Because we are a species that has to work in front of us, our posture inevitably will adapt to the position we spend the most time in. Which creates a pattern of forward head, tucked pelvis, shortened abdominals and weak/lengthened upperback muscles. All of this affects our pelvic health and pel...

This refresh sequence has a little bit of everything that you can do in your office chair at work (or home!) Reset your mind and body as we explore some chest openers to unwind the forward working pattern of being on a computer all day as well as side body openers, some gentle pelvic floor engag...

Slow, mindful, grounded and soft... that's where our practice leads us to today. All while creating length in the muscles of the hips, psoas, side body, pelvic floor and inner thighs. Perfect for the end of the day or a nice way to start from a place of peaceful stillness.

You'll need: 2 block...

This is an all levels flow class where we will move through postures that challenge our core, glutes and our ability to move through a posture with fluidity and control. If plank is not an option for you at this point in your practice, then be sure to put your knees down to make it more availabl...

What is Yin yoga? Yin is a slow-paced, meditative style of yoga where passive and supported postures are held for long periods (typically 3+ minutes.) We use lots of props to "hold" us in each posture because they are longer holds. The practice targets deep connective tissues as well as muscles....

Slowing down, breathing in supported stillness, that's what today's class is all about. Whether you are just starting your day or your letting one go, this is a perfect way to pause. We'll do poses that support opening of the pelvic floor muscles, inner thighs, glutes & hips and even the spine &...

In today's myofascial release class, we are utilizing the couch to give us some leverage for some deeper work with our ball. We will spend time working the top of the glutes and work our way into the outer hips a bit. Then we'll give some TLC to the lower lumbar including the quadratus lumborum...

"Nothin' good comes from having weak glutes!" When the glutes are weak, it becomes a domino effect around them creating dysfunctional patterns and compensation in other musculature groups that eventually leads to pain or other pelvic conditions like urinary incontinence and pelvic organ prolapse....

This is a yin/yang type of practice that has elements of gentle stability and also several highly effective outer hip and glute release postures. So you'll get the best of both worlds all packed into a little flow. We'll start with some foam rolling and end with a lovely myofascial release for ...

Focus: Pelvic Floor, Glutes, Hamstrings, Hips and Core

You'll need: foam roller (I kept calling it a bolster!) and a block

Moving through poses quickly and hardening around engagement takes away the opportunity to connect with the subtleties of movement. In short, we can't feel the little things happening if we don't slow down to pay attention to it. This is especially important with our core work when we are worki...

Today we are spending more time cultivating a deep connection with our pelvic floor and how the breath animates it upon inhalation, exhalation and engagement. We'll spend time in some release postures and then visit several positions where we tap into the lift, zip and knit action that happens i...

(21 Minutes)
Today's practice is focused on creating a connection and engaging in the musculature that helps us balance. If you think about it, we balance every single time we pick one foot up off the floor like when we walk, climb a stair or step off a curb. So our pelvis is already being aske...

Today we are giving some love and attention to the deep core muscle, the psoas alongside the other hip flexors. Yes the psoas is a hip flexor but it's also a spine stabalizer amongst other roles. Because a muscle is more apt to releasing when you've gently engaged it, we will be doing some stab...

This is a great flow to do at the end of your day as a way of winding down. It's also a great flow if you have hypertension (or are trying to prevent it) in the pelvic floor and want an easy practice to go to, to gently create some space and grounding down of the nervous system. I regularly vis...

Sometimes we just need to get moving and activated in order to stoke that inner fire and prepare for our day. Although this is a perfect, get you going, morning routine, you can do it anytime of day that you're needing an energy boost. It's amazing how much better we can feel after a short fier...

Today, we are getting twisty with it! We will explore several different poses and work on our engagement during active range of motion, aka mobility, as we twist through the upper body. This is especially helpful for the paraspinals, also known as the erector spinae as well as the multifidi and ...

The moves we do in this class are actually the ones I do in my own personal practice every single week. I have to be careful how much I activate through the glutes as to not cause a flare of pelvic nerve pain and I know a lot of students in my classes are in the same position. So give these a t...

(class is 23 minutes)
Some people have the notion that they have to do BIG things to get BIG results and I'm here to tell you, that's not always true. In fact, if you don't spend time cultivating the small connections with your pelvic floor, deep core and other pelvic muscles, then the larger mov...

You'll need: chair/couch and a block!

All you will need for this class is a yoga strap! We will use it to spend some time unwinding and letting go of the day in some gentle and supported posture holds. This class isn't about deep stretching, it's about feeling a gentle and supported stretch and staying there long enough to send the...

We are going to stay low and slow with this one. Between initial vagal tone techniques and quietly finding stillness in some full body opening poses, you should walk away from this class a little more settled and a little more grounded in peace.

You will need a blanket and a bolster. (If you...

Here's the # 1 rule for today's class.... there are no rules! I want you to follow the cues that your body is giving you today and move in a way that feels supportive and intuitive. You wanna go right when I go left, do it! You wanna shake or shimmy when I twist or circle, beautiful! That's wh...