The knees are tricky. There are many reasons that they could be cranky and one of them is that the surrounding muscles aren't supporting them. In todays class, we will bring stability to the quads (helps to stabalize the knee cap), the glute med and min (myofascially connects to the IT band whic...

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...

Today we explore the glutes & then we strengthen them from several angles!

It's important to know what's going on, on either side of our pelvis including the glutes. We will discover which side you are relying on for everyday movement like getting up from a chair and then we work on creating ...

10 minutes can pack a punch if you get right down to business, so let's get in it! You don't need a lot for this quick little fiery sequence, just something a rolled up blanket or beach towel will do the trick.

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...

In todays class we are creating strength and stability in the lower body. We will hit up the quads, external and internal hip rotators which also works the glutes and also some inner thigh/core work. All you need is two blocks!

Join me on the mat as we turn away from all the noise for 20 minutes and get centered! This practice is going to hit up all the good stuff - glutes, pelvic floor, balance sprinkled in with some curiosity and stillness. All you need are two blocks. Enjoy!!

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 ...

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 ...

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...

The moves we do in this class are actually the ones I do in my own personal practice every single week. I have to be careful how much I activate through the glutes as to not cause a flare of pelvic nerve pain and I know a lot of students in my classes are in the same position. So give these a t...

This 15 minute sequence (sorry, 10 just wasn't enough!) is going to hit up all the major aspects of our pelvic stability work. The glutes, pelvic floor and core as well as the outer hips are all going to get find some heat in our flow.
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Make sure you are in a healthy space to do stabalizing w...

This intermediate pelvic stability class is Level 2 of our Restore Your Pelvic Floor series! We are progressing some similar moves to the beginners level and also adding some new ones including challenging your balance.

Same concepts apply as in the first level, pay attention to what's happeni...

Improving hip mobility can enhance more coordination between the hip and pelvic floor muscles, aka they will "communicate better," which can lead to better function of the muscles, reduced tension within the pelvis, better posture, increased range of motion and overall improve your pelvic health....

Get ready to raise the heat with this practice! Not in a panting, sweaty mess kind of way. In the subtle, "am I supposed to have muscles there" kind of way! :) The inner thighs are intricately connected to the pelvic floor - often called the super highway to the pelvic floor. Studies show tha...

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...

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 ...

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...

What better way to start your day then to stand on one foot?! After all, a good day, is a balanced day, right? But first things first, lets stretch it out and warm up before we get too far ahead. Yes, today's morning practice is a juicy challenge, but in a way that will mentally and physically ...