A gentle full body flow to mobilize the spine and joints and energize the body.

Props Needed: A Pilates ball

Level: Beginner/Intermediate

Strengthen and tone the muscles around the shoulder girdle in this (low back friendly) upper body series.

Props Needed: A pair of light dumbbells ~ 5 lb

Level: Intermediate/Advanced

A mobility series to lubricate all joints, namely the hips and facet joints of the spine.

Props Needed: None

Level: All levels

Release the fascia of the hips including the glutes TFL, and hip flexors.

Props Needed: A foam roller

Level: All levels

A swimming inspired series to improve posture and increase spinal mobility.

Props Needed: None

Level: Beginner/ All Levels

The perfect introduction to hip mobility. Work through all ranges of motion in a safe way and get the glutes burning in the process.

Props Needed: (optional) 1-3lb ankle weights

Level: Beginner/Intermediate

An upper body series to actively relieve unwanted upper trap tension through engagement of the antagonist muscles.

Props Needed: Pilates ring

Level: Beginner/ Intermediate

The perfect gentle movement in the first couple days of the menstrual cycle to ease cramping and back pain.

Props Needed: None

Level: All Levels

Optimal breathing mechanics is the foundation of true and lasting core strength. It's also the first step to mobilizing the rib cage and facet joints of the spine. Learn how to "360 breathe" by maximizing the mobility of your thoracic spine while waking up your deep core muscles through slow, cle...

Train the entire lower body, hips, and muscles of the deep core.

Props Needed: Optional 1-2 lb ankle weights

Level: Beginner/ Intermediate

A gentle "lower back friendly" workout that will target all angles of the core- front, back, and sides.

Props Needed: Pilates Ball

Level: Beginner/ Intermediate

Reverse forward rounded posture with these three upper body exercises which can be done standing or sitting.

Props Needed: 1 light weight resistance band

Level: Beginner/ Intermediate

Using a high density foam roller (or any roller you have), work all the way up the entire body to help release tension, improve circulation, and correct imbalance.

Glute bridges are one of the number one exercise to train your glutes, deep core, and pelvic floor. Learn how to perform them correctly.

Props Needed: Pilates Ball or can be done with only body weight.

Level: 1 Intermediate

An active recovery series to open the chest and lengthen and mobilize the spine. Perfect for when you've been sitting for a long period of time in the car, at a desk, or while nursing.

Props Needed: Foam Roller

Level: All levels

Unlock restrictions in your mid back with these gentle mobility drills aimed to increase strength and flexibility in your thoracic spine. Great to do before a workout or whenever you've been sedentary and need to mobilize.

Props Needed: Foam Roller

Level: All levels

Mobilize and lubricate your joints through this mobility series. This is great to do in the beginning of the day to gently wake up your muscles, at the end of the day when you're winding down, or just whenever you're feeling a little stiff.

Props Needed: None

Level: All levels

Revitalize and rehydrate your body while reversing the effects of hours of sitting in this 10 minute active stretching series all practiced seated.

Needed: A chair

Level: All levels

Enjoy this recovery series of dynamic stretches for the lower body and hips, best performed after a workout or shower/sauna when the muscles are already warm.

Props Needed: None

Level: All levels

Work on improving your thoracic mobility while strengthening essential angles of the trunk including flexion, extension, and rotation.

Props Needed: Pilates ball

Level: All levels

Release tension around the shoulder girdle and neck.

Props Needed: A small massage ball such as a lacrosse ball, tennis ball, or yoga tune up ball.

Release tension around the hips and glutes and finish with some active stretching.

Props Needed: A small massage ball such as a lacrosse ball, tennis ball, or yoga tune up ball.

The primary controller of the body's stress response is the vagus nerve. Developing good "tone" to this nerve is essential for being able to switch from a sympathetic "fight or flight" state to a parasympathetic state of calm.

Props Needed: A pair of yoga tune up massage balls (can be substitute...

Prep your lower legs and feet for a walk/run or use this series as a recovery and release when your feet need a little love and attention.

Props Needed: A pair of yoga tune up balls (or a tennis or lacrosse ball)

Level: All levels