Align Pilates Team

Align Pilates Team

February is national Heart Health Awareness month and at Align we are excited to participate. According to the American Hearth Association, someone dies from heart disease, stroke or another type of cardiovascular disease every 43 seconds in this country!

Making heart disease the leading cause of death for both men and women in the United States. But the good news is, it’s one of the most preventable diseases. With a nutrient dense diet, exercise, and meditation a healthy heart is easy to achieve.

Heart Disease is actually a generic term for variety of issues that take place within the Cardiovascular System. The Cardiovascular System is comprised of our blood, the blood vessels, and the heart. The intricate coordination of these three components is truly the life force of the human body. A properly functioning cardiovascular system delivers oxygen and nutrients to all parts of the body like the organs, muscles and bones. Making the health of this system crucial to the overall function of the human body, and its wellness.

Defects of the heart present at birth are known as congenital heart defects.

Coronary artery disease, also called coronary heart disease or cardiovascular disease, is a condition in which plaque that is made up of fat, cholesterol, calcium and other substances in the blood, builds up inside the coronary arteries. This plaque build-up is called “atherosclerosis”. Plaque can grow large enough to reduce, or completely block blood flow through an artery. This plaque may rupture causing a “blood clot” to form. When the blockage takes place in a blood vessel that feeds the heart, the result is a “heart attack” or depending on the severity, Sudden Cardiac Death. If the plaque build-up or blood clot rupture occurs in the carotid arteries on either side of the neck, this is called Carotid Artery Disease and can result in a “stroke”. Peripheral Arterial Disease is when the major arteries that supply blood to the legs, arms or pelvis are obstructed. If blood flow to any of these areas of the body is reduced or blocked, numbness, pain and sometimes dangerous, infections such as gangrene can occur.

Rest assured! By choosing a heart healthy lifestyle your chances of heart disease are greatly reduced. According to The Heart Foundation, engaging in moderate exercise for 30 minuets a day, 5 days a week is part of a heart healthy lifestyle. Pilates and yoga fit that prescription perfectly. Both Pilates and yoga are systems of exercises designed to improve physical strength, flexibility, and posture, and enhance mental awareness. Also, chronic stress has been strongly linked as a contributor to heart disease. The enhanced mental awareness, mindfulness, and meditative qualities of Pilates and yoga have proven to offset the negative effects of stress. Thus making both forms of movement a great choice for a healthy heart.

Come and experience Pilates and yoga this month at Align and fill your heart not only with love, but with wellness too.


If you want to get in shape, better your life, or just need help with finding the best Pilates and yoga experience, connect with Nicole or Cara by calling (949) 481-3577, stop by the studio at 31896 Plaza Drive, Suite E-6 in San Juan Capistrano or visit www.alignpilatescenter.com

According to the University of Maryland Medical Center, Scoliosis affects nearly six million people in the U.S. alone. Making it the most common spinal deformity in our society. Scoliosis is a generic term that refers to any imbalanced curvature in the spine due to a genetic predisposition, or habitual muscle patterning.

Either way, exercising has shown to be extremely beneficial in addressing issues associated with Scoliosis. Especially, exercise modalities known to emphasis core strength like Pilates and yoga.

Scoliosis in its simplest terms is a problem of asymmetry. Ideally the right and left sides of the body should be balanced equally with strength, flexibility, and alignment. Scoliosis is classified in two ways, structural or functional.

Structural scoliosis is a genetic disturbance in the normal growth pattern of a healthy child. Approximately 70% of those afflicted are girls, and higher rates of occurrence are evident in young athletes. The highest rates are among female dancers, gymnasts and swimmers. Nonstructural or functional scoliosis is due to imbalanced muscular loading on the spine. It is a reversible curvature that appears in a structurally normal spine. The causes for functional scoliosis can be due to lower limb discrepancy, poor posture, and chronic repetitive motion.

In structural scoliosis, there is generally a predominant C or S curve and several secondary or compensatory curves. The most common curve occurs in the upper part of the thoracic spine. The compensatory curves often develop in the opposite direction either above or below the major curve. The body compensates for these structural misalignments by creating a concave side of the trunk and a convex side of the trunk. The spine is not only curved to the right and left, but usually has rotation or a spiral also. Scoliosis is measured in degrees and is categorized as being mild under 20 degrees, moderate 20–40 degrees, and severe is over 40 degrees. Surgery may be recommended for severe scoliosis, but only a very small percentage of cases are in this category.

“For the non-operative scoliosis patient there is nothing better than exercise,” says Dr. Ramin Bagheri of the San Diego Center for Spinal Disorders. “My main goal is to the have my patients keep their back muscles, core abdominal muscles and spinal musculature in tip top shape.” He highly recommends Pilates, Yoga, and swimming to his scoliosis patients regularly.

The principles and repertoire found in Pilates and yoga are very detailed in spinal alignment, balance, strength and flexibility. Making them the perfect option to help overcome issues associated with scoliosis. At Align, we strongly advise anyone who has scoliosis to attend private sessions first. Eventually joining classes once they have a clearer understanding of their curvature and the method of movement. Everyone is unique, and so to are the curves in scoliosis. Private sessions will allow one to learn and understand their own body’s curves and imbalances. Giving them the proper tools to combat scoliosis with movement, and produce the best results possible.


If you want to get in shape, better your life, or just need help with finding the best Pilates and yoga experience, connect with Nicole or Cara by calling (949) 481-3577, stop by the studio at 31896 Plaza Drive, Suite E-6 in San Juan Capistrano or visit www.alignpilatescenter.com

“I've got to keep breathing.
It’ll be my worst business mistake if I don’t,”

Steve Martin once said.

Not to sound too morbid, but if you are not breathing you’re not living—literally.

Now, please take a moment to inhale. Breathe in through the noise. Fill the lungs. Softly exhale through the mouth. Notice that when you inhale your ribs expand. The chest lifts and the muscles in the upper torso are stretched. As you exhale the ribs gently fall and your abdominals engage, bringing you back to your core.

Do you feel lighter, hopefully a little calmer and more aware of your body? With the constant go-go-go mentality these days and the rat race pace we all try and keep up with, most people don’t adequately breathe. Sadly, this starves the body of valuable oxygen. Not taking time to fully breathe can put major stress on the body and contribute to undesired health issues. The simple act of noticing your breath at any point in time can do wonders for your wellbeing.

As humans, our respiratory system separates us from all of the other animals on Earth. We are the only species that can control our breathing independent of our body’s action. This simple fact allows us to be sprinters, long distant runners and swimmers.
For example, a cheetah’s leg muscles are attached to its diaphragm. When it runs faster the lungs pump harder, delivering more oxygen when needed. Our leg muscles are not attached to our diaphragm or lungs. This gives us the power to hold our breath or breathe faster when needed. Our respiratory system contains both voluntary muscles, like the external and internal intercostal muscles of the ribs and the diaphragm, as well as many involuntary muscles—such as the lungs. All of this means you can consciously control your breathing to point of manipulating it.

Or you can go all through life never think about it and some how still be alive.

With the complexity of breathing, the pace of life, the stress of our society and the impact it all has on our bodies, learning how to breathe is another tool or secret weapon you can gain to provide yourself a better quality of health and living. Studies have show stress to be the number one cause of disease, including depression, hypertension and much more. Learning few different ways to breathe can be priceless.

Within all of the various yoga and Pilates practices there are numerous techniques to help you realize the potential of breathing. At ALIGN we know that a good quality Pilates and yoga sessions will get you breathing differently.

Here’s what happens when you take five minuets out of your day and do a few breathing exercises:

  • Your muscles relax—you’ll find it’s difficult to maintain a lot of physical tension when you are breathing properly.
  • Oxygen delivery improves—fresh oxygen is then able to pour into every cell of the body, increasing the functionality of every system in the body.
  • Blood pressure lowers. As your muscles let go of tension your blood vessels dilate and your blood pressure can return to a normal level.
  • Endorphins are released helping with feelings of well-being, as well as providing pain relief.
  • Detoxification improves—good breathing habits help the lymphatic system function properly, encouraging the release of harmful toxins, cleansing the body, giving it power to direct its energy to more productive functions.
  • Most of our clients at ALIGN notice that after a breathing session they look ten times younger with more vitality and sparkle in their eyes.
  • You will also notice improved mental concentration and physical stamina.

Come breathe at ALIGN today. Breathe! Reap the benefits and feel alive!

If you want to get in shape, better your life, or just need help with finding the best Pilates and yoga experience, connect with Nicole or Cara by calling (949) 481-3577, stop by the studio at 31896 Plaza Drive, Suite E-6 in San Juan Capistrano or visit www.alignpilatescenter.com

In the medical and science field research is finding the act of meditation contains a multitude of health benefits. These studies are discovering that the many forms of meditation drastically offset the effects of stress and aging at a cellular level. So much so, that some doctors and scientist are proclaiming meditation could be the future of medicine.

For example, a study published in the journal Circulation: Cardiovascular Quality and Outcomes, looked at 201 people with coronary heart disease and asked them to either take a health education class promoting better diet and exercise or one on Transcendental Meditation. Researchers followed up with participants for the next five years and found that those who took the meditation class had a 48 percent reduction in their overall risk of heart attack, stroke and death.

Another landmark study led by Harvard University and Massachusetts General Hospital found in as little as eight weeks of meditation people experience decreased anxiety and greater feelings of calm; it also produced growth in the areas of the brain associated with memory, empathy, sense of self and stress regulation.

Many more studies like these are being conducted and continue to prove the benefits of mediation. The best part is that mediation is easy! Anyone can do it. Any preconceived ideas about meditation should be forgotten. Meditation is a practice that helps us take a break from the hectic pace of everyday life. It doesn’t require a specific spiritual belief, even a few minutes of meditation helps, and you don’t even have to be sitting in an awkward lotus position to start soaking in the positive vibes.

There are many different forms of mediation backed by doctors and scientists, including Mindful Meditation and Transcendental Meditation. These same doctors and scientists also recognize mindful movement like tai chi, Pilates and yoga as mediation. In the end, all types of mediation result in taking us beyond the noisy chatter of the mind into a place of stillness and silence. It is here where the brain and the body can begin to heel and create a better quality of life. Come and combat aging, release stress and mediate with us at Align Pilates and Yoga Center.

If you want to get in shape, better your life, or just need help with finding the best Pilates and yoga experience, connect with Nicole or Cara by calling (949) 481-3577, stop by the studio at 31896 Plaza Drive, Suite E-6 in San Juan Capistrano or visit www.alignpilatescenter.com

When the glutes and abs work harmoniously together the body will live happily ever after. In the last few years the abs have been getting a great deal of credit for a healthy back.

But the glutes (a.k.a. your bum) are just as important when it comes to proper posture and back health. And when the core and glutes coordinate and connect with one another magic truly happens!

The buttock area consists of muscles called the Gluteus Maximus, Gluteus Medius and Gluteus Minimus, as well as a group of six smaller but very important deeper hip muscles. Together they are known as the glutes and they have a number of import roles in the body. Gluteus Maximus, the largest, has a primary role to extend your leg backwards as your walk, run, climb stairs and get up from sitting. The Glutius Medius and Minimus work to stabilize the pelvis and femur, and aid in rotation of the leg.

The Pilates and yoga method have a firm understanding of the glutes and abs, with exercises and poses designed specifically to strengthen them.

The combination of both strong glutes and abs is what gives them their power. It also plays an enormous role in joint health. If the glutes and abs are not strong and working correctly with one another, other muscles in the body will take over whenever you walk, run or pick up something heavy. Muscles at the front of the leg, like the quadriceps and your psoas, which runs from the spine to top of the femur, may compensate and overwork. In turn this creates compression and tightness in your lower back. Your hamstrings may try to assist and shorten. The surface muscles along your spine may also try to pull the leg back to propel you forward, as this is not their primary job, these back muscles will tighten and fatigue. Leading to many problems within the ankles, shins, knees and spine. But when working together, these muscles produce a powerhouse body that is stable and strong.

The Pilates and yoga method have a firm understanding of the glutes and abs, with exercises and poses designed specifically to strengthen them. Unite your glutes and abs today at Align and experience this loving relationship.

If you want to get in shape, better your life, or just need help with finding the best Pilates and yoga experience, connect with Nicole or Cara by calling (949) 481-3577, stop by the studio at 31896 Plaza Drive, Suite E-6 in San Juan Capistrano or visit
www.alignpilatescenter.com

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