(17 min) This is a relatively quick routine designed to support deep pelvic floor and adductor mobility when you’re on the fly!

(20 min) This is a no-nonsense tutorial that focuses on sacroiliac stabilization through a number of different planes of gravity. Highly recommended!

(25 min) This is a necessary and highly recommended sequence for all folks with breath and pelvic floor dysfunction!

Learn how to breathe, mobilize, and strengthen through thoracic rotation range of motions, all while staying close to the floor!

(18 min) An excellent sequence for folks who need wraparound pelvic mobility for tension, incontinence, or pain — or just living!

(10 min) This is a lower body strength workout designed for glute and quad strength as well as eccentric psoas release. Perfect for runners, walkers, and humans in general!

(24 min) This is a gorgeous flow emphasizing fascial release of the hips and thoracic spine. Great for those days when you want to move and ground without pushing super hard!

(3.5 min) This is a fantastic therapeutic movement that can act as a self-manipulation of the pelvic bones. Great for both sacroiliac (SI) and pubic symphysis pain!

(5 min) This is a fantastic thoracic spine and back stretch that feels so good!

(5 min) This is one of my favorite breath exercises to expand the pelvic floor and posterior thoracic spine. Plus, it feels great! Highly recommended.

(25 min) This is a flow class designed for when you’re recovering from acute or chronic illness. It is designed sequentially to support body autonomy, exploring safety, interest and challenge, and moving in a way that feels authentic to your body as it is in this moment.

(10 min) This is an intense core and glute sequence that uses the support of a chair to support maximal stability and neuromuscular re-education. Don’t skip the chair!

Welcome to tabletop edition of week 3! This is a class that begins in tabletop and emerges into long lines of the body to work the core in dynamic ways that serve us in parenting. It’s also really fun!

(10 min) This is a super fun way to begin exploring core stability with dynamic floor movement. Connect to how your baby is moving and start rolling around!

(6 min) This tiny gem is a tough exercise for the gluteus medius and max! But don’t be fooled, it’s not a weighted clam shell — we bias internal rotation for added length of the glutes, which makes it both more effective for strength and lengthening of the pelvic floor.

(9 min) Critical for pelvic health, this class lights up your gluteus medius muscles that stabilize you when you walk and move! We add weight for added deep core strength and recovery.

(8 min) In this sequence, we’ll build on last week’s skills and add a bit of weight, cross body work, and single leg balance challenge! This is a great way to gently work the whole core, glutes and upper body.

(9 min) In week 2, we’re digging into one of my favorite movements that is amazing for reducing pelvic floor heaviness and improving glute and deep core strength!

(12 min) A full spectrum, easy go-to for deep pelvic pain. Expect lots of abdominal opening and gentle lengthening. Feels SO good!

(8 min) Underrated but soooo necessary, this sit to stand mini workout will ensure that you’re hinging, building functional glute strength, and ready to get out of a glider holding a baby!

(10 min) An essential practice for deep core activation, all while in a position where you can hang out with your baby!

Welcome to The Postpartum Essentials Course!

This is a foundational, can’t miss video, all about how to activate the deep core. We’ll build on this in everything we do!

No props needed!

(5 min) This is a fantastic movement that helps program the glutes to WORK. If you have a “lazy butt” or cannot seem to activate your glutes, this is a great one to try!

(5 min) This is one of my favorite glute exercises! Build muscle close to the floor while working on pelvic alignment.

(4.5 min) This is a fantastic practice for those dipping a toe into core work and particularly accessible for those in pregnancy and postpartum. Get glute work, core stability, and eccentric loading all in one sequence!

(2.5 min) This is a sweet core workout that can be extensively modified to meet a huge range of strength and skill levels!

(5 min) This is a deep core and stability movement that uses a pilates ball for effective feedback!

(9 min) This is a delightful floor based somatic flow that encourages thoracic and hip rotation of all stripes! Highly recommended for stiff and/or grumpy days.

(22 min) A long awaited adjunct to the much beloved “Get your sh*t out” series, this class explores more ways to get into the posterior pelvic floor. Explore pelvic mobility, tension in adductors, hamstrings, and the pelvic floor through active and more restorative movements.

(2.5 min) This is a fantastic exercise for folks improving their range and strength with internal hip rotation! Particularly helpful for pregnant folks, as you can continue to do this exercise throughout pregnancy.

(4.5 min) This is a challenging single leg glute exercise that allows you to build strength and prepare for the heavy work of life! Particularly helpful if you’re interested in returning to run but great for everyone.

(12 min) This is a somatic short flow that uses a weight to feel the heavy experiences we go through. Expect slow, soothing, cross midline movement with some balance challenges to get you out of your head and into your body.

(5 min) This is a fantastic way to connect with your deep core in early postpartum days, or any old time! Take your time and be sure to reference “TA Activation” if you’re not sure about engaging your transverse abdominis correctly.

(3 min) This unique spinal mobility drill focuses on lower lumbar and pelvic mobility. It feels extra good on everyone, but especially pregnant folks who might benefit from a little more space!

(23 min) A full, embodied flow that focuses on hip rotation staying close to the floor. Expect to work in a safe, grounded way!

(10 min) This is a 10 minute somatic practice emphasizing rotation and rolling, crossing multiple midlines of the body. End feeling grounded, clear, and ready for the day.

(7 min) This is a floor based somatic reset that physically focuses on adductor (inner thigh) release. Perfect for days where you’re feeling zonked or have a higher discomfort.

(28 min) This is a full spectrum slow flow practice designed to both engage and release the adductors (inner thighs), which are neurologically connected to the pelvic floor.

(18 min) This is an all-purpose flow class dedicated to creating space to be with yourself. We stay close to the floor and explore backbody work, rotation, and expansion.

This is a short psoas release practice that integrates both active and passive release strategies. It’s perfect for busy days or managing pelvic pain before/after travel, etc.

(2 min) Great for releasing a cranky lower back (think the flank area), this is a super fun stretch you can do anywhere!

(3 min) This is a simple sacroiliac release and hip mobility exercise that you can do with or without a mini band. Feel better soon!

(18 min) This is a slow work strength workout designed to strengthen the whole body but particularly designed for those looking to get back to running. Work on single leg balance and lower body strength while also supporting upper body strength and rotation.

(10 min) Could thoracic release be the secret sauce to life? Maybe!

This is a short, floor based somatic flow that feels so good. Think of it like movement dessert — except great for your body and nervous system.

(21 min) This is a practice for when life feels like too much and you just want to scream. Expect to feel your legs and allow all the big feelings to move through your body.

(4 min) Excellent for all bodies but perfect for pregnant folks, this is a deep core exercise using thoracic rotation. Expect this one to be full of sensation!

(9.5 min) Designed for when you’re struggling to come down from the events of the day, we’ll begin in standing and end in a restful state.

(13 min) This is a sweet little morning class designed to move you into your day with more energy.

(4 min) Essential for thoracic rotation support, which everyone needs! Learn how to separate the movement of the pelvis with the movement of the thoracic spine.

(19 min) This is a short, targeted practice focused on releasing the obturator internus muscle.

(10 min) This is a short somatic flow using hip openers to calm the nervous system.

(11 min) This is a “chill vibes only” short flow for when you’re just not feeling… anything. Wonderful if you’re sick, burnt out, tired, or all of the above.

(8 min) This is a standing flow designed for the middle of your day, or when you might have nervous energy to burn, but don’t quite know how to quell it.

(8 min) This is a short seated somatic flow. Great if you have a little bit of energy but not a ton and need to regulate.

(5.5 min) This is a quick upper body workout using bands!

(6 min) This is a brief lower body workout using resistance bands!

(6.5 min) This is a brief workout using resistance bands to strengthen your whole body!

(29 min) This is a flow focused on building lower body strength and mobility necessary to physically get yourself off the floor — physically and emotionally!

(41 min) This is a full lower body workout! Enjoy lunges, step ups, and deadlifts with resistance that makes sense for your body and where it’s currently at. Expect to work posterior chain (glutes, hammies) and some quads, too!

(3 min) This is a spicy and challenging way to work hip rotation as well as some glute and upper body strength! Please note that you should feel very comfy in a deep squat to do this successfully. if that’s not the case, try Sumo Squat Twist.

Props: 1-3 lb hand weights.

(9 min) This is a short and sweet class that combines classical core work with nervous system balancing. Prepare to cross midlines, breathe, and move.

Props: optional hand and ankle weights

(19 min) This is a fun flow emphasized a series of fluid movements, opening the hip flexors and rib cage.

(40 min) This strength work uses the sagittal (forward/back) plane to do a lot of lunge variations with some rotation work thrown in.

(12 min) This. is a short practice dedicated to grounding while traveling. Using nervous system regulation techniques and one heavy weight, it’s short, sweet, and effective.

(2 min) This is an easy way to mobilize the hip flexors and calves while working them, too!

(29 min) This is a “sneaky core” class designed to activate deep core muscles and glutes through fun, rotational movement. Expect the unexpected!

(33.5 min) This is a well rounded slow work strength class focusing on deep core, quads, and hamstrings.

(2.5 min) A phenomenal precursor to Hip Dips, this is an essential hip mobility and strength movement that is more accessible!

(24 min) It’s not really Pilates, let’s be clear. But this Slow Work Strength class utilizes Pilates-type movements with resistance to support thoracic rotation and hip extension!

This is a delightful shorter video that emphasizes cross midline movement and nervous system regulation.

This is a short routine that can be an absolute game changer!

This slow work flow class works into the hips while utilizing nervous system regulation strategies to deeply calm your whole being!

A beautiful way to get the posterior chain firing and get your lower back feeling stable and secure.

If you're struggling with incontinence in relation to impact (jumping, running, etc.) this is for you!

This Slow Work Strength class uses only a light band, but do not be fooled, it's not easy!

Explore hip mobility in the capacity of diagonal lines moving in the forward/back (sagittal) plane. Translation? Move differently, feel amazing!

Get into the pelvis and open it from every angle! That's the goal here in this flow, designed specifically for period pain but honestly, good for any time.

If you're struggling with pelvic pain or any kind of hip dysfunction, this is a great and safe way to begin mobilizing!

This is a slow work strength class is a way to soothe your nervous system while focusing on whole upper body strength and mobility.

This is a key squat for those with hip and knee pain!

Specifically designed for folks with achey or injured knees, this focuses on stabilizing the quads and hamstrings for optimal knee joint health!

A response to a request from a beloved client, this is a brief video for foundational strength work while wearing or holding your baby!

This is a short, chair-based mobility practice for those who are either pregnant or have just recently given birth (or really anyone who want something effective but gentle!).

If you want to get all the essentials of pregnancy strength and mobility but don't have the energy to stand, this is your practice!

Designed for those days when you just can't. Stay close to the floor and yourself while moving in an intuitive, kind way.

This is a ~20 min workout designed for increasing range of motion and fluidity in your hip capsule.

This is a short but strong class that focuses on floor work -- including my favorite, deadlifts from the floor!

If you're struggling with thoracic rotation, this is a great place to begin!

Essential if you've had a babe (or two)!

A beautiful and easy way to begin activating your core with rotation!

This class is designed to get into stabilizing muscles we use for basic, every day activities.

This short tutorial uses a very light band to support hip rotation (both internal and external) and in the process torches your deep core! (In the best way!)

This tutorial uses a very light loop band to get both the deep core and hip flexors firing!

This is a slow work class designed for folks who just don't want to move but need to anyway!

This is Slow Work designed to load for strength!

This video contains two exercises that get at the deep glute rotators and are designed to make you realllllly feel it.

If you've been traveling and need to CHILL, this is for you.

Here is one way to soothe your stressed AF nervous system with minimal equipment!

If you're struggling with abdominal pain, hip flexor discomfort, or thoracic rotation challenges, this is a fantastic all in one!

If you're working on getting into a high impact sport but struggling with incontinence or prolapse, then this is for you!

This shorter practice is designed for you if you've been traveling but just need to MOVE.

This is a fun and irreverent tutorial on using the deep core to lift your bum in a prone position -- like an inchworm!

If you're coming back from a significant injury and want to get moving, this is a safe place to begin.

Roll just like your baby does and find your deep core.

If you have access to a long pullup band, this is a wonderful way to do one of my favorite exercises!

This was the exercise that healed my diastasis while I was pregnant with my twins!

This is a super fun, beautiful class that focuses on primal human movement as an evolution from baby to grown up.

This is a fantastic pelvic floor release and glute strengthener while also working thoracic rotation and strength at the same time.

This is an awesome core sequence appropriate for both beginners and experienced movers! 

This is an awesome and simple hip release.

This is a close-to-the-floor class that works deep core musculature.

This is a tiny gem with two exercises that pack a huge punch when it comes to both lengthening and strengthening the glutes at the same time!

If you're in a place where you need to take up your own space, this is for you.

If you struggle with tight hip flexors, this one is going to feel SO good. 

Another "slow work" nervous system reset class!

This is an easy and accessible way to release the psoas -- and it feels great! Essential if you're pregnant or sit a lot. 

This is a multitasking movement that is fantastic for folks struggling with glute and core weakness.

One of my favorite releases, this will calm down angry hip flexors quickly.

This is a full body psoas release class that stays close to the ground and embraces gentle release for powerful results.

This twisty move the box is perfect if you are struggling with deep pelvic pain.

This is a full spectrum class for the pelvis that strengthens and lengthens both the front of the hip flexors as well as the glutes.

This is a fun but mindful full body class designed to open the abdominal fascia and move even when you're in a flare.

This short practice is great for humans -- if you like to walk, run, and move, this is it! 

This is a short practice to release the fascia in the lumbar spine and lengthen the thoracic spine as well!

A must have if you experience SPD or any pain with transitional movements and/or incontinence.

Designed to open the pelvic inlet, this is ideal if you're expecting a babe in the coming weeks.

Show up to challenging poses with a sense of ease, grace and breath.

This is a marriage of yoga and strength building made for nervous system regulation.

This challenging move the box practice uses weights and a tough movement to create a deep sense of grounding in the body.

This longer practice focuses on creating stability so we can operate from a place of ease and freedom when times get touch. 

This is a really powerful way to release the pelvic floor by activating the muscles in and around it via hip rotation.

Fantastic for pregnancy and postpartum, this sweet flow brings you through internal and external hip rotation while in a tabletop position.

An amazing release for pelvic congestion, deep pelvic pain, or rectal pain!

This is a class if you're struggling with illness.

If you're truly needing to CHILL but also struggling with pain, this is the class for you!

This is a fantastic strengthening and yet nourishing class to release the inner thighs and those tough to reach spots in and around the pelvic floor.

This is a short practice specifically for folks with hip rotation challenges and deep pelvic floor pain. It's twisty, fun, and joyous!

This is a mini practice of hip rotation essentials! Super helpful if you experience hip pain or deep pelvic floor dysfunction. 

A full blown psoas release party! 

A little on the longer side, this is a full spectrum class with lots of options to level up or down in difficulty.

Want some calming heat? This is for you.

One of my favorite classes to date, this is a sweet, simple class focused on nervous system grounding.

This class takes most of the movements from the safe strength/medium class and builds upon them, adding weight and heat for a spicier experience! 

This class is all about finding lateral length in side bending action. Instead of crunching, we find space and lift! 

This class should be called psoas-palooza!

A lovely way to re-engage with core work during or after a pregnancy or while supporting yourself through pelvic pain.

Three progressive options work quads, glutes, core, and shoulder stabilizers. 

This is a beautiful way to continue working on thoracic rotation skills while also building lower body strength. 

My new favorite foot workout is also a glute and core workout, of course. 

This short and wild class is designed for when you're feeling out of sorts.

Get the obliques, transverse abdominis, and rectus abdominis firing eccentrically while standing at the wall!

Internal rotation is a key component of pelvic floor health.

This is for folks with outlet constipation -- aka, a tight butt. A short routine you can do on the daily is here!

This is the longer version of a routine designed for folks with outlet constipation.

This is a beautiful place to begin when you're newly postpartum, returning from an injury, or simply cannot get your pelvic floor to fire. 

The wall sit with spice! This is a fantastic way to work the legs, glutes, feet and core with minimal equipment. 

This quick restorative class focuses on releasing the hip flexors and mid spine.

This funky floor movement is great for opening the chest and mid-upper back!

This is a very gentle introduction to eccentric core engagement.

Building on the safe strength foundation, we spice it up using light weights and getting just a bit further from the ground.

This is the class for you if you really don't want to move.

I love this practice to really get into the feet effectively.

Amazing for building intrinsic foot and calf strength (but also glutes and core!)

This is a beautiful stretch for anyone, but particularly helpful if you have painful sex or pelvic pain, or if you have tight hip flexors.

If you have tension in your pelvic floor and inner thighs, this is the move for you! 

This is a class all about the diagonals of our body, and improving how we walk! 

This class adds to the safe strength sequence with some specialty props!

This is a gorgeous, juicy class focusing on thoracic and pelvic rotation.

Feeling sick, sluggish, or stuck? This is a cozy and mobile class all about opening up the diagonals of the body.

Are you pregnant, or have you ever been? This is a sweet restorative class with no belly down work to support you through the process!

Build reflexive, responsive core engagement to support the process of having created life! 

This is a beautiful, easeful move the box practice that provides relatively instant calm. 

This class builds on the sequence available in our safe strengthening class and adds weight!

This safe strength sequence is a go-to if you're experiencing SI or lower back pain!

Experiencing lower back pain and just not up for working at all? This is your video.

If you're up for a challenge that works both hip flexion and extension, this is for you!

One of my favorite movements to create safety in the pelvic girdle.

One of the most foundational movements to activate the core, this is a fantastic endurance movement for pregnancy, postpartum, incontinence, or really any time of life.

This is a sweet and gentle variation of releasing glutes and hip flexors.

This fun and juicy class works on balancing the front and back of the hip joint, leading to a lot of fun glute and hip flexor work.

This is a gorgeous, juicy class focusing on thoracic and pelvic rotation.

This sweet class is a beautiful way to open up the backs and insides of your legs and then allow the magic of rest to take over! 

A sweet and spicy practice getting all the essentials of our longer connection class!

A sweet little practice designed to find expansion in the psoas, middle of the body, and release the hips.

This is a sweet, ground-focused class that strives to open the psoas through both longer holds and gentle movement.

Reach for what you're after in life! This quick practice will bring you into your body and get you moving forward. 

This sweet little class incorporates gentle back bends and intercostal release via rolling.

This is a beautiful breath practice designed to create space in the front of the hip flexors and abdomen.

Building upon the concepts laid out in our safe strength class, we add some weight and challenge in the spicy class!

This class is designed for folks experiencing deeper pelvic/abdominal pain.

This is a sweet and quick restorative class designed to release the hip flexors and support those with deeper pelvic pain. 

This is an innovative and challenging (yet accessible!) class designed to specifically work internal rotation of the hips.

This is a simple yet powerful move the box practice designed to release the intercostals (muscles in between the ribs) and promote fluidity. 

A must if you are pregnant, this movement uses the concept of the "oblique sling" and encourages a stable pelvis while challenging the oblques for a happier pubic symphysis and pelvic girdle! 

Amazing for pubic symphysis dysfunction (SPD) and lower back pain, this is a movement that is a "must have" if you are pregnant!

One of my favorite customizable lunge sequences, this is great for all levels of folks looking to build strength. 

Love activities that involve lateral movements like soccer, tennis, or dancing? Lateral lunges are for you!