I’m slumped in my chair at work, hunched over my computer, when Lisa Ortega Robertson’s words come to mind, reminding me to improve my posture. Roll your shoulders down and back, she said, an act that automatically elongates the spine.

Robertson teaches Pila­tes classes at On Balance Pila­tes Studio in Kailua, which celebrates its 20th anniversary this year. On Balance was the first Pila­tes studio on the island.

I opted to try the "Tower" class, which uses an apparatus for support. The horizontal frame houses an assortment of levers, springs, straps and attachments that allow for deep, gentle stretching and guide the body to work more efficiently. Improvement in posture and alignment is a bonus.

The exercises didn’t place a lot of stress on my body, and the class flowed at a good pace, making the transitions between moves manageable even for a newbie like me. One of the hardest parts was remembering to inhale through the nose and exhale through the mouth, instead of just breathing through my nose as I’m accustomed to with yoga.

Robertson wandered around the studio, helping participants make adjustments and checking that we were sitting up straight with a long spine by placing a foam roller behind our backs. The open-air studio has five towers, so class sizes are small and intimate.

Carol Naish, a 70-year-old Kailua resident, has been taking the "Tower" class for about three years and likes that it works all parts of the body.

"I have had knee surgery, and the tower helps me maintain strength and stability in my knee," key for her work as a dancer of 30 years with Ballet Hawaii, she said.

We started out with a workout for the feet, using a pair of squishy balls. We rolled out our ankles, balanced on the ball and tried to pick it up using the muscles in our feet. The tower was used to do an array of exercises for the arms, legs and abs. The class culminated with some stretching on foam rollers.

In a traditional Pila­tes mat class, you’d use body weight for resistance and rely on the abdominal muscles for support. The exercises are designed to tone the muscles andachieve a longer, leaner look without creating bulk. The workouts also reduce stress and boost self-confidence, Robertson said.

"The ‘Tower’ class offers spring resistance, which builds muscle faster. The springs support the limbs so a greater range of motion can beachieved," she added. "We incorporate the foam rollers, Bosu balls and barrels with the tower, which adds a nice challenge for balance."

Robertson’s motto: "You cannot build strength upon tension." And it held true for me — by the end of class, I felt as if the tension and stress in my body and mind had melted away.

I left the studio feeling looser and lighter, more balanced and grounded. If I lived closer to the studio, I’d be a regular.

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“Tryouts” features exercise and wellness classes and other fitness activities. Reach Nancy Arcayna at narcayna@staradvertiser.com or call 529-4808.