sequence works spinal mobility and builds deep core control in a room heated to 37°C. The heat lets the muscles and connective tissue work more freely, adding to the benefit of every exercise. You’ll make the most of traditional and modern Pilates equipment across an intense, focused 45 minutes.

It’s a rare combination: the precision and principles of classical Pilates with the physiological benefits of heat. If you want to know what Pilates can really do, this is it.

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REFORMER PILATES

CLASS LEVELS

The reformer is one of the most intelligent pieces of movement equipment ever designed, and like anything sophisticated, it rewards preparation. One offers four reformer Pilates classes, taking you from your very first session to your most advanced practice. Here’s how to find your level.

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REFORMER ESSENTIALS

“STRONG FOUNDATIONS, LASTING RESULTS”

LEVEL: BEGINNER

This is where foundations are built and confidence begins. With deeper instruction, careful setup of both body and machine in every position, and a slower, more considered tempo, Reformer Essentials gives you the time to understand the Pilates method from the ground up.

The exercises are chosen to ready you for open-level classes, building the strength, body awareness and technical understanding that makes every class after it land better. This isn’t a slower version of the open class. It’s the class that makes the open class make sense.

Suitable for complete beginners, anyone coming back after a break, and those returning from injury. Pre and post-natal friendly. Prerequisite: good general health.

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Pilates Teacher Training with One Hot Yoga & Pilates
Learn to Teach Mat & Reformer Pilates

REFORMER OPEN

“LAY FOUNDATIONS FOR TRANSFORMATION”

LEVEL: Intermediate

An intermediate reformer class built around a challenging, full-body workout. Our signature style runs the Pilates method through flowing transitions that keep you moving the whole class, using the resistance of the reformer springs to lengthen, strengthen and stabilise while it sculpts.

It suits those who are fit, free of injury and ready to be challenged. Progressions run throughout to meet every body where it is. Expect to sweat.

Prerequisite: we recommend 5 to 10 Reformer Essentials classes, good general health, and being free of injury or pregnancy.

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DYNAMIC REFORMER

“PRECISION IN MOTION”

LEVEL: ADVANCED

An advanced reformer class that challenges experienced practitioners at every level. Continuous movement and flowing transitions bring Pilates together with functional fitness for a full-body workout that builds body intelligence through strength, technical precision, endurance and cardiovascular conditioning.

Each exercise is cued in a flowing style that asks for focus, coordination and commitment. Expect to burn, shake and sweat.

Prerequisite: we recommend 10 or more Reformer Open classes, or instructor endorsement. Good general health, fit and free of injury or pregnancy.

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Lucinda Mills, Owner of One Hot Yoga & Pilates, demonstrates on Pilates Reformer

CARDIO REFORMER

“SWEAT SMARTER, MOVE BETTER”

LEVEL: Open (fitness required)

A high-intensity cardio Pilates workout on the Jumpboard and reformer. Cardio Reformer brings Pilates principles together with low-impact jumping and fitness-based exercises for a full-body cardio session. You’ll lift your heart rate, build cardiovascular fitness and challenge your body in a way that stays joint-friendly and precise.

The Jumpboard swaps impact for resistance, so you get the intensity of cardio without the load on your joints. A strong complement to the rest of your Pilates and yoga.

Prerequisite: good general health, fit and free of injury or pregnancy.

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STUDIO PILATES

“ALL THE EQUIPMENT, ALL THE ATTENTION”

Studio Pilates is the most personalised, equipment-rich way to practise the method. One offers the full complement of studio apparatus, including the Cadillac, Wunder Chair, Ladder Barrel and Band Reformer, in Private and Small Group formats across our Melbourne and Sydney studios.

Your specialist instructor designs a program around your body, your history and your goals, with the kind of individual attention, guidance and accountability a group class can’t give. Beginner, athlete cross-training, recovering from injury, pregnant, or simply wanting to go deeper, Studio Pilates meets you exactly where you are.

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STUDIO PILATES ESSENTIALS

“PERSONALISED FROM THE VERY FIRST SESSION”

Studio Pilates Essentials is the way in to One’s most tailored Pilates offering. Working across the full suite of apparatus, the Cadillac, Wunder Chair, Ladder Barrel, Band Reformer and more, in a group of no more than four, you get the kind of personal attention that turns a practice into a discipline.

In this introductory class, your instructor walks you through the purpose and principles of each piece of equipment, takes time to understand your body and your goals, and starts building a program that’s genuinely yours. You leave with a foundation of body awareness, control and confidence that carries into every other class at One.

If you’ve ever wanted the depth of a private session with the community of a class and the equipment of a dedicated Pilates studio, start here.

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BENEFITS OF ONE HOT YOGA & PILATES

The benefits are better felt than listed. Still, here are a few of them.

– Increased muscle tone, strength and flexibility
– Improved balance and coordination
– Stress relief and improved ability to manage anxiety
– Weight loss and body composition change
– Anti-ageing effects and improved skin health from heat-induced circulation
– Improved sleep and nervous system recovery
– Heightened immune functioning
– Improved cardiovascular fitness and circulation
– Enhanced concentration and mental clarity
– Improved posture and relief from back and joint pain
– Increased body awareness and mindful movement

SET YOUR INTENTION
Learning to give a hands on assist during a yoga class in yoga teacher training

FRIDAY FLOWS, MASTERCLASSES & WORKSHOPS

We build community through Friday Flows, Masterclasses and Workshops that extend your regular classes. Each session changes with the teacher or guest, pushing your practice further in technique, philosophy and depth.

Keep an eye on the community feed in the One Hot App, or our social channels, for upcoming yoga and Pilates events.

SEE WHAT'S ON

NEW TO ONE

The most important part is the day you decide to start. This is your time to explore: try different yoga and Pilates styles, find your teachers, and know you’re welcome at both our South Yarra and Potts Point studios.

Once you settle into a regular routine, the benefits start to show up on their own. Then it’s practice, practice, practice, until routine becomes ritual.

START YOUR JOURNEY