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...

The knees are tricky. There are many reasons that they could be cranky and one of them is that the surrounding muscles aren't supporting them. In todays class, we will bring stability to the quads (helps to stabalize the knee cap), the glute med and min (myofascially connects to the IT band whic...

We know how important the glutes are when it comes to pelvic health, and I know how important your time is! So enjoy this 25 minute class to release one of the largest muscle groups in the body!

You'll need: bolster, two tennis balls

Today we work on the low back. We will start with some mobilization and then before we go straight into releasing the low back with the myo-balls, we will work on creating space in our psoas. If there's a lot of tension in your psoas, the low back will have a hard time letting go so we are addr...

We are taking an extra gentle approach to diaphragm opening today yogis. We will get around the entirety of the rib cage including the front body, sides and back. All you need for class is a saddle blanket (or something similar like a beach towel) and a yoga block. We will also be doing an abdo...

The adductors, or inner thighs are directly connected to your second layer the pelvic floor. Hint hint, the obturator internus is part of the second layer! They are very intricately connected. If you have a ticked off Obturator, it's a must to address tension in the inner thighs. The second l...

Today is all about addressing tension in the upper back. If you are running short on time but still want to get some myo-work in, just skip the warm-up or shorten it. The work today is getting into areas like the side of the ribs (lats & serratus muscles), the rhomboids, trapezius and then the ...

Today we focusing on an area that has a seriously big job of helping to create stability in our pelvis, particularly when we stand on one foot. The outer hips are constantly engaging to keep us from toppling over, amongst many other jobs, so they tend to get tight. Today's class supports the ef...

Working the deep core doesn't always need to consist of the "regulars" you think about like plank, bird dogs or leg lowers. We can also create core stability in many of the standing positions especially when you focus your intentions. So let's spend 10 minutes challenging those muscles and tapp...

This 15 minute sequence (sorry, 10 just wasn't enough!) is going to hit up all the major aspects of our pelvic stability work. The glutes, pelvic floor and core as well as the outer hips are all going to get find some heat in our flow.
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Make sure you are in a healthy space to do stabalizing w...

The Psoas is very integrated with the health of our pelvis, low back and core. It's a hip flexor, yes, but it's also a very deep core muscle and spine stabalizer. On top of that, it myofascially connects to the diaphragm so when it's tight it can also affect our breath! Today we lengthened, mob...

Yogis, this is an all around amazing class for creating strength and stability in the pelvis including the glutes, pelvic floor, deep core and hamstrings. 20 Minutes on the mat will leave you feeling so strong in your body but not without sacrificing the mental and emotional peace that comes wit...

Time to start that internal fire yogis! Join me for a flow that will raise the heat and get your heart rate going but not leave you feeling burned out after. I love how this flow offers an opportunity to feel strong but in a slow and mindful way where you get to pay attention to the details. Y...

If you are looking for a quick little 19 minute practice that is gonna raise the heat a bit and get things moving and groovin' then look no further. This might be short, but it's going to offer you plenty of opportunity for engagement, turning inward and deepening the breath connection. We don'...

When you've only got 15 minutes and you want to get some solid pelvic work in, this will be a fabulous class to turn to! We hit up so much in 15 minute. (yes I said 10 in the video but I don't think I'm capable of 10 minute classes lol!) We make space for the glutes, hip flexors, inner thighs an...

This class is for when you are feeling overwhelmed, anxious or unsettled and you just need to get out of your head and into your body. It's also a great a practice when you're short on time but you want to move your body whether you are just starting your day or at the end of it.

You'll need:...

This class is an abreviated and updated version of the Low Back Pain Express class. We do many of the same postures but added some new. This class is perfect for pelvic pain but really great for low back pain, sacral (SI Joint) pain and tension.

You'll need a strap and two blocks.

This short but sweet 15 minute sequence uses Figure 4, one of my favorite poses for creating pelvic space, in different variations to open up and soften the muscles of the pelvis.

No props needed!

Nothing good comes from having tight and weak hips especially when we talk about the health of the pelvis in general. Any amount of time we can give them some TLC is time well spent! You'll need two blocks!

Many students here are pro-actively working on pelvic health and many are here because they are experiencing some kind of pelvic pain. Foam Rolling is one of those techniques that I regularly come back to to create space in the pelvis especially when pain shows up. I recommend visiting this cla...

As part of our SI Joint & Low Back Pain series, this class takes some important elements of that type of work and condenses it into approximately 20 minutes! There are certain key components that make for an effective movement practice for pain in this area: gentle glute engagement, addressing f...

Well, it started out as a 10 minute yoga sesh and turned into a 15'er! As the title respectively says :D

In today's fun bolster flow, we are raising some heat, challenging our 4 legged ability to balance and using the weight of our bolster to help us work a bit more in some more traditional pos...

In today's practice we worked on many muscle groups including the glutes, outer hip, quads, calves/feet and inner thighs! We go through one round of each and you are good with just that but if you want to challenge yourself, go for two rounds! You'll need a pilates ball or something similar, a ...