Today's class is a balance between finding length in the muscles of the body and on the flip side, creating strength. We don't move fast through this class so there's lots of opportunity to check in but we will keep a steady pace. The flow has some fun transitions in it and instead of getting fr...

Overall, this is a more opening type of class but there will be some opportunity to engage and create a bit of heat at whatever level you'd like to take it to! We will do poses like legs up the strap (supta-padagusthasana), internal rotation with the block, strapped bridge, a myofascial release f...

Who says working your deep core has to be a sweaty mess of plank poses and sit ups?! Today we got strappy with it and used this incredible tool to get deeper connected to our pelvic floor, hip flexors, core and upper body. All we used in class was a strap but you could have a couple blocks handy...

This class focuses on opening up the muscles of the glutes. I'm sure you've heard of piriformis syndrome where the piriformis muscle (as well as others around it) are tight and start to put pressure on the sciatic nerve. It can be very painful! The nerve itself actually starts in the low back ...

Hint hint - this class isn't actually about biceps! But we do a bicep bind in a few different postures and I know it'll help you remember the class if/when you come back to it. Today we are focusing on the upper back with the protraction and retraction of the scapulas which also involved the sho...

Considered the Super Highway to the Pelvic Floor, the inner thighs play an important role in our pelvic health. They are directly connected to our second layer of the pelvic floor, where our urogenital diaphragm resides and within that, the urethral sphincter. When there's restriction, it has t...

This one is a pretty chill flow focusing a lot on opening up the diaphragm for better breathing and just grounding down into some movement after a long day/week. Nothing too strenuous, just moving your body. It's called "Yoga for Mental Fatigue"  because it's one of those classes you take when yo...

This full body flow class will have you leaving your mat feeling grounded, open and revived! Our flow will take us through postures that help us create space, gentle stability and mobility. Basically everything your pelvic health needs and the rest of your body will benefit from. I recommend add...

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...

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...

Join me on the mat today as we twist our way into mindful movement while working our core and pelvic floor. We will challenge our balance, connect our breath to our twist and create stability. For class you'll need two blocks, a blanket and a pilates ball if you have it or you can use a block in ...

This class is appropriate to support the process of digestion but I think at this point we all understand that digestion is a complex process and there's many things that can hinder it. So while our practice isn't the golden egg that is going to unlock all the problems of having chronic digestive...

This flow is a practice that is going to create stability in the pelvis and core but does it in a way that helps you feel grounded at the same time. So while we challenge ourselves and cultivate stability in the musculature that supports our pelvic health, hopefully you'll also feel a sense of c...

Morning flows have a different vibe! Our bodies have been sedentary for quite a few hours (hopefully!) and things need to get juiced up. I find the best way to do this is with a mindful practice that also brings some heat but at a slower, more purposeful pace. If you decide to do this morning f...

This flow is all about movement that supports and calls on hip stability which of course means pelvic stability. We address all the key components of having healthy hips including external rotators, glutes and deep core.

You'll need: two blocks

Our class today was centered around creating space in the pelvis including the pelvic floor, hips, inner thighs, quads and hip flexors. We keep the cadence slow and mindful as we bring space to these areas that can really become restricted over time. This class is perfect for those working on a...

This class was inspired by my recent trip. For one reason or another, sometimes we are out of our normal element and it can create some tension in the body, especially when it comes to the hips. So this class is all about lengthening, strengthening and creating some openness and fluidity within t...

... a little more action please! In today's class, we generate some heat and work on our pelvic stability. Some of the moves in this class are a little advanced, but I want you to do whatever feels best in your body, that doesn't mean don't challenge yourself! If you feel like you are at that poi...

All you need is two blocks!