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.

Your instructor shows how to layer practices efficiently and ends with a glute strengthening session for practical application.

Explains reciprocal inhibition and why it matters before you start strengthening — understanding this changes how you train.

Core-focused Pilates using leg lifts, abdominal curls, and bridge variations with breath. Builds strength without straining.

Traditional Pilates for the legs, abdominals, and core using a Pilates ball. Combines breath and precision for balanced strength.

A multi-week challenge exploring embodied self-compassion through movement, relaxation, and nervous system regulation.

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 explores how targeting key neurological areas in the body can reduce pain and support long-term healing.

A mindfulness meditation using the phrase 'I am aware of' to observe thoughts, anchor attention, and ease anxiety.

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 masterclass explaining why somatic movement is the key to rebalancing the nervous system and relieving chronic pain.