Adopt a method that improves your strength, flexibility, and vitality intelligently.


Our classes guide you through breathing, physical exercises and relaxation techniques for becoming stronger, more flexible, healthier and energised. The small class sizes means you can reach your specific training goals, evolving quickly and safely, with experienced and dedicated instructors.

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You will learn:

  • How to develop your strength where you need it most
  • Techniques for stability and balance
  • The importance of stretching safely and gradually
  • Series of ásana (physical positions), ranging from basic to advanced
  • Techniques for enabling your mind and inner attitude to allow you to progress further in your training
  • How to connect sequences of movements
  • Effective breathing techniques to maximise your performance, both inside and outside of the classroom
“I am an un-athletic 40 year old with three kids under 6, a very busy business life and a penchant for enjoying the finer things in life. Like most other City people time and stress are a constant battle. Despite trying to stay aerobically fit since my 20’s, up until I started DeRose 2 years ago I had suffered from on and off chronic low back pain for years, even marrying a Chiropractor to try and get rid of it! Sonia and Gustavo have genuinely revolutionized the way I think about my body, my breathing and their work has hugely increased my flexibility (not that most of my fellow students can tell watching me in Class). I have never done so little actual aerobic exercise but I have never felt better. Best of all I almost never suffer from low back pain. If you are only going to do one form of exercise do DeRose.”
— Rory Hardick

Old habits will keep you from achieving your potential

Some of the tools we use are respiratory re-education, stress management, organic body techniques that promote vitality and energy, procedures that enhance emotional relaxation and mental concentration.



Watch some of our techniques

Carlo Mea

Daniel Suassuna 

Nuno Cramês

Placido Salles

Anderson Gouveia

Yael Barcesat


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How to improve your body performance in an intelligent way that respects your biological rhythm?

DeRose Method has more than 2,000 body techniques that develop yourself: flexibility, strength, and body awareness.

We have several groups of techniques: forward bending, retroflexion, lateral bending, torsion, muscle strengthening, traction, pelvic opening, balance, which are trained standing, sitting or lying down. You practice the techniques without repetition, the development is isometric, which at the same time generates flexibility and strength. In addition, it does not wear out your joints or generate for you any risk of muscle damage. We have eight general rules of execution: coordinated breathing, permanence, repetition (none), localization of consciousness, metallization, didactic angle, equalization, safety.

We do not do warm up because it is not necessary in our type of training. But make no mistake, the techniques are extremely strong and very efficient in developing strength and flexibility. You gradually develop your body analogous to the characteristics of a feline. Dexterity, precision, subtlety and strength. Your viscerally is quite exacerbated, as well as your vitality and energy.