3/26/25: This sequence is designed to awaken your deep core awareness -- from the arches of your feet, through your inner thighs and into your inner hips or pelvic floor muscles.

4/2/25: Class starts with a self-massage for the low back, and includes movements to help you learn to mobilize and stabilize this vital part of your body.

4/9/25: Explore how your core loads in various positions so that you sense the center of your pelvic floor, the perineum, and learn how to draw it in and up with load. This awareness can help you move with more power as well as prevent and lessen common issues like incontinence or hernias.

This mat-based core class includes movement patterns that help you to feel and engage your pelvic floor and deep abdominals. Feel stronger, longer and more integrated with this sequence. Props: 2 blocks

1/8/25: Todays' class focuses on learning how to stabilize the torso through rocking and rolling patterns, contralateral mobility as well as maintaining torse stability using the McGill Big Three Exercises. Consider this a movement buffet to help you find your strength and center.

Find your upright rotational core in a gentle sequence with light weights and the support of a chair. Includes functional movements such as squats, presses and one leg stands to improve your stablity and mobility.

Discover and explore the relationship between your ankles and your hips -- and how you can improve your movement by strategically landing into the foundation. Class includes contralateral sequence and balance work for hip and low back stability and mobility.

6/11/25: Explore the deepest layer of your core, your diaphragms in this gentle practice (best done on an empty stomach). We start with an abdominal massage and then explore stretching the diaphragm in different positions in order to improve breathing, back and core stability and awareness.

5/28/25: Explore and improve spinal range-of-motion in various positions in order to improve your mobility, pain and energy levels. We start first with massaging the feet, the main sequence includes standing poses and stabilization work in balancing cat. We end with the supine twist and a fascial...

5/14/25: Awaken your core with this gentle sequence designed to help you feel the deeper layers including the respiratory and pelvic diaphragms. Learn how to stabilize your core without bearing down or pooching out so that you are coordinating your core muscles effectively.

6/25/25: Improve your hip and core (pelvic floor & abs) control with the pelvic clock warm-up. Then we'll explore stabilizing the trunk and hips as we move through a gently challenging sequence that focuses on hip external and internal rotation and 3 different orientations to gravity.

7/16/25: In this mobility focused class we give the knees a little extra focus with self-massage and a supine sequence that gently stretches and stabiilizes the knees without any loading. In between, there's a standing sequence that moves your spine in all the ranges of motion as well as mobility...