Find your first class.

Twelve people, twelve reformers. Nadia teaches the machine before she teaches the workout — where the straps go, what the springs do, how to get on and off without feeling like an idiot. You will not be behind. Everyone in Foundations is in their first six weeks, and most of them booked it feeling exactly the way you do now.

The class most of the studio takes most of the week. Fifty minutes, continuous, cued rather than demonstrated, and it assumes you already know where the straps go. Priya teaches the version of it we would put a returning regular into on their first morning.

Six people in the small studio, on the tower and the wunda chair rather than the reformer. Springs instead of momentum. It is the quietest hard thing we run — you will not be out of breath and you will absolutely know you did it the next day.

Cardio, lying down. A padded board goes on the end of the reformer and you jump against the springs for forty-five minutes while Elin plays something loud. It is the least reverent class in the building and the one regulars book first.

Six people, fifty-five minutes, slower than anything else on the timetable. Ruth spends the first ten minutes finding out what your back actually does before anyone touches a spring. It is not physiotherapy and we do not pretend it is — it is a class small enough that one person can watch how you move.

We are not going to route you into a class from a web page. Pregnancy and the postnatal year change what is sensible week by week — which trimester, whether you had a section, how the pelvic floor is doing, whether you have been cleared — and none of that fits in three questions.

Book an hour with Nadia instead. One instructor, one of you, no class to keep up with. She will tell you honestly whether Prenatal & Postnatal is right for you now, whether it is too early, or whether you want a physiotherapist before you want us. Plenty of people leave that hour with a plan and no class booked, and that is a good outcome.

Coming back from an injury is the one thing three questions cannot route safely. What we would put you in depends entirely on which injury, how long ago, what your physio has said, and what already hurts — and we would rather find that out in the room than guess at it here.

Book an hour with Ruth. She will watch how you actually move, tell you which class on the timetable fits, and tell you plainly if the answer is that you should finish with your physiotherapist before you start with us. That happens, and we would rather say it than sell you a pack.