First timers

Simply click through to your preferred studio location and follow the prompt to book online. You can also contact your preferred studio by email/phone. Visit our Melbourne CBD, Moonee Ponds or Richmond studio pages to start your online booking.

Studio sessions at Aligned for Life Pilates incorporate a range of traditional Joseph Pilates inspired apparatus. Throughout your journey at Aligned for Life Pilates you will become familiar with the Reformer, Cadillac (trap table), Wunda Chair, Pilates Armchair, Barrels, Ped-A-Pul, Foot Corrector, Toe Corrector, Guillotine, Electric chair and Highbacked Chair. We call it our ‘Adult Playground’.

Any age is welcome! Our youngest clients are 12 and our oldest clients are 86, some are here to rehabilitate, some are here to escape the stresses of daily life.

It’s really up to you. During the early morning sessions, the studios are full of both males and females on their way to work. Getting in an early session can ensure you are ready to fully participate in your day.

We recommend you start with an introductory session. This will provide you with an opportunity to learn the basics and get to know your instructor. From this session, we will create an individual program tailored specifically to your postural needs and training goals. This ensures that each and every client gets the best workout for their individual needs and goals.

After your first introductory session you can then select from our range of Studio packages:

• Regular sessions are held with 4 clients and 1 teacher.
• Duet sessions are held with 2 clients and 1 instructor.
• Private sessions are with 1 client and teacher.
• Trainee instructor sessions are held with up to 3 clients and 1 trainee instructor under the supervision of a Diploma qualified instructor or NPT assessor.

Our Studio Session pricing is determined on instructor experience so there is a service and price suitable for everybody’s needs and wants.

Of course. Pilates will increase your flexibility. Once we assess your posture during the introductory session will be able to specifically address your strengths and weaknesses before starting work on assisting the body to gain an optimal balance between strength and flexibility. 

Classes

Something that is comfortable to move in and not too baggy so we can see your physique. Ideally avoid tight waistbands and zippers.

Nothing but yourself, maybe a towel and a clean pair of socks. We have everything else you will. We will supply all the equipment, mats, blocks, etc. that you might use. 

We understand delays happen, stuck in traffic, trains cancelled. Argh! We recommend calling us, and if we can, we will accommodate your delay by completing the session with a shortened program.

We have a 24 hour cancellation policy. However, when extenuating circumstances present themselves contact your studio owner to discuss your options further.

Yes, you can. Our Trainee Instructor sessions are taught by trainees who are completing Work Experience hours with us at Aligned for Life Pilates. These trainees are enrolled in the Diploma course with National Pilates Training (our partner company and organisation). The hours spent by trainees teaching real time clients are an integral part of assisting the trainee in building skills and knowledge.

These sessions are offered at a discounted rate. We would love for you to come along and support our trainees. These sessions will also provide you with a great introduction to the Pilates method and its life changing benefits.

Prenatal

The Pilates Method is an ideal form of exercise for pregnancy. We recommend signing up with a fully qualified instructor, in a fully equipped studio. This will ensure the instructor has strong skills in programming for pregnancy.

Both the nature of the Pilates method, and the unique equipment used, allow the workout to focus on the body in its entirety. Pilates is also completely adaptable in terms of load for strength gain, range of movement and body positioning. These are all important considerations during pregnancy. In a fully equipped studio we can cater, not only to the different stages of pregnancy, but to each individual pregnancy as well. The Pilates method and the continuing practise of the method will offer the pregnant client an opportunity to learn breathing techniques that will be useful during labour.

By commencing Pilates prior to falling pregnant you allow the body more time to gain the strength needed to support the body, especially the spine, throughout pregnancy. Unfortunately, not all of us have the luxury of preparation. If this is the case Sports Medicine Australia now advocates that it is safe to start an exercise program during pregnancy. And Pilates has been recommended in the safe list of recommended exercise.

To commence Pilates when pregnant, you will need to seek clearance from your treating practitioner to ensure that there are no contraindications.

A new mother can commence Pilates sessions after clearance from your treating practitioner. A return to Pilates is recommended 6-8 weeks post birth. We can commence Pilates exercises to support the repair of the body and in particular the pelvic floor, as soon as the new mother is comfortable. The Royal Women’s Hospital recommends 1-2 days following birth, as long as there no increased pain as an ideal time to commence work on the pelvis and its repair following labour.

A post-natal workout continues to focus on the body in its entirety with special consideration once again on the pelvic floor, as it has been weakened by the pregnancy and birth process. Great care also needs to be taken when building back abdominal strength, due to the possibility of diastasis. The traditional crunch or sit up will only exacerbate that problem, whereas the Pilates method offers many options for supported abdominal work until the diastasis has reduced to 1-2cm. Exercise also plays a big role in preventing and overcoming postnatal depression.

General information

The Pilates Method is an exercise system devised by a man named Joseph Pilates in the 1800’s, on purpose built spring loaded equipment. He believed his method would revolutionise the health system. The method he created is designed for physical and mental conditioning.

The Pilates method is suitable for all conditions, ages and levels of ability. Whether you have chronic low back pain, are suffering from arthritis, pregnant or have been diagnosed with osteoporosis, the Pilates Method is diverse in its capability and broad in its suitability. Above all, the benefits are life changing.

At Aligned for Life Pilates we create individual tailored programs for each client.
Each and every client will be encouraged to reach their physical potential.
We have a range of instructors.
We have depth of knowledge.
We are experienced in teaching, coaching and mentoring.
We have sound and strong clinical application of the Pilates method.
We have all studied Anatomy and Physiology and understand it.
Our instructors are passionate.
We all believe in the Pilates method.
We all practise the Pilates method.
We are all fully qualified Pilates instructors.
Several of us are industry leaders.
We have a tried and tested reputation.
We are committed.
We love people.
We love helping people to get to know their body and live a happier and healthier life with a happier and healthy body.

The following health funds recognise the role of a Pilates Instructor in the prevention and correction of health and physical conditions.

• Australian Health Management (AHM) (Health Improvement Benefit)
• HCF (Health Management Program)
• CBHS Health Fund Limited (Health Management Program)
• GMF Health Fund
• Health Care Insurance Limited (HCILTD)
• NIB (Healthier Lifestyle Benefit)
• Teachers Federation Health (Health Lifestyle Benefits)
• Transport Health
• Health Partners

These are the main health funds that you can obtain rebates from - some of them are dependent on your level of coverage.

You can claim as long as your instructor is registered with the Pilates Alliance Australasia (PAA).

The following Aligned for Life Pilates instructors are registered with PAA:

Aligned for Life Pilates – CBD Studio

• Katrina Edwards
• Chantel Roulston
• Benjamin Rashleigh
• Maggie Macgill
• Lara McFarlane
• Lauren Kempster
• Ashlea Crupi
• Emma Macey

Aligned for Life Pilates – Moonee Ponds Studio

• Kath Banks
• Danielle Jones
• Lonia Catalano
• Katy Day
• Kellie Brearley
• Lina Condemi

Aligned for Life Pilates – Richmond

• Wendy Turner
• Alex Andrews
• Lara McFarlane
• Lauren Kempster
• Edwina Bolger

Our corporate health programs address the common issues currently faced in the workplace. With increased sitting and more time spent flexed at a desk working at computers, we are currently facing a health epidemic never before seen. Obesity, diabetes and low back pain are all on the increase. This causes a lack of productivity and efficiency. Our programs encourage and educate the worker to take charge of their own physical health and wellbeing.

Our programs include:

• Desk based exercise program
• Work place risk assessment
• Group mat work sessions

Our programs are based on the principles and concepts of the Pilates Method. We know the education and practise of this method taught by our staff will change your employees’ behaviours and attitudes related to health and wellbeing and increase their productivity and zest for life.

Take the first step today and let us help shape a healthier and happier workplace. Contact us for further information.

Pilates and the body

Whether you are an AFL footballer, circus performer, play district cricket or enjoy a weekly round of golf, we all enjoy feeling successful at what we do - no matter if we are a hobbyist or professional. The benefits of attending Pilates studio sessions for specific sport conditioning will have immediate impact on your sport. All sports have unique and specific skills and requirements. These can all be addressed in a well programmed Pilates studio session. The impact will be felt immediately and will have a significant effect.

The senior staff at Aligned for Life Pilates have been involved with the following elite sport groups:

• VIS Gymnastics – Katrina Edwards
• Maribrynong Sports College – Kath Banks
• Williamstown VFL Club – Katrina Edwards
• Essendon Football Club - AFL– Katrina Edwards
• Western Bulldogs Football Club - AFL(current) – Katrina Edwards
• VFL individual players (current)
• Essendon Baseball Club (current)
• Melbourne City football Club – A- league Soccer – Katrina Edwards
• Western Crusaders Gridiron Club – (current)
• Australian Women’s Gridiron Team (current)– Benjamin Rashleigh
• Western Bulldogs Women’s team – WAFL ( current) - Kath Banks

As a dancer, both the professional and the hobbyist is working for the sometimes unobtainable perfect technique and physique. Along the way many suffer serious injuries – some of which come about from poor technique, and others from fatigue and overuse. At Aligned for Life Pilates we specialise in understanding the demands of a dancer, the technique required and therefore the importance of cross training. Undertaking Pilates studio sessions with qualified instructors who have a deep understanding of classical ballet is an essential part of developing both a sound technique and physical maturity.

At Aligned for Life Pilates we are involved with the following elite dance groups:

• Performers from ‘King Kong’, ‘Jersey Boy’s’ and ‘A Chorus Line’
• Victorian College of the Arts – dancers
• NICA Circus
• Australian Ballet School –Katrina Edwards, Chantel Roulston, Kath Banks

Yes, you can. Due to the uniquely designed Pilates equipment, the Pilates method has the ability to have great effect on rebalancing the body and is commonly used for cross training.

For each sport or activity, the body performs certain actions or movements. Some sports are non-weight bearing, like cycling and swimming. Some are weight bearing, like weight lifting, classical ballet, football, soccer and golf.

Performing the actions required for any chosen sport or activity places stresses and load repeatedly on certain joint(s) and muscles – thus quickly creating an imbalance within the body. Non-weight bearing vs. weight bearing has an impact on the survival of the skeletal system as a whole. Addressing that imbalance both muscularly and skeletally will not only improve your ability to execute that action or combination of movements more accurately, efficiently and effectively, but you will also minimise your risk of injury.

We have seen that increasing range of motion/flexibility, along with joint stability, and addressing loading vs. unloading of the joints, can have enormous cross training advantages in terms of performance longevity.

Identifying imbalance or over activity is key. Getting to know the actions or movements related and required for each chosen sport or activity then leads to improved skills. The body, therefore, feels like it can push the extra mile within specific training drills.

Yes, it can.

What is Scoliosis?
A scoliotic spine is a spine which curves sideways, either in a ‘C’ or an ‘S’ shape, as opposed to the standard spine which looks to be in a straight line from the back. There is also often an element of rotation with scoliosis, so that the spine appears twisted.
Scoliosis can range in severity from barely noticeable through to severe (and painful). It can be a structural issue, caused by curvature of the bones, or a non-structural one, caused by asymmetry in the soft tissue or postural muscles.

A qualified Pilates instructor can work to alleviate the symptoms of scoliosis by strengthening the posture and its supporting musculature. It is important to work on stabilising the core musculature while also unloading and lengthening the spine to minimise any increased curvature.

At Aligned for Life Pilates we recommend two supervised studio sessions per week with a senior instructor and, depending on the severity of the scoliosis, complementary therapy from an allied health practitioner.

Yes, it can.

How does incontinence occur?
The pelvic floor muscles support the internal organs, including the bladder, uterus and rectum, and keep them safely supported inside the body.

Over time however, wear and tear, or additional load (for example the weight of a baby during pregnancy) can weaken the pelvic floor. One of the results of such weakness is incontinence.

The Pilates method, by its very nature, helps prevent and treat incontinence. Our focus on strengthening the core muscles, including the pelvic floor, means that clients are continually improving that vital support for their internal organs. A qualified Pilates instructor will include specific pelvic floor activation exercises in each session, recommending daily practice at home to promote pelvic floor control and strength for general health and wellbeing.

At Aligned for Life Pilates we recommend treatment from a qualified health practitioner combined with a tailored and specific Pilates program from an experienced qualified Pilates professional.

Yes, it can.

What is Osteoporosis?
Osteoporosis is a degenerative condition which reduces bone density, resulting in brittle bones. Sufferers do not always feel pain – sometimes their first indication that something is wrong is a fractured or broken bone.

Osteoporosis is becoming more and more common in society, particularly among post-menopausal women. The best treatment is prevention. In Australia, 1.2 million people have osteoporosis and 5.4 million have low bone density also known as osteopaenia. Almost 6% of men and 23% of women over the age of 50 years live with osteoporosis.

One tip for prevention and arrest of this condition is weight bearing exercise – which is why the Pilates method provides the perfect prevention and treatment as part of your weekly exercise routine. We recommend adding weight bearing exercise into your exercise regime every day for 30-40 minutes – particularly for women over the age of 25. Working with a qualified instructor will ensure that these exercises are performed safely and effectively, and combined with muscle strengthening for extra support of the bones.

At Aligned for Life Pilates we recommend two supervised sessions per week with an Advanced Diploma qualified Pilates practitioner.

Yes, it can.

What is Scheuermann’s disease?
The term Scheuermann’s Disease refers to a type of kyphosis that is most often seen in boys of adolescent age. In cases of Scheuermann’s the vertebrae become wedge shaped to reflect the spinal curvature. The intervertebral discs can also develop abnormally and can lead to herniations. A kyphotic spine is one where the spine curves outward, most commonly in the thoracic area, causing the neck and shoulders to round forward.

While treatment depends on the age of the patient and the severity of the condition, postural strengthening and conditioning can be beneficial for sufferers.

At Aligned for Life Pilates we work with qualified health practitioners to relieve pain and strengthen the supporting musculature of the spine. We recommend two supervised studio sessions per week with a senior qualified practitioner (Advanced Diploma qualification) in order to increase stability, whilst mobilising the upper spine before strengthening.

Yes, it can.

What is a sprain?
The term ‘sprain’ refers to an injury to a ligament when a joint is forced past its normal range. There are three grades of sprain, which are as follows:

Grade 1: some fibres are stretched but the affected ligament has retained normal range of movement.

Grade 2: a significant portion of the fibres have been stretched and as a result the joint is showing a lot of laxity.

Grade 3: the ligament has actually torn and again, as a result the joint shows considerable laxity. Grade 3 cases aren’t always painful.

What is a strain?
Strains are injuries affecting muscles or tendons - as opposed to ligaments. There are also three grades of strain:

Grade 1: a small number of muscle fibres are affected, and there is pain in the affected area, but strength is maintained.

Grade 2: a considerable number of fibres are involved, which cause pain and swelling in the affected area. There is a reduction in strength and movement.

Grade 3: the muscle has been completely torn.

Sprains and strains at any joint need treatment from an Allied Health Practitioner and then are well managed in the Pilates studio. A well-designed program with quality instruction, along with a tailored fitness program can lead to full recovery. We recommend two Pilates sessions per week with a Diploma qualified Pilates instructor.

Yes, it can.

What is Bursitis?
A Bursa is a flexible sac containing synovial fluid. Bursae sit around the joints to protect against friction between bones and soft tissue, allowing bones to glide over muscle. The fluid-filled structure of bursae also allows them to act as shock absorbers. Bursitis is inflammation of the sac, commonly seen in the hip and shoulder regions.

Muscle imbalances and repetitive overuse can cause a bursa to become inflamed, and this causes bursitis. Bursitis is recognisable by localised tenderness, pain with certain activities (e.g. stair climbing) and sometimes popping in the joint.

Recovering from this condition requires treatment from a recommended Allied Health Practitioner followed by a referral to a recommended Pilates studio. With quality instruction and a well-designed Pilates program, in consultation with the Allied Health Practitioner, a full recovery from this condition is possible. We recommend two Pilates sessions a week with an Advanced Diploma qualified Pilates practitioner along with a well-designed fitness program for full recovery.

Yes, it can.

What is sacroiliac joint dysfunction?
The Sacroiliac Joint (SIJ) is a two-sided joint, joining the Sacrum with each of Ilium (hip bones). 

The SIJ is hugely reliant on its supporting ligaments and muscles for stability. If these muscles and ligaments become stretched, whether through imbalances or hormonal changes (e.g. in pregnancy), support is lost and the joint becomes hypermobile and often very painful. Likewise, degenerative or inflammatory conditions such as arthritis or ankylosing spondylitis can cause the joint to become rigid and locked. This can also cause pain and irritation.

Symptoms of dysfunction can include pain in the lower back, groin and hips, as well as sciatic pain down the leg, or a numbness or tingling sensation.

At Aligned for Life Pilates we recommend treatment from a qualified health practitioner, combined with two supervised Pilates sessions with a senior instructor, focusing on stabilisation, spinal control and postural strengthening.

Yes, it can.

Description of joint pain?
A joint is made up of smooth cartilage which allows free movement between bones.
Joint degeneration happens as a result of a breakdown of cartilage, leaving an uneven surface of bone against bone – the ‘broken glass’ feeling associated with arthritis.

At Aligned for Life Pilates we work with qualified health practitioners to relieve joint pain caused by degeneration and osteoarthritis. Our aim will be to work within a pain-free range of motion and firstly focus on unloading the joint, gently separating the joint surfaces and creating a release of pressure within the affected joint/s. Going forward we also work to increase mobility and strength in the surrounding muscles to help address these conditions. We recommend two supervised studio sessions per week with an Advanced Diploma qualified Pilates practitioner.

Yes, it can.

How?
Like the hip, the knee joint carries a large amount of the body’s load and, as such, any conditions or injuries need to be properly cared for and managed. Common injuries include meniscus and ligament tears, as well as Patellofemoral Syndrome.

Meniscus around the knee can tear through bending and twisting of the knee, while ligaments will tear from severe twisting or from a direct blow to the knee. These injuries are often seen on the sports field as well as in the dance world, but can also affect everyday clients. At Aligned for Life Pilates, we use the Pilates method and the unique equipment devised by Joseph Pilates to strengthen the knee and then to restore full range of movement.

Patellofemoral Syndrome - also known as Chondromalacia or Runners Knee - arises when the patella (the floating bone at the front of the knee joint, known as the knee cap) is placed or tracking incorrectly. It can be caused by an imbalance in muscles around the patella, which then pulls the patella to one side. This can cause grinding, and consequent pain, underneath the knee cap. A well-tailored and instructed program using the Pilates method will work to relieve load on the joint, and also to redress the muscle imbalance, to correct this problem.

Knee reconstructions are surgical procedures in which the relevant joint is replaced or repaired using a prosthetic implant. This type of surgery is usually performed as a means of reducing arthritis pain or fixing severe joint damage.

Once a client has recovered sufficiently from their surgery to receive medical clearance, it is highly advisable that they begin a routine of strengthening and movement exercises in order to relieve pain and reduce stiffness and further damage.

The Pilates method, when delivered by an Advanced Diploma qualified Pilates instructor, is an excellent way of strengthening and mobilising the joint, and indeed of working the whole body in concert with the repaired joint. Adverse effects of the surgery, such as chronic pain and limb imbalances, can also be relieved by quality Pilates programming. We recommend two Pilates sessions per week along with daily exercise to fully rehabilitate and return to full function.

Yes, it can.

How?
Hip replacements are surgical procedures in which the relevant joint is replaced or repaired using a prosthetic implant. This type of surgery is usually performed as a means of reducing arthritis pain or fixing severe joint damage.

Once a client has recovered sufficiently from their surgery to receive medical clearance, it is highly advisable that they begin a routine of strengthening and mobility exercises in order to relieve pain and reduce stiffness and further damage. The Pilates method, when delivered by a quality instructor, is an excellent way of strengthening and mobilising the joint, and indeed of working the whole body in concert with the repaired joint. Adverse effects of the surgery, such as chronic pain and limb imbalances, can also be relieved by applying the Pilates method and a systematic approach to programming.

Other hip conditions include strains caused by overuse or trauma, bursitis, osteoarthritis, and joint degeneration. In particular joint degeneration causes loss of movement within the joint, which can cause gait changes and back pain. The hip joint carries so much of the body’s load and hip health has such flow-on effects throughout the musculoskeletal system, that hip health via a well-planned Pilates and exercise program is essential. A client returning from hip replacement will need a minimum of two Pilates sessions per week with an Advanced Diploma qualified Pilates practitioner.

Yes, it can.

How?
It is estimated that 8 out of 10 people will experience low back pain at some point in their life. If you have ever suffered low back pain you will know just how debilitating it can be. It hurts to sit, stand and sleep.

The spine likes to move. Prolonged sitting or standing increases the work of the spinal muscles and therefore contributes to fatigue. The back, with its curves, is built for movement. Prolonged sitting, prolonged standing will cause discomfort, pain and possibly may lead to more acute injuries.

Pilates helps to strengthen the core and release tension and tightness around the upper and lower back, it can often help ease the pain—and even prevent it.

At Aligned for Life Pilates we recommend 2 sessions a week with an Advanced Diploma qualified Pilates practitioner.

Yes it can.

How?
There are many common injuries that occur at the shoulder including Shoulder Impingement, Rotator Cuff tears, Bursitis, Instability and Dislocation. Due to the shoulder being a complex series of muscles and joints, it relies on muscle strength, as well as optimal posture of both the shoulder complex & the spine, for good function. Injuries to the shoulder may occur through trauma during sport or a fall, or from overuse, especially if there are weak imbalanced muscles and poor posture and mechanics involved.
At Aligned for Life Pilates we recommend treatment from a qualified health professional, combined with an individualised Pilates program focusing on muscle strength, postural alignment and a return to full previous function. Depending on your condition and your stage of rehabilitation, we recommend two Pilates sessions per week with either a Diploma or Advanced Diploma qualified instructor.

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