Our focus today is the lower body including the glutes (all angles!), quads, calves and of course pelvic floor. The hamstrings will definitely be getting work in just not directly. You'll need a blanket or wedge, a block and your bands. Enjoy!

Today we focus all on upper body banded moves. We will hit up the biceps, triceps, shoulders, upper back and chest along with some core/PF. Full disclosure, there's two rounds in this video and if you need a shorter class, just do the first set of moves!

Also - I completely forgot the second ...

Grab your bands and let's get it done!

Bands = Resistance + Yoga! These classes are designed to be a total body workout that gets the body fired up in 15 minutes! All you need for class is a set of resistance bands. I stuck with a medium band for the whole class. I recommend you take this same class 3X in a week alongside any other ...

Today's class is all about supporting the structure of the spine and the musculature around it. This practice clocks in at 41 minutes so plan accordingly! There were just too many things that needed to be sifted through at a slower pace in order to reap the benefits. Rushing myofascial work ju...

Our Final class of the 3 part MINI series within the Hello! series is here! Part 3 is all about activating the pelvic floor and marrying that action with the breath. We explore a sequence of different positions but with the same postures, connecting with our pelvic floor and exploring how the r...

This class is Part 2 in our little mini series within our Hello! series! This class, plain and simple, felt luxurious and so nourishing. Yes, it addresses a tight pelvic floor and gives us the opportunity to connect and release that area, but it also brings space to the hips, inner thighs, the...

Because the Pelvic Floor is such a complex area and requires a multitude of approaches, I'm dividing the Pelvic Floor "Hello!" series into 3 segments: Breath, Release & Stability.

In today's class, we focus on releasing the diaphragm first, deepening our ability to expand the diaphragm in all d...

Today's class is focused on glutes. We find them, we stretch them, we activate them! We will even be doing some resistance training for a couple postures where I encourage you to use a heavier weight if you have it. (*see note below*)

You'll need: two blocks, blanket, bolster if you have it ...

This class is all about releasing tension around the upper back and neck through gentle movement, mobility and myofascial release. We will spend a bit of time finding the serratus muscles which run along the side of the rib cage and can add to a great deal of tension in the upper back if left in ...

Your pelvic floor doesn't work in isolation. Every step starts on the ground. Your feet and calves help move you forward, pump blood back toward your heart (which is why the calves are called the second heart!) and influence the way your hips and pelvis move and function.

Your feet provide a ...

Welcome to the first class in our new series, "Hello! "_____" where each class will have a specific area of our pelvic health it focuses on.

This week, we focus on the inner thighs. As the "highway to the pelvic floor," the inner thigh muscles can either offer a lot of support for a healthy p...

Today's class is focused on releasing restriction across the front of the chest/shoulders, the upper and mid back as well as a good deal of time spent on the side body. All of which add to the scenario that causes a rounding forward of our shoulders and creates that forward head posture.

This...

The postues in this class all steer towards releasing the musculature and fascia that could potentially be pulling the pelvis outside it's natural, neutral alignment. Having tight hips, calves, glutes, back muscles and quads all have the ability to misalign our pelvis and create compensation pat...

Our class today focuses on releasing tension in and around the upper back and neck. We approach this in two layers. In the first half of class we will explore some movement and mobility, holding some gentle stretches along the way. Then, the last half of class will be all about myofascial rele...

Today we are working on creating space and stability in the hips which, of course, is also connected with our glutes and pelvic floor. Our "peak" pose, or the pose we are working up to is cow pose. The postures that we do leading up to it will prepare our bodies for this deep and grounding, hip...

Balancing requires a lot of muscle engagement and inner focus whether it's on the sit bones, hands and knees or on one foot. Today we will spend time connecting to these muscles that need to support us in the poses and bonus, it also brings stability to them when we are off the mat! This class o...

We know the importance of the breath when it comes to pelvic health. All the postures in today's class help us to deepen and connect to that. If you're feeling tired, overwhelmed and looking for a place to breathe, you're in the right place!

Props you'll need: 1-2 blocks, yoga strap, either a ...

Get ready to raise the heat and gain strength and stability in all the muscles groups that support the pelvic floor! This class is pretty straight forward with a warm up, 5 moves we run through twice and a soothing wind down at the end. Our work will hit up the pelvic floor, glutes, side body, c...

Join me in a gentle steady flow where we release the muscles around the pelvis. Our sequence will bring space to the pelvic region, side body, psoas and shoulders. It's a grounding practice with very mild engagment for one short segment.

You'll need: two blocks and a bolster or something simi...

This class is focused on grounded longer held stretches. We hold postures that are related to hip mobility for time and utilize myofascial release for the glutes to kick things off. This is the perfect short sequence that will take you right around 20 minutes and gets everything related to tens...

We get a lot done in our 20 minutes on the mat today including stability work that supports the hips, glutes, pelvic floor and core. There are levels for the postures so if you'll have options on what to do based on what level you are at in your practice... meaning whether you're a beginner or ad...

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...