Time to turn down the noise and reset the dial on our nerves! This is a longer class because we are hitting up the full body today including: glutes, psoas, hips, feet, inner thighs and upper shoulders. I also included the work that helps to reset the sacrum and release low back tension so if y...

Today's inspiration is a deep front body opener and quad/hip flexor stretch pose called Sugarcane. While we aren't going to come into the full expression of the pose, although I encourage you to play around with it afterwards if you feel up to it(!), we are using it to guide our practice. This ...

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...

If you're looking for a class to create a deep connection with your breath and body while also working on mobility, you've come to the right place! Mobility movements challenge our muscles & fascia to move within their range of motion as opposed to holding static stretches. While we do some str...

Sometimes when you're feeling sluggish and tired, it means your body needs a break. Usually there are other symptoms that go along with it like sleep disturbances, appetite changes and irritability. In those cases it's definitely indicated to do some mild yoga with a focus on longer holds and g...

Have you ever noticed there are seasons of life where your fuse is shorter, your brain is foggier and people are just breathing too loudly?! These are signs that your nervous system is overstimulated. It shows up physically with tight shoulders often causing tension headaches and even migraines....

Today we explore stillness in different poses that promote quiet reflection and groundedness. This practice was born of a desire to help students calm their nervous system during times of struggle. Anxiety, depression, grief, chronic pain and even just pushing through a schedule that never seem...

There are many benefits to foam rolling, which can be used a form of myofascial release. Rolling offers benefits such as easing muscle soreness, increasing range of motion, and improving blood circulation. It can also help with muscle recovery, reduce tension and promote stress relief. 

The foa...

Today's class brings a great balance to effort and ease as we bring stability and space to the body. We are bringing back some of the basics with moves that stabalize the pelvic floor, glutes, hips and deep core. We cover a lot but by the end, my hope is that rather than feel drained and sore, y...

Feelings of loss can come about for various reasons. Some significant, some a little less so but still enough to take us off our flow. These emotions are so powerful we can often feel them very tangibly within our physical body. Sleeplessness, a feeling of heaviness, loss of appetite, episodes...

Having a strong side body, including the lats and serratus muscles, is important for pelvic health because they help stabilize the spine and pelvis, creating a foundation for the core muscles that support pelvic organs. Weak lats can lead to imbalances and poor posture, putting stress on the lowe...

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 ...

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...

Grab your bolster and a couple blocks and let's offer our bodies a much needed break from the noise! In todays class we get deeply connected to our breath with the goal of sinking into our muscle and fascia in a way that not only brings space to the body but calm to the nervous system. We hold e...

Hip rotators are crucial for pelvic health because they share a direct anatomical connection with the pelvic floor muscles. Proper hip rotation, especially internal rotation, improves pelvic alignment, strengthens the core, and reduces strain on the pelvic floor, which can help prevent issues lik...

Tightness in the front shoulders and chest restricts the diaphragm by limiting chest expansion, creating less efficient shallow, chest breathing. This forces the neck and shoulder accessory muscles to work harder, creating a cycle of muscle tension, poor posture, and reduced breathing efficiency....

Restorative yoga is a gentle and therapeutic form of yoga that emphasizes relaxation, stillness and down-regulating the nervous system which is incredibly important for long held tension in the body. It involves holding yoga poses for extended periods of time with the support of props such as bla...

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 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

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...

The world offers us plenty of stimulation, no doubt. It's up to us to make the concious decision to slice out time to turn inward. I love yoga for that. Today's class we do that by moving through a flow that will keep our gaze to an inward focus. Today's flow creates space in the pelvic floor...

Today's class will take you through a sequence addressing the Piriformis (center of the glute associated with sciatica) & also the muscles of the upper leg including the inner thighs, quads and distal IT band (the part by the outer knee.)

You'll need: tennis ball, blocks, bolster, hand towel if...

Today's class is all upper body focused. We will doing some more mobility work in the beginning and then graduate to our deeper, myofascial work as we progress. Area's we covered include: shoulders, side body, upper back, lower abdomen, and the sides of the ribs.

You'll need: two tennis balls...

In today's class we are moving through many postures that help to create space and stability in the pelvis. We are doing several moves inspired by my own Pelvic Physical Therapy journey that had a huge impact on my own pelvic health. We don't gate-keep around here! We will do a move that helps...