A multi-week challenge exploring embodied self-compassion through movement, relaxation, and nervous system regulation.
A four-week somatic movement challenge addressing the glutes, core, and back with progressive neuromuscular repatterning.
A two-week challenge moving through calming the nervous system, releasing tension, and building functional strength.
Combines spinal rotation with core stabilization work to improve thoracic mobility and build functional seated strength.
Explains why treating pain locally often fails and how addressing the body as a whole system produces better results.
The meditation component for Week 1 of the Pain Relief Series, using loving-kindness practice to support pain relief.
Week 1 practice of the Pain Relief Series, introducing red light reflex work to address rounded posture and related pain.
Demonstrates why pandiculation is more effective than static stretching and shows 10 practical swaps to make.
A lying-down practice that moves attention through the body to release tension and help you drift into sleep.
A habituated reflex practice using side curl to address lateral tension and paired with glute strengthening for balance.
Guides conscious inhales and exhales to activate the parasympathetic response. Good when you feel unsettled or anxious.
A short five-minute exercise to tune into body sensations and build the interoceptive awareness that supports healing.
A simple self-assessment to determine whether your psoas is tight, and what that might mean for your pain and movement.
Walks through the core principles of SomaYoga while guiding a diaphragmatic breathing meditation. Great as a foundation class.
Year-end reflection from your instructor on reviewing your practice, noticing progress, and setting intentions for what's next.
Your instructor reflects on why small, consistent practice matters more than intensity — and how to apply that principle daily.
Your instructor explores how targeting key neurological areas in the body can reduce pain and support long-term healing.
Your instructor reflects on the importance of inward attention in winter and how it applies to your movement practice.
A mindfulness meditation using the phrase 'I am aware of' to observe thoughts, anchor attention, and ease anxiety.
A standing Pilates class targeting the legs and glutes for functional strength and lower body stability.
A standing practice to release the quadratus lumborum and address the one-sided tension patterns that contribute to low back pain.
Explores pelvic movement in three planes of motion to improve mobility, release tension, and support lower back health.
A three-phase class: release habituated tension, strengthen key muscle groups, and reset the nervous system to complete the cycle.
A three-part reset using gentle throat stimulation to activate the vagus nerve and encourage calm. Limit to once per day.
Uses clamshell pandiculation to wake up and strengthen the glutes, abdominals, and core with somatic precision.
Chair-supported glute bridges with a Theraband to build strength in the glutes, back, and neck with added resistance.
A Yoga Nidra practice designed to guide the nervous system into a state of genuine peace and inner stillness.
Combines a breathing rate assessment with vagal reset techniques and diaphragm release work. Practical and educational.
Your instructor breaks down the differences between nose and mouth breathing, and why it matters for pain and nervous system health.
Gentle tongue movements used to stimulate vagal tone and support nervous system regulation through the oral-facial pathway.
Your instructor outlines a three-step framework for healing chronic pain and how to apply it in your daily practice.
A short, focused Pilates class targeting core and leg strength with precise movements and synchronized breath.
Combines a neuro drill for shoulder release with pelvic stabilization work to address the upper and lower body connection.
Your instructor explores how metta (loving-kindness) meditation can shift pain perception and support the healing process.
Progressively activates the glutes and pelvis through bridging, side steps, and speed skater movements.
A recorded deep relaxation class from April 2020 using somatic awareness and breath to release tension and restore rest.
An early recorded class using somatic movement and breath to reduce stress and restore balance to the nervous system.
Pairs SomaYoga deep relaxation with a metta (loving-kindness) meditation for a complete body-and-mind restoration practice.
A breathing-based practice specifically designed to reduce accumulated stress and physical fatigue through nervous system support.
A second deep relaxation class from April 2020, continuing the series with somatic rest and nervous system calming.
A recorded Yoga Nidra class from April 2020, guiding deep rest through body scan and breath awareness.
A May 2020 class combining somatic movement and mindfulness meditation to settle the nervous system and restore ease.
An early recorded SomaYoga Nidra using systematic body awareness to guide you into deep, restorative rest.
Blends Yoga Nidra deep rest with bija seed sound vibrations to support energetic balance and nervous system calm.
An early recorded class pairing slow somatic movement with mindfulness meditation for deep rest and clarity.
A slow, awareness-based practice that guides attention through 61 points in the body to release muscular tension and restore ease.
An audio-only Yoga Nidra meditation to guide you into deep rest and body awareness — use it without a screen.
Nadi shodhana breathing that balances both sides of the nervous system. Especially useful when feeling anxious or scattered.
A short breathing practice that lengthens the exhale to activate the rest-and-digest response. Works seated, lying down, or in bed.
The third video in the sleep program: an evening practice using breath and body awareness to prepare for deep rest.
A recorded class combining conscious breathing with meditation to calm the nervous system and deepen body awareness.
A slow, targeted practice for releasing psoas tightness using red light reflex principles and mindful movement.
A detailed exploration of arch and curl nuances through the red light reflex lens, addressing rounded shoulders and collapsed posture.
A dedicated practice for neutralizing the red light reflex — collapsed posture, chest tension, poor breathing, and forward head.
Targets the red light reflex to release rounded shoulders through somatic movement and pandiculation.
Works along the body's deep center line — core, spine, and postural chain — through slow pandiculation and breath.
Targets the upper trapezius and levator scapulae through pandiculation to release chronic neck and shoulder tension.
Uses breath, mantra, and present-moment awareness to settle anxious thoughts and return to a sense of inner steadiness.
A brief practice using movement and breath to stimulate lymphatic flow and support the body's immune and recovery systems.
Combines the Basic BIG 6 lymphatic sequence with arm and leg movements to support fluid circulation and tissue recovery.
Week 1 practice of the Pain Relief Series, introducing red light reflex work to address rounded posture and related pain.
A trauma reflex practice combining side-lying diagonal curl with a thoracic twist to address asymmetrical tension.
A foundational somatic movement to reset the core, back, and pelvis through slow arch and flatten patterns done lying down.
Uses green light reflex principles to address thoracic stiffness and restore spinal extension and rotation.
A live pop-up class using slow movement and breath to release back tension and calm the nervous system. Open to all levels.
Addresses plantar fasciitis through green light reflex work targeting the legs, back, and feet. Recorded April 2020.
A workshop focused on the green light reflex — how it creates low back, hip, and leg pain, and what to do about it.
A green light reflex practice for the back, spine, and neck using slow somatic movements to release chronic tension.
Combines red and green light reflex principles in a flowing arch and curl sequence for the back and pelvic region.
A brief practice using movement and breath to stimulate lymphatic flow and support the body's immune and recovery systems.
Combines the Basic BIG 6 lymphatic sequence with arm and leg movements to support fluid circulation and tissue recovery.
A trauma reflex practice combining side-lying diagonal curl with a thoracic twist to address asymmetrical tension.
A foundational somatic movement to reset the core, back, and pelvis through slow arch and flatten patterns done lying down.
A trauma reflex practice using the side curl with an extended leg variation to address one-sided tension patterns.
A short supine practice targeting the quadratus lumborum to quickly address low back tightness and trauma reflex patterns.
Week 3 adds diagonal arch and curl with trauma reflex work to address one-sided tension and asymmetrical pain patterns.
Pairs gentle somatic movement for the legs and nervous system with a 61 Point Practice for deep neuromuscular reset.
Directly addresses the trauma reflex — the lateral contraction pattern — to release one-sided tension and restore symmetry.
A supine trauma reflex practice using hip hikes to address the asymmetrical tension patterns behind one-sided pain.
A brief practice using movement and breath to stimulate lymphatic flow and support the body's immune and recovery systems.
Combines the Basic BIG 6 lymphatic sequence with arm and leg movements to support fluid circulation and tissue recovery.
A standing practice to release the quadratus lumborum and address the one-sided tension patterns that contribute to low back pain.
A trauma reflex practice combining side-lying diagonal curl with a thoracic twist to address asymmetrical tension.
Seated versions of arch and flatten, flowering arch and curl, and shoulder shrug to reset habituated postural tension.
Uses supine and standing rebounding to stimulate the lymphatic system and build joint stability throughout the body.
Targets the pelvic floor and core within the red light reflex framework to release collapsed postural patterns.
A lying-down practice to release deep psoas tension using slow pandiculation and conscious breath.
Week 2 introduces micro arch and curl movements to address habituated tension patterns in the spine and core.
Targets the quadriceps through seated and standing pandiculation to release front-of-thigh tension and knee strain.
Targets the ileocecal valve through gentle movement to support digestive health and release tension in the surrounding area.
Targets the left obliques within a right-side trauma pattern to address the asymmetrical tension common in one-sided pain.
Addresses chronic tension in the upper back and neck through habituated reflex movement and back extension work.
Four variations of the diagonal arch and curl to address the back and psoas from different angles. Slow and deliberate.
A trauma reflex practice using the side curl with an extended leg variation to address one-sided tension patterns.
A short supine practice targeting the quadratus lumborum to quickly address low back tightness and trauma reflex patterns.
Week 3 adds diagonal arch and curl with trauma reflex work to address one-sided tension and asymmetrical pain patterns.
Directly addresses the trauma reflex — the lateral contraction pattern — to release one-sided tension and restore symmetry.
A supine trauma reflex practice using hip hikes to address the asymmetrical tension patterns behind one-sided pain.
A green light reflex practice for the back, spine, and neck using slow somatic movements to release chronic tension.
Addresses the muscular and nervous system contributors to digestive discomfort using gentle somatic movement and pelvic floor work.
A breath exploration practice lengthening the exhale to engage the diaphragm and activate the parasympathetic response.
Breaks down squat mechanics and how pelvic floor and core function contribute to a safe, effective, and pain-free squat.
A live pop-up class exploring the pelvic floor through movement and breath, addressing incontinence, prolapse, and tension.
Targets the pelvic floor and core within the red light reflex framework to release collapsed postural patterns.
Combines red and green light reflex principles in a flowing arch and curl sequence for the back and pelvic region.
A comprehensive program covering movement, breathing, and nervous system practices to support whole-body health and vitality.
A complete program for pelvic floor health addressing the muscular and nervous system contributors to pelvic symptoms.
A complete program building functional strength and joint stability using somatic and movement principles across multiple weeks.
A guided self foot massage as part of the sleep program, using touch and pressure to relax the nervous system before bed.
The entry point for the Pain Relief Series — introduces the core concepts and movements that underpin the full program.
A complete program addressing the nervous system, body tension, and breathing habits that interfere with deep, restorative sleep.
Full class version combining gentle somatic movement with a 61 Point Practice to unwind chronic tension and improve ease.
.webp)
Three variations of arch and flatten — seated, supine, and tabletop — to address the spine from different positions.
.webp)
An early recorded class using somatic movement to release tightness in the glutes, hips, and lower back.
.webp)
A recorded SomaYoga class dedicated to strengthening the glutes through deliberate, mindful movement.
.webp)
A recorded SomaYoga class exploring spinal rotation and twisting to improve thoracic mobility and release back tension.
A SomaYoga class dedicated to releasing and rebalancing the psoas, addressing its role in low back, hip, and posture problems.
A recorded class exploring what genuine core stability means and how to build it through somatic movement and breath.
A SomaYoga class working through the interconnected tension in the shoulders, neck, and jaw.
A more demanding SomaYoga flow for those with a foundation in the work — builds on core principles with added progression.
A SomaYoga class using spinal twists to stimulate digestion, boost energy, and release tension through the thorax.
A SomaYoga class blending slow, mindful movement with meditation for a calm, grounded practice.
A recorded SomaYoga class focused on releasing tension through the nervous system and arriving at a genuine sense of rest.
Explores how small, precise movements can create significant changes in tension and nervous system tone.
A relaxed, slow-moving SomaYoga flow for a weekend morning — gentle, warm, and restorative.
A recorded deep relaxation class from April 2020 using somatic awareness and breath to release tension and restore rest.
Full class version of the June 2020 twisting practice, using somatic movement to release and restore spinal rotation.
.png)
