Asana is the word we use to describe the physical side of a yoga practice. In today's class, we are doing all of our poses using the wall as one of our props. Additionally, the poses will all benefit a hypertonic pelvic floor but really it will create space around the entire pelvis. We do not ...

"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....

If you're looking for a class that focuses on opening, you've come to the right spot! This class includes some opening work for the glutes, inner thighs, pelvic floor, psoas and side body. Enjoy!

You'll need: a bolster or something similar, yoga strap and myofascial release ball (like a tennis...

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 ...

In today's class, we are spending time really releasing many areas of the body including the glutes, hamstrings, calves, psoas & other hip flexors as well as the abdomen and inner thighs. It's a very well rounded class! You will walk away feeling so much more open and grounded after this one!

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The upper and lower back get a lot of attention on the yoga mat and the mid back gets to be part of that but today, it's our main focus. When our thoracic spine, or mid back, is tight, our body likes to use the neck and low back to compensate which can create pain in both areas. The T-spine ten...

I love it when a flow can check all the boxes for pelvic health. Lengthening, mobility and stability all wrapped up neatly into a fun little flow! Even better when we keep things simple! All you need for this flow is 1 (maybe 2) blocks.

Is this appropriate if you have a hypertonic pelvic flo...

This class will leave you feeling so amazing! If you've been experiencing an achy low back, tight hips, pain in the mid or upper back where things just feel "stuck," or neck muscles that are just on lockdown, then look no further. This class is for YOU!

We focus on side body opening and mobilit...

No engagment. Just pure blissful opening work that will leave you with a deep sense of calm.

No props needed!

(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...

(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...

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...

SI Joint pain can be absolutely debilitating. As someone who has personally dealt with it for over 20 years, going in and out of flares, I've really learned what works and what doesn't. These are postures and moves that I personally do to help if I'm in an acute situation or if I want to make s...

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 ...

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...

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

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

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:...

In today's class we discuss a few of the most common reasons one may be experiencing sit bone pain. We discuss bursitis, tendonitis and hypertension in the pelvic floor. However, even if chronic pain in this region doesn't ail you, sometimes we can over do it with things like walking more than ...

Many people believe that the only way to create stability & strength in the pelvic floor is to do kegels or core work. This is not true. Any time we draw our bodies outside of a neutral position the pelvic floor engages to support the stabalization of the pelvis and trunk. It's part of the rea...

In today's class we utilize the first half of class creating more connection and awareness around the muscles that need to be "on" when we are in a standing yoga pose. While the work we do on the mat today is in the stability category, it's a class that is appropriate for all levels and even if ...

The back of the legs tend to be a tight and even sore area for many people. The muscles there are required to do a lot throughout the day. Hamstrings will often fire on to compensate for weak or underworking gluteal muscles. Often you can have pain around the sitz bones and experience pain duri...

This class is all about longer holds and creating space. If you don't have a couch you can practice on, you can always use a chair. I encourage you to take your favorites away from this class and in the evenings, add a couple to your nightly wind-down routine. These are all great at addressing...

This hatha style yoga class is going to take you through a series of postures that will encourage the body to release tension in the neck, shoulders and upper back. All of which affect our ability to breathe deeply and allow the pelvic floor to work with the upper respiratory diaphragm for prop...

As we age, our glutes tend to get lazy. They forget they are supposed to engage upon extension, help when squatting or bending over to pick something up or even getting up out of a chair. So then other muscles have to start compensating including pelvic floor. I have an entire program dedicated...