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...

Slow, mindful, grounded and soft... that's where our practice leads us to today. All while creating length in the muscles of the hips, psoas, side body, pelvic floor and inner thighs. Perfect for the end of the day or a nice way to start from a place of peaceful stillness.

You'll need: 2 block...

This is an all levels flow class where we will move through postures that challenge our core, glutes and our ability to move through a posture with fluidity and control. If plank is not an option for you at this point in your practice, then be sure to put your knees down to make it more availabl...

Today we are workshopping poses that help get us into the muscles that affect our diaphragm. Stretching, myofascial release and even some manual therapy are all included. We will hit up the front of the chest, shoulders, side body, lats and even the subscapularis! All with the goal of freeing u...

The reason this class is titled "explore" is because we are going to spend the first part of class "finding" our hip, glute and pelvic floor muscles and then later in class we will implement our discoveries into action with several yoga poses! The idea is to cultivate integrity by knowing which ...

What is Yin yoga? Yin is a slow-paced, meditative style of yoga where passive and supported postures are held for long periods (typically 3+ minutes.) We use lots of props to "hold" us in each posture because they are longer holds. The practice targets deep connective tissues as well as muscles....

Slowing down, breathing in supported stillness, that's what today's class is all about. Whether you are just starting your day or your letting one go, this is a perfect way to pause. We'll do poses that support opening of the pelvic floor muscles, inner thighs, glutes & hips and even the spine &...

Important things to note about what this class does and does not:

- It’s a full body release class, only one posture has mild isometric contraction
- Do this class BEFORE you do other type of movement: IE weight training, a walk, etc
- The goal is to lengthen the muscles and fascia
- Releasing t...

In today's myofascial release class, we are utilizing the couch to give us some leverage for some deeper work with our ball. We will spend time working the top of the glutes and work our way into the outer hips a bit. Then we'll give some TLC to the lower lumbar including the quadratus lumborum...

Today we are spending more time cultivating a deep connection with our pelvic floor and how the breath animates it upon inhalation, exhalation and engagement. We'll spend time in some release postures and then visit several positions where we tap into the lift, zip and knit action that happens i...

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...