This is an extended version of our previous two low back pain classes (one is 15 min and one is 30.) This class is appropriate for whatever reason your low back is hurting whether it's an acute situation where you overdid it OR if you are holding chronic pain in that area.

We will still do a fe...

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 ...

We are going to stay low and slow with this one. Between initial vagal tone techniques and quietly finding stillness in some full body opening poses, you should walk away from this class a little more settled and a little more grounded in peace.

You will need a blanket and a bolster. (If you...

All you will need for this class is a yoga strap! We will use it to spend some time unwinding and letting go of the day in some gentle and supported posture holds. This class isn't about deep stretching, it's about feeling a gentle and supported stretch and staying there long enough to send the...

Our practice today focuses on grounding down and generating space by practicing our poses in a supported longer holds. Yin is all about allowing, not forcing. So once you hit your first edge of resistance, that first sign of a stretch, pause there and let the magic happen as your muscles and fas...

Today's stress relieving flow was really designed to help cultivate the mind/body connection. As you move through practice, think about wading through the movement like you're flowing through honey - make your transitions meaningful and mindful. Really FEEL the feels!

All you need are a coup...

A gentle flow to support your pelvic health. Truthfully, I slept wrong the night before I recorded this video and my mid-back was telling all about it! ha! On those days, it's easy to phone in your practice and just say, "I'll do it tomorrow." When in fact those are the days you maybe SHOULDN'T p...

This class is an abreviated and updated version of the Low Back Pain Express class. We do many of the same postures but added some new. This class is perfect for pelvic pain but really great for low back pain, sacral (SI Joint) pain and tension.

You'll need a strap and two blocks.

Let's get some pelvic mobility on today! All you need is a couple blocks and something to put your heels up on for our yogi squat. Enjoy!

The Pelvic Floor & Your Nervous System

The nervous system plays a crucial role with pelvic health. All the muscles in the body are innervated by nerves, including your pelvic floor and even external genitalia. These nerves can become overstimulated for various reasons:

- Vaginal infections like...

Mobility VS Stretching; You need both for Pelvic Health.

First, let’s define. 

Stretching involves lengthening a muscle where as mobility affects the joints. We need to stretch to bring space back to areas that are in a shortened state which can be from a long-held contraction (like a hypertoni...

There will be a warm-up flow at the beginning of each of our Stability classes and in this segment we break down exactly what's that's going to entail. I wanted to give you time to 'practice' it before-hand to help you feel a bit less frazzled during the stability class itself!

This is a simple class to get your hips mobilized and lengthened without the stability work that we often do together. Sometimes, your body (and your mind) just need a little break. This will work all the pertinent areas that create ideal hip health including the glutes, inner thighs, pelvic fl...

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...

Time to turn down the noise and turn up the myofascial release yogis! Today we are using a blanket to get into our connective tissue and start releasing some long held tension in the psoas, inner thighs, outer hips and some other hip flexors. This incredibly relaxing sequence will leave you fee...

Let's face it, we live in a fast paced world and our responsibilities can be seemingly endless. There's no shortage of busy-ness and there's constant stimulation bubbling around us at ALL times. Once in a while, we need to turn down the noise. We need to do intentional things that calm our ner...

This is a great flow to do at the end of your day as a way of winding down. It's also a great flow if you have hypertension (or are trying to prevent it) in the pelvic floor and want an easy practice to go to, to gently create some space and grounding down of the nervous system. I regularly vis...

Today we are giving some love and attention to the deep core muscle, the psoas alongside the other hip flexors. Yes the psoas is a hip flexor but it's also a spine stabalizer amongst other roles. Because a muscle is more apt to releasing when you've gently engaged it, we will be doing some stab...

Here's the # 1 rule for today's class.... there are no rules! I want you to follow the cues that your body is giving you today and move in a way that feels supportive and intuitive. You wanna go right when I go left, do it! You wanna shake or shimmy when I twist or circle, beautiful! That's wh...

Somatic Yoga - What is it?

All of us have habitual patterns that we hold in our body. There can be a number of reasons for this: trauma (childbirth, a fall, etc), posture imbalances or even things like repetitive use. We are going to refer to this as guarding or holding.

In traditional yoga, w...

Before we can create stability and strength in the pelvic floor, we must first create space. Many people who come to pelvic health yoga have been struggling with a pelvic floor that is what we call, hypertonic, or in a state of tension. It leads to many symptoms and a lot discomfort. This flow...

This short but sweet 15 minute sequence uses Figure 4, one of my favorite poses for creating pelvic space, in different variations to open up and soften the muscles of the pelvis.

No props needed!

Many students here are pro-actively working on pelvic health and many are here because they are experiencing some kind of pelvic pain. Foam Rolling is one of those techniques that I regularly come back to to create space in the pelvis especially when pain shows up. I recommend visiting this cla...