This quick hip mobility sequence is a great way to start the day or warm up and/or cool down after exercise. We get to all planes of hip stretching and the dynamic nature of the stretches target both muscle and fascial mobility. Grab your theraband and enjoy!

Honing sensational awareness is an important practice for regulating the nervous system, creating new pathways for your body, and tuning your body into pleasure. This simple guided hand touch exercise is a jumping off place for you to begin your touch practice. We will outline some key areas of awareness for you to focus on while you practice and provide a framework for exploration.

In this class we aim to improve mobility and unstick our sticky spots. We explore how movement travels from one place in the body to the next and work our spine, hip, and shoulder range of motion for juicy, supple movement.

The sacroiliac joint (SIJ) is a common source of discomfort or issue for people and it can lead to low back and hip pain when it is not properly supported or lacks mobility. There are two SIJs on the back side of your pelvis and they move to allow for normal walking patterns and to expand during childbirth. Learn more about your SIJs and how to take care of them in this video. Grab your mat and your curious mind and enjoy!

I am often asked, "should I do Kegels for urinary leakage" and the answer is it depends! Some people's symptoms are greatly improved by doing pelvic floor strengthening exercises (Kegels) while others can be worsened. This video addresses the difference between the two.

Back to the mat with this flow focused on dynamic balance, spinal isolation, and hip mobility. Grab your mat and get ready to follow along.

Today we go deep dive into the anatomy of the pelvis and the pelvic floor muscles and talk about all the ways to strengthen, lengthen, and coordinate the pelvic floor to keep it healthy and functional. We do exercises for pelvic floor endurance, fast twitch coordination, and integration with the rest of your core muscles. You will need a chair and a towel roll for this one, enjoy!

In this class we explore the connection between the head and the tail (pelvis!). Positioned at either ends of your spine, the head and tail move in relationship to each other and understanding how these parts move together can help with postural awareness and improved spinal and core strength and mobility. We start on the floor and move gradually up to our feet. No props needed, enjoy!

Today we focus on the connection between the foot and the pelvis. Foot and ankle strength and mobility are essential for support of the legs and pelvis. They are your conduit to the ground and their ability to react to changing surfaces is important for balance and stability. We'll move through seated, standing, and mat exercises and end with some dynamic foot and ankle movement and balance exercises. You will need a chair or stool to sit on for the start of class. Enjoy!

This video discusses anatomy, benefits, and techniques related to diaphragmatic breathing. The focus is on the effects of diaphragmatic breathing on the pelvic floor and how diaphragmatic breathing can help address pelvic floor dysfunction.

Diaphragmatic breathing animation video: https://www.youtube.com/watch?v=9JqFWUjxI1Q&t=1s

Full body dynamic stretching and joint mobility coming at you in this video. No props required!

This class focuses on spinal motion. We explore what it feels like to isolate movement to specific parts of the spine and to move the spine as a whole. We move in all planes and practice moving the spine segmentally. Lay out your mat and prepare to feel supple!

This class is a 30 min pelvic floor stretch flow. We move through positions with a focus on breath. You can use some of the sequences from this video throughout the day when you are feeling tight or tense. No props required.

This class focuses on mid spine and rib cage mobility. This is important for many things, arguably most importantly - breathing! I use a foam roller for a few things. If you do not have a foam roller you can use a rolled up towel or blanket, or a pillow. Happy breathing!

In this class we start standing with a guided body scan, gentle touch and alignment exercises. Then we move through a seated spinal mobility series and end up on the mat for sequential movement and dynamic stretches. No props needed.

Focus on relaxing abdomen and inner thighs to find pelvic floor release. We also use dynamic stretches and rolling to release the spine and hip joints. No props needed.

In this class, we focus on mobility of the hips, shoulders and spine through all planes: front and back (flexion/extension), sidebending, and rotation. By intentionally moving from the hips and shoulders versus from the spine, we improve mobility throughout the trunk and extremities. We utilize sequential movement to connect mobility and movement from head to toe.

Full body mobility work, with a guided relaxation at the end. No props needed. Pillow or bolster for crossed leg sitting and/or chair for kneeling balance optional.

In our first Release and Restore class we use our breath and focus to relax unnecessary body tension. We move all of our joints and free up our spine and hips with dynamic stretching and mobility exercises. Class starts on the floor and moves up to full body standing stretches. No props needed, just your mat and your body!

We are laying the foundations in the first Stabilize and Strengthen class. This video focuses on core stability and gentle shoulder and hip strengthening. We start close to the floor and work our way up to standing balance work. No props needed, just your mat and your body!

360 degrees of strengthening rounded out with standing balance work. No props needed.

In this class we focus on differentiating hip and spine mobility and stability. Being intentional about moving from the hips versus moving from the spine allows us to strengthen the small, stabilizer muscles of the hip, pelvis, and trunk. We will use a squishy ball for a few exercises, you can use a pillow, blanket, or rolled towel if you don't have a ball.

Focus on the "core canister", what it is, where it is, and how to engage it for better spine and trunk stability. We incorporate standing work for lower body strengthening and balance. No props needed.

Special guest today is the psoas muscle! The psoas muscle is like a bridge from the diaphragm to the pelvic floor. We look at the anatomy and function of the psoas and then strengthen it while balancing the other muscles of the hip and core.

Today we explore how our upper body is connected to the trunk via the rib cage and how we get power from the arms by connecting through the core. We also discuss the role that the lats and glutes play in stabilizing the back side of the pelvis. No props required, just you and your mat.

This class is a core strengthening flow that fits into your schedule. It is about 35 min long and we hit all the core, hip, and shoulder stabilizing favorites. No props required.

This video focuses on the back side of the core - spinal strengthening. In order to be functional and have longevity our spines must stay supple and stable. We start on our backs and then move into progressively more weight bearing positions. Stretch your wrists because we do a number of exercises in quadruped or "crawling" position. No props needed, enjoy!

Full body strengthening through dynamic movement and stability exercises coming at you in this video. No props needed, enjoy!