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...

Let it flow and let it go, that is the theme of today's class! This is a great combination of gentle activation and opening work especially hitting up the hips, front body and hip flexors. We will challenge our balance a bit further into the practice in a fun little flow that creates stability i...

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...

For the purpose of our class today, heart opening is referring to creating space across the diaphragm. We already know the importance of breath and today we are going to marry that into some movement that will grow through 3 levels of flow. This class will leave you breathing more deeply with a s...

The Finale for our Flow Down series! The flows from Part 1 and 2 are incorporated into one longer flow here in our finale flow down. You do not have to do those prior to this class but if you are new to vinyasa type classes where it's more of a flow state, then you may want to consider going ba...

If 10 minutes is all you got, I got you! We create some space in many areas in this quick little practice like the diaphragm, hamstrings, pelvic floor and hip flexors.
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IF YOU DON'T HAVE A BOLSTER : Try getting a few bigger towels, folded up of course and put them inside a pillow case. Knot ...

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...

Let's release some tension and stress in the body with this 30 minute softening practice! We hold these juicy poses for 45 seconds each and really hit up the entire body. You'll need two blocks. Enjoy!

This companion class to week two of Recruit the Glutes will give you all the postures to bring stability and connection to the glutes, inner thighs, internal rotators and of course the pelvic floor! This class, like our other companions, has less of the explanations and more of the work. It wen...

Let's get some pelvic mobility on today! All you need is a couple blocks and something to put your heels up on for our yogi squat. Enjoy!

Hey yogis! This vinyasa style flow is all about cultivating that connection between breath, body and movement. The flow is beneficial for so many things related to pelvic health especially focusing on opening up the front body, hip flexors, engaging gently through deep core and creating fluididy...

This 15 minute flow will warm you up while creating space in the whole body. While we aren't specifically working on the low back today, these postures support the low back and SI joint and is a great class to take when yours is feeling cranky!

We'll work on psoas opening (nothing fiery), si...

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 ...

Let's get our bodies warmed up and moving in this gentle 10 minute flow. You'll need two blocks, some type of ball to roll the feet out (can also use a dowel) and of course a chair!

Grab your resistance band and let's create some strength and stability! Class time: 25 minutes. We will run through 1 set per muscle group which is plenty for some basic strength training. If you want, you can do this video twice to get in two sets, add an extra set of one of the muscle groups ...

Today we flow through some familiar standing poses - triangle, warrior 2 and challenge ourselves a bit with half moon pose! The idea is to get things moving, circulating and spend a few moments getting centered in our body and breath. You'll need 1-2 blocks but this class can be done with nothin...

The companion version of WEEK ONE Recruit the Glutes. In the regular 35 minute class, we take our time, we learn some anatomy and explore. In this class - we do many of the same postures but without the explanations since we already know that going into it.

Remember - this is a reprogramming ...

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!

Class time was right around 15 minutes, partially because I held the last couple poses a little longer. You really can't rush the bodies ability to release tension so the few extra minutes are worth it! This flow is great at bringing space to the body where there is restriction, including the p...

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...

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.

In just 10 minutes we will work the glutes from several perspectives, getting all sides and even doing individual sides so we can know which side may require a few extra reps. While I didn't go into another "set" for the weaker side in this 10 minutes, feel free to add it on at the end or pause ...