Yoga For Creating Space & Mobility

Yoga For Creating Space & Mobility

These classes will be particularly beneficial for students who are at the beginning of their journey, are in a flare up or who are experiencing higher stress and need to support their nervous system into a more calming state. When you are holding excess tension and tone in the pelvic floor, it creates a slew of imbalances in the pelvis. Bladder issues, leaking, low back pain, SI dysfunction, painful intercourse and nerve pain like with vulvodynia (itching, burning, rawness) can be some symptoms associated with carrying extra tension. So we need to do things to mitigate that before we start to address the tone element.

Even though there may be some engaging poses in these classes, I will invite you to be gentle and intensional with it. When you are ready for more, your body will let you know. And if you do too much, your body will let you know. Remember, your body can only communicate with you via symptoms. So don't get frustrated if symptoms occur after you've made progress. Look at that as information to move forward with. "A wise woman is not cowed by knowledge, instead, she uses it to guide her." <3

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Yoga For Creating Space & Mobility
  • 20 Min Yin Flow

    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...

  • Express De-Stress

    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...

  • 20 Mins of Gentle Movement

    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...

  • 15 Min Low Back Pain

    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.

  • 10 Min Pelvic Mobility Flow

    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!

  • It's Cool to be Hip

  • Restorative Pelvic Yoga

    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...

  • Creating Mobility in the Pelvis

    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...

  • Warm-Up Breakdown Flow

    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!

  • Gentle Hip Release

    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...

  • Yoga for Mental Fatigue

    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...

  • Lower Body Release

    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...

  • Cultivating Calm

    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...

  • Living Room Wind Down

    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...

  • TLC for Psoas & Hip Flexors

    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...

  • Full Body Somatic Flow

    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 for Pelvic Health

    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...

  • Creating Pelvic Awareness & Space

    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...

  • Figure 4 Inspired Hypertonic 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!

  • Foam Rolling Mini

    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...

  • Cultivating Softness

    Let's release some tension and stress in the body with this 30 minute softening practice! We hold these juicy poses for 45 seconds each and really hit up the entire body. You'll need two blocks. Enjoy!

  • 10(ish) Min Hypertonic Flow

    Class time was right around 15 minutes, partially because I held the last couple poses a little longer. You really can't rush the bodies ability to release tension so the few extra minutes are worth it! This flow is great at bringing space to the body where there is restriction, including the p...

  • Obturator Internus TLC

    For today's class you'll need: a block or two, a 3lb weight if you have one. That's it!

    More Details About the Obturator Internus

    *associated with hip pain*

    Originates from the pubis and ischium (pelvic bones) at the obturator foramen. It travels through the lesser sciatic foramen (basically t...

  • Restorative Practice

    'Tis the season for lots of noise so let's take a moment to appreciate some stillness! Restorative yoga helps to support the body in poses that allow for a quieter mind and also a down-regulated nervous system. Longer holds in comfy support is a great way to help reduce stress which really help...