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!

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!

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

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!

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.

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.

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.

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.

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.

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

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!