Celebrating the Spine with Pebbles Pilates!



Celebrating the body, the spine, and PebblesPilates Capri Jumpsuit!

Pilates&Scoliosis is all about celebrating people with unique alignment by empowering their bodies.

Pilates is a powerful movement system and I love helping people discover it for their growth and healing. I am personally drawn to its strength, creativity, and awareness development.

In my work, I have a mission to make Scoliosis more understood for individuals and our greater community. Using this focus in my life has allowed me to share more about living with endurance with my spine. My work has also connected me with other people around the world who are passionate about Pilates!

The Pilates community is an inspiring global network and I was so delighted to meet Helena Alexandra, founder of pebbles pilates, through the beauty of social media. Helena’s business is definitely inspiring and so is her story. Check out her story HERE about how her scoliosis led her to Pilates!

As an artist, I love unique and thoughtful design. And as a mover, I love experiencing that design.

With celebrating the spine in mind I wanted to share with you how much I’m loving Pebbles Pilates Capri Jumpsuit that features the beauty of the spine.

Moving comfortably is so enjoyable when seams, straps, and fabric are aiding your alignment instead of causing issues in your workout. Sportswear and feeling balanced can actually be very difficult for my body. I probably go on the hunt for the perfect sports top once a month, and I should probably add leggings to that list as well.

Essentially, I’m always looking for the curvy spine inclusive sportswear.

We all have those pieces we wear that won’t hinder our focus and allow us to be in the zone, and this Capri Jumpsuit is my latest favorite. Athletic wear has quite a high bar these days: longevity, enhancing seams, gentle on the body yet performing as well as we need when we’re moving through our Pilates Practice.

Top features I love about the PebblesPilates Capri Jumpsuit

  1. The fabric is light weight and durable

  2. No thick seams, anywhere! The fabric feels like one unit and this means hours of wear with no discomfort

  3. The stretch is just stretchy enough & still fitted

  4. This piece moves with the body not against it

  5. The straps and torso are extremely comfortable

  6. The open back feels great & offers a clear visual understanding of the spine for instructors

  7. Made with intentional design for my intentional modality.

A massive thank you to Helena Alexandra the creator of this sportswear company for her love of Pilates and her thoughtful design to this piece!

Be sure to check out https://pebblespilates.com/ and learn about studios and instructors from around the world so you can keep your practice going while you travel!



I love working with photographer Sarah Wolfe for photos! She is @swolfephoto She is fantastic and so talented. You can catch her in Seattle or during her travels to grab a session.

New to movement? Where to start & the why behind practical movement introduction

I really love to rethink and reinvent and this conversation between biomechanist Katy Bowman & Fitness Professional Kathy Smith is a great inspiration.

This conversation also makes me thrilled that all the Pilates Equipment is varying heights ;). See if you catch the section that makes me think of this when you listen to this Podcast.

Katy’s easy to digest description of things like cross training and cellular training are a delicious to listen. While some of the movement practices she recommends would throw off my wedge shaped and slightly slippery vertebrae there are some amazing golden threads to living well on in her many books, website, and podcast episodes. She’s also hilarious!

Comment below to get a chat started about these ideas or ask my thoughts. Enjoy, I know I did.

Nutrition to be sure to Include

Hi Everyone,

As a gift to myself I’m committing the rest of the year to loading up with the good stuff it takes to keep my body in check and musculoskeletal health strong.

I’m not an nutritionist! So check with yours if need be!

Back to the idea here, including more balanced and essential nutrition in meals is a fun way to try new recipes and discover what foods make you feel better.

The right foods help keep all systems healthy and lower chances for inflammation or not so great intestinal health.

Research will guide anyone to see that those of us living with Scoliosis can truly benefit from being sure we are getting all the nutrition we can to support ourselves.

My small chart may include things you’re allergic to or maybe not to your taste. But you can take note of the categories and search to make your own list !

For example, I am gluten intolerant and allergic to nuts, so There are certainly more choices I’ve left out. Do some exploring or coordinate with a local nutritionist near you!

Happy Cooking.


Food Categories to Include

Mindfulness Resources


This little update is a simple reminder that a broad perspective toward mindfulness is immensely freeing for your movement and wellness practices. Joseph Pilates said,

It is the mind itself that builds the body

There are many different mindfulness practices! It’s quite easy to find guided meditations to help you prepare for the day or to recharge after a long one. I have always felt that mindfulness contributed to my physical health and I have noticed this with clients as well.

As an athlete I would use visualization to picture proper execution or peace during intense competitive moments. As an artist I used visual observation to connect my hands and tools to what I could see and create. Now, in my movement practice I use mindfulness and visualization to promote healing and stability for my body and others. Without mindfulness to address health challenges I can honestly say I’d be up a creek without a paddle.

As a movement professional I would love if all of my clients had a mindfulness practice as part of their journey toward wellness and healing. No matter our goals our mind-body self care is essential. Joseph Pilates felt that one couldn’t be well without the others - mind, body, and spirit. In addition, to your movement practice promoting this connection between the three, remember to make time to simply be present.

You can explore mindfulness in many ways. Here is a link to University of Massachusetts Mindfulness Medical Institute , The Oasis Institute of Mindfulness. Where you can find a myriad of medically trained mindfulness practitioners.

Sensing & Emotional Energy


It’s tough to create change until we have an epiphany. We need to know what’s contributing to our health and how we would like to see ourselves grow. Whether Your goal is better wellbeing or healing discomfort it’s natural to distract ourselves or be so afflicted by discomfort that we struggle to pin point how to help ourselves.

As movement practitioners or people who just love movement, we certainly owe it to ourselves and our clients to recognize what the body is telling us through patterns, and carefully consider their presence. Helping clients achieve their goals is a result of allowing them the space and opportunity to be aware and then empower them to work with their body puzzle.

I use a sensory and emotional energy gage with my own body whether I’m dealing with discomfort or deciding how to exercise on my best days. My goal is always to offer growth to a client’s senses by providing training geared toward movement sensibilities and body awareness. We all have our areas of the body where muscles are contributing to postural patterns. At first glance, these holding patterns may present themselves as a skeletal misalignment that is actively increasing a lack of alignment. Or in the case of Scoliosis, increasing the visual recognition of rotations and lateral deviations of the body. However, if we are positive and mindful in approaching these noticeable alignments I have found I am continually amazed at how gently bring the breath to those areas of tightness and releasing areas of tension reveals a better alignment than I could have perceived was available.

My own body has taught me that while there are harder days than others, increasing my body awareness has enabled me to create change and increase the number of great days! Observing this in my clients has also encouraged me in this lesson. I always learn so much from each of my clients!

My main message in this entry is to prioritize empowering clients to sense their bodies well being. This provides growth in their ability to care for themselves & brings them an immense amount of joy outside the studio. It’s that joy and capability that I hope to keep sharing!

So whether your training as an athlete, or an average guy, or gal give yourself a chance to tune-in to your mind while you’re working out in the studio.

When it comes to Scoliosis this mentality is so useful because it reignites a positive relationship with the body. To me Scoliosis might be described as an intuitive condition. Not only does my body respond differently to movements, tension, and physical stress, at the risk of sounding too “woo woo” for some people, I am going to suggest that the mind and emotions highly effect scoliosis. And if this is true for those of us with scoliosis on a more readily visible level, then I would say it is just as present for everyone walking on this planet. So Why not embrace it? At this point in our very evolved history there is no need to ignore emotional stress while working with our muscles and movement of the human body. I’m not a clinician, so I will leave the major points of psychological study to the professionals, but I can speak on behalf of  the people I have worked with, and my own experience. Learning to observe where The body is holding tension has been a game changer for my bodies well being.

I would suggest that when body scans are apart of a pre-pilates workout it is more likely to open the needed opportunity for physical changes. You don’t have to talk, but let those shoulder melt into the reformer ! Pilates movement is a time to tune in and take care of yourself, and this is a priceless gift. The focus it takes to train in Pilates offers confidence, stress relief, strength, coordination, balance and much more.

 The self awareness I have cultivated in my quite home studio has come from learning to use body scanning techniques like this, I highly recommend trying body scanning as apart of your practice.

They usually include:

Acknowledging the breath and each part of your musculature. Then address your bones and alignment, sensing where you are and the heaviness to the floor. Affirm yourself and your body awareness as you breath and relax. Next, access your comfort level by asking myself how You feel, and taking long deep breaths. Then ideas flow to your mind for what your body wants to move or experience. This creates a gentle plan for movement and stretching tailored to your body.

If you listen , you’ll know what you need…

This gentle approach is my suggestion for reaching the emotive aspect of the muscles and cultivating your own Mind-Body work.

For my Scoliosis, It provides an opportunity to work with passive positions that allow release in tight areas of the body that need to relax out of their typically tightness patterns that I mentioned are contributing extra stress to the hypertonic muscles of a body of a person with Scoliosis.

Body scanning meditations are very common, you can easily find one to enjoy online.

Give it a try !

Are you looking for a Lengthened Spine & Full Body Exercises from Pilates?


What am I up to with this list of exercises?

For some people, the exercises I have singled out won’t be the ticket, and thats okay. My philosophy for movement is highly intuitive and I always deal with the body in front of me. I recommend you always do that too. But based on the importance I have felt in my own lack of back body strength and instability issues I see a need to list out these Pilates full body suggestions. Hopefully this will encourage teachers and movers alike to explore a more full body approach that builds core strength in non-flexion movements for clients living with Scoliosis .

Our goal is to try to see the spine in relation to all the vertebrae and all parts of the body. During these movements use all the tissues, muscles, bones, body awareness, and breath to reach for balance.

The exercise names are from Balanced Body manuals. A few have flat back variations and I have added that to the original name to provide clarity.

I want to suggest that as a community of professionals we move away from a “single sided” philosophy of pilates to address Scoliosis. Unless, it is a already sided exercise such as “side lying legwork”. I also want to ask that collectively we find a very mindfully limited amount of flexion into our lovely clients living life with Scoliosis.

A big issue in conceptualizing Scoliosis in Fitness and Physical Therapy is the problem of not thinking in 3-D. This creates a fictitious concept that lateral strengthening is “ the answer” … when in reality side bending is in almost all cases not advisable for Scoliosis!! Why? The Scoliosis spine is most mobile at its transitional vertebrae that exist between the scoliosis curves NOT within the scoliotic curve. When side bending occurs typically all of the leverage is being put on the vertebrae of transition. This is where creativity, safety, and biomechanics need to take the place of this impression that we can side bend Scoliosis away from a body.

Internal lengthening &self corrections should be learned for clients first. Next ,full body and lengthened spine position exercises are ideal for strengthening body awareness as compared with flexion focused movements. While I have seen, and also felt in my own Scoliosis a need for flexion movements intermittently, flexion is not the ideal place to experience pilates strength training movements with Scoliosis.

When clients can hold self corrections with full body awareness then flexion is a more approachable moment in movement. If you really think about it, that feels right for all bodies. We all have our own postural needs and addressing those needs prior to jumping into certain movements is how I have seen bodies change! Sometimes in a single session! Flexion has a place of course, but frequency and height of arch should always be detailed to each person. As a Somatic approach flexion is very useful to the body and I use this, but for me there is always remaining the task of learning to be upright that makes life’s challenges very real and hopefully I’m not far off in my saying that goes for all people not just those of us with significant Scoliosis.

Again, based on the importance I have felt in my own lack of back body strength I see a need to list out these Pilates full body suggestions. Hopefully that will allow a more full body approach that builds core strength in non-flexion movements. Try to see the spine in relation to all the vertebrae and all parts of the body. During these movements use all the tissues, muscles, bones, body awareness, and breath to reach for balance.

Email me at : info@pilatesandscoliosis.com to receive the exercise lists!

Enjoy & Thanks,


Time to Travel

I'm so thrilled to be attending a workshop with some excellent DPTs in Winston-Salem, NC.  I have shared Lisa and Hagits websites on my resources page. 

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Come October 11th, I'll be exploring with these professionals how the amazing Schroth Method & Pilates can unite to become an effective elevation to my approach to advancing my own work with Scoliosis. 

The workshop is established by PoleStar Pilates Education. 

Teaching Clients with Scoliosis 101



Keep it Simple

This always helps you get started, no matter your goal 

My suggestions on approaching scoliosis:

While working with a client with scoliosis it is important to remember that everyone is different. What will communicate best to each client will be very individually based on their curves, spine spiral, and muscle reactivity. And of course personality, just like you do with all your clients. But there specifics you should adhere to for safety and to achieve progress in their body. 

 I would caution you to consider carefully if you should  teach side bending, twisting, or heavy springs on the equipment. Most scoliosis clients do not tolerate these movements well in their bodies. That said, with beginning students especially take it slow and ask lots of questions before embarking on the bending, twisting, or heavier spring use. 

Be sure to check in and keep track of clients movement history as you build a repertoire together. To create that repertoire you need to learn their individual muscle imbalance patterns.

These imbalances  will show up as tightnesses and lack of mobility throughout their body, mainly the legs and feet as well as shoulder girdle. The human body seeking balance will create the "proper imbalances" to makes sure that a person can be upright and walking ect. These patterns you discover will dictate their exercise protocol. These tightnesses are a map. They will show a client how to gradually unwind their patterns. 

Avoid typical pilates pitfalls: 

  • Historically pilates instructors without knowing it, have caused more harm rather than good by increasing tightnesses in the body with the understanding they were strengthening that area of the body.By starting systematically and gently teaching clients to contract their TA and spinal erector muscles with their breath is the best place to start. To emphasize my point on the tightness patterns I'll share that the spasms and over tightening that can occur as a result of this lack of anatomical strategy can send a person with scoliosis into horrific spasms. I have had this happen to my body when I was first learning pilates and recovering from an injury and also from over stretching. So be calculated and seek balance. My goal is to train bodies from the inside out to discover their true spine and be able to go back to it. 

  • Being mindful, gentle, and aware will help get the client  past the first phase of training and make sure they are ready to begin strengthening. 

  • Do not ask them to lay on their back with a foam roller! This is a terrible practice that several modalities have instituted for scoliosis. It's not safe for unstable vertebrae , not to mention the twisted vertebrae and vulnerable spinous and traverse processes in such a position. 

Focusing on what makes the body feel good as a whole, like proper stretching, proprioceptive focused movements for knowing their spine, good scapular glide, proper bone rhythms through the hip knee and foot, will set the stage for proper spinal relief for your client.



  •  As an instructor, the best goals would be

    • Good postural analysis and creating a muscular assessment (what is tight where, and why based on structural rotations in the body)

    •  Considering why patterns are occurring, and perhaps if they are necessary and shouldn't be released

    •  Focusing for a long period of time on a clients core connections (as defined by Marie Jose Blom) and helping your client breath their way to finding them. Help your client notice the mindfulness thats involved in pilates, not just the impressive positions or movements. 

The Mind is Best Teacher for the Spine :

The mind body connection is so powerful in pilates. The feeling of having your body perfectly balanced and being hyper focused is what builds new neuropathways for scoliosis clients. This is the best skill you can offer a client.

This is achieved by asking multitasking of your client in reasonable ways. For example, cuing their core connections and their self corrections while doing movements with lighter springs, pushing in and out slowly on the reformer, using the push through bar to begin to learn to articulate their spine forward, bridging, using an over ball at the mid back for an ab curl....the list goes on... 

 Simply do movements that allow balanced sitting bone alignment all the way to their head and slowly, gently, helping them find their spine. 


  • HOW TO PROP: You want to prop until the body looks neutral, that keeps things simple. You will know right away when they cant lay down prone or supine comfortably.Or if they sit to heavily on one side of the pelvis... it should cross your mind like this   ( hm, if I prop them on this side then.... or if I cue them to find my touch on their spine here and length up, and let the other sit bone release , then.... ) And go from there. ---> Odds are you are an anatomy nerd & training enthusiast if you are reading this and I have hope that you know your anatomy and you can help a client get into neutral with props ;)! -- But all the same I will share a video soon. 

  • what you prop will either even out the body or make the unevenness worse.... and there you have it, seek out neutral ;) Just like your training taught you. 

  • I teach propping of various kinds depending on if I am using heated props, round props, and depending on what muscles you want to see effort or release.  

  • When using smart spines I place heated wedge into the concavity side to encourage a "dropping" of ribs on that side... it's as if they want to find the heat. I will sometimes have to use another wedge to balance the pelvis after doing this.

  • IF a persons doesn't respond to this ( most people do, its amazing to see) then yes, conventional science that comes from bracing techniques says you should prop the convexity. -- consider though that you are not dealing entirely with the rotation... you are impacting the side shift  aka translation. 


  • I highly highly recommend SmartSpine Wedges! They can be heated and used to prop (and they produce great results for teaching proprioception!)

  • My other favorite tools are yoga blankets, yoga blocks, over balls, and Spike balls for foot massages( I use them everywhere). 

  • Or get creative and cut up a yoga mat into triangles , or rolled up "sticky pads" that look like cabinet liners, or folded wash clothes. Experiment and try out different props on yourself. 


Above all, keep your scoliosis client relaxed, take breaks, focus, and be sure you factoring in feeling and sensing. You just might find that you love working with people looking to learn more about their bodies and live with scoliosis! Because typically they are sooooo interested in learning more :)

The Zone: Discovering the Zone in Pilates as a former athlete



   The way I experience Pilates reminds me of experiences of "the Zone" as a former athlete. The more I think about this, the more I consider that the mind body connections I find in Pilates are either incredibly similar to my experience with the "athletic Zone" or they are literally the same experience. I would say my experience of the Zone in pilates is more frequent.  A few reasons, outside my own experience , are drawn from the book Mind, Body, and Sport. I'm currently working through a reading list recommended by a  movement teacher I highly respect and I found myself reading Mind, Body, and Sport  by John Doulliard this month. I enjoy how he expands on the experience of the zone in various cultures, ancient modalities, meditation, and modern sports. I was more than curious as he wrote about the dynamic postures and Zone experiences through examples like archery, Vedic wisdom, and running. He conveys the Zone as something that relates to optimum health and access to human potential...  

He defines the Zone this way:

"The exercise high, in which dynamic physical activity coexists with the inner experience of composure and calm.”

And he goes on to explain...

"The most remarkable finding was the reproduction of alpha brain waves during exercise , indicating a state of inner calm. The mind is composed while the body is functioning in an efficient, relaxed way- in the midst of the most dynamic physical activity. The athlete, like mother nature, is doing less and accomplishing more. Our preliminary studies indicate that anyone can experience the Zone or " runners high" at will. This give us a new, uniquely challenging fitness goals. We're no longer content to see how much we can do; we want to know how effortlessly we can do it! "


     His description reminds me of when I first began pilates classes and private sessions. I would always hope to find the balance between challenging muscular movement in the midst of focus and calm that had surprised me my first few sessions.  I enjoyed the quiet studio and focus of the people around me. I left sessions feeling strong and relaxed at the same time. The amazing thing, was in almost every session I found that connected strength, movement, and calm. I wasn't sure what to call it. For people who have tried, practice, or teach Pilates I’m sure what I am describing is familiar. And while John Doulliard doesn’t call out Pilates specifically, I think it’s more than fair to say the words dynamic yet calm and focused describes Pilates extremely well.

I love Pilates equipment and moving using closed kinetic chains, the equipment is one of the primary contributors to the accessibility of the Zone in Pilates. It is truly a joy to learn the movements for kinesthetic learners.  I decided to study and completed my certification and soon teaching was amazing as well. I noticed I could encourage students by allowing them the space to focus & feel their movement with subtle cuing. The result was a glimpse of what I believe John is describing as the "the Zone" for my clients as well. The type of experience is not just relaxing it has a very positive affect on chronic pain and muscles that have deep compensatory patterns due to musculoskeletal imbalance. With my scoliosis it became vital to tune into my body while trying to exercise in a way that provide length and balance. Pilates and the Zone were the perfect balance for my body and mind.

   In reading Mind, Body, and Sport I'm grateful for the concepts he weaves together at the beginning of the book. Especially how he expands on the experience of the Zone. He has trained many people to flow easily through their proper ( meaning not over training)  amounts of training while challenging themselves and avoiding the " no pain no gain" methods. John attributes that method to the injuries that cause most people to lose enjoyment of exercise. He also expresses that the Zone is something attainable for everyone.  And could help to bring exercise enjoyment back to those who have lost it.  That is something I can really get pumped about! His ideas come together to create a picture that suggests breathing, awareness, body cycles,  body season type, seasonal eating, and choosing an sport appropriate for ones self are the largest contributing factors. In other words, we can affect our personal enjoyment of exercise and athletics by sticking close to nature.

    Consider a time where you felt you were achieving something in the Zone. It would be a time when the mental requests you made of your body were specific, focused, and flowed. Did you feel stronger and use less effort? If your an athlete maybe you out ran a personal record, scored shot after shot on goal, made that perfect three pointer, or felt that perfect swing as you spiked the ball over the net. Maybe it was more like  a yoga or pilates session seemed to be easier and you were reaching from the inside out to do each movement....

These moments stay with us, and they create new neurological pathways that help train out bodies to "tune in" and out perform ourselves. Remembering them is not just about the joy its about also about a state of being... its almost in describable. 

I have always had an underlying question that is answered by movement I didn't know how to "be" without movement or a sport. So " being" became training. I trained in several different sports at different times in my life. And fairly regularly I sensed a small phenomenon of personal flow and mind body achievement that was outside of average. One evening I served a shut out volleyball game where 15 points were aces. My team maintained possession of the ball and I serve 25 straight points....  I can still remember the feeling of "knowing" before my hand made contact with the ball that the point was going to be an ace. These phenomenal  experiences were things I didn't ever think to describe in those days. I do know I attempted to recreate those moments and would recognize when they were happening.  But acknowledging them was at the risk of loosing the moment... after years of these moments creeping into your athletic game you learn to just be one with it and have a ball at whatever you are doing! And DAMN does it feels good. 

I was one of those avid athletes that knew further sports past my joyful high school ideal wasn't going to happen. I'm 5'3" and my passion let me play the full court! But a bad back and lack of vertical height meant I'd be taking my gifts elsewhere off the court. 

I was ecstatic 8 years later when I began Practicing Pilates.  It has given me back this Zone in an attainable and repeatable way. It was meeting the modality of Pilates that made the connection with my body more clear and frequent, and now that I know Pilates I would definitely stand by Doulliard's opinion. He says,

"A primary cause of the zone experience is increased mind-body integration, the harmonious cooperation of mind and body. Second , the degree of mind-body coordination you develop through exercise is yours- that is, it stays with you all the time, so that you begin to carry that peak experience into your life. ... third, focusing on the process actually brings the greatest success. “ - John Doulliard -

The full body integration, when combined with counter tension and internal concentrated effort creates the zone for me every session. Hell , I can be walking and get into the zone. The amount of information we have in movement science now is incredible between fascia, musculature intelligence, and our ability to enhance the neurological systems effects of movement we are living in the Renaissance of movement!   Jon touches on this point in Mind, Body, and Sport with some detail. I really appreciated how each chapter has smaller segments within it that bring up different topics. Slowly he connects them all for the reader so you see the history of "the Zone" and mind body experiences through his mind. It's as if you are on a short tour to understand the physical factors that affect performance. And of course the main player is the Mind! I admit I opened his book most interested in what he would say about the mind. I was thrilled to learn his perspective on focus. 

“Winning from the inside out means being more dedicated to the cumulative development of mind-body coordination than to momentary victories.”

   My point in sharing all this is to convey the opportunities  that exist in Pilates and the potential it affords each person regardless of fitness level. I hope that more people consider looking to Pilates to learn how to move deeper, smarter, and use their imagination. Wouldn't it be amazing to discover as much potential in each person as possible! I'm excited to have another reference for influencing my approach to mindful movement.

Thanks to Jon Doulliard for his inspiration. Happy Reading. 


( side note: In Mind Body Sport , The Author does elaborate on plenty of other topics related to sport training that I didn't chose to write about in my little blog above. I am only trying to relate to the book and respond. Thus I found the main common ground I had with his musings and responded to that. There are suggested dietary needs and body typing was also apart of this book that didn't really grab me. )