Engage in a series of neck and shoulder stretches to reduce physical and mental stress.

☑ Reduced Discomfort & Tension
☑ Shoulder & Neck Pain Relief
☑ Increased Mobility

✎ Learn The Facts: Studies have shown that stretching can also release endorphins, serotonin, and improve blood circulation. ...

Find comfort and self love through the act of hugging yourself.

☑ Self-Soothing Techniques
☑ Boosted Mood
☑ Enhanced Self-Compassion

✎ Learn The Facts: Research shows that when practicing the self hug, the hormone oxytocin is released. Oxytocin is released with positive and soothing touch, and ...

Enjoy a workout to promote positivity and release negative emotions throughout your day.

☑ Enhanced Flexibility
☑ Reduced Tension
☑ Boosted Positivity

✎ Learn The Science: Different emotions are stored and are felt more intensely in various locations of the body. For example, fear and anxiety ...

Improve your mood with this workout designed to enhance positivity and wellbeing.

☑ Boosted Energy
☑ Revitalized Mood
☑ Enhanced Mobility

✎ Learn The Science: Studies show that only 10 minutes of exercise can have a large impact on the amount of oxygen being pumped to the brain and the amount ...

A calming movement to promote grounding in times of stress.

☑ Improved Mental Health
☑ Reduced Stress
☑ Increased Blood Flow

✎ Learn the Science: Gentle movements can lower hormones such as adrenaline and cortisol that are related to higher levels of stress and anxiety.

Enjoy a classic Pilates class that can be used anytime during the menstrual cycle to promote menstrual health.

☑ Boosted Strength
☑ Increased Mobility & Flexibility
☑ Stress & Pain Management

✎ Learn The Science: Studies have found that women who exercise regularly are less likely to suffer men...

Follow a gentle Pilates flow to reduce symptom discomfort during the menstruation phase.

☑ Back Pain Support
☑ Reduced Menstrual Cramps
☑ Enhanced Flexibility

✎ Learn The Facts: During the menstruation phase, the body experiences lower levels of iron due to bleeding. Foods that are full of iron...

Boost your energy and stamina with a Pilates flow designed to align with the follicular phase of your menstrual cycle.

☑ Increased Stamina
☑ Boosted Energy
☑ Reduced Tension

✎ Learn The Facts: Participating in athletic activity during the follicular phase can promote more muscle growth than us...

Enjoy a quick workout for a strength boost during the ovulatory phase of the menstrual cycle.

☑ Boosted Mood & Stamina
☑ Increased Energy Levels
☑ Enhanced Strength

✎ Learn The Facts: The ovulatory phase begins when a mature egg is released from the ovary. If the egg is fertilized it may trave...

Try this workout designed to combat fatigue caused by the luteal phase of the menstrual cycle

☑ Reduced PMS Discomfort
☑ Boosted Energy
☑ Brightened Mood

✎ Learn The Facts: The luteal phase usually lasts around 10-17 days.

Relax your muscles with seated movements and a body scan to reduce pain and tension.

☑ Increased Flexibility
☑ Reduced Tension
☑ Improved Relaxation

✎ Learn The Science: Stretching increases blood flow, boosts oxygen levels and helps deliver nutrients to your muscles.

Promote restful sleep and unwind your mind and body with gentle seated movements.

☑ Improved Sleep Quality
☑ Low Impact Movement
☑ Reduced Tension

✎ Learn The Science: Moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brai...

Empower yourself with a series of movements to boost physical and mental energy.

☑ Enhanced Energy
☑ Boosted Mood
☑ Increased Mobility

✎ Learn The Facts: Studies have shown that having increased energy during the day can lead to improved and deeper sleep at night.

Try these stretching techniques designed to alleviate low back pain and enhance overall flexibility

☑ Improved Mobility
☑ Reduced Tension
☑ Back Pain Relief

✎ Learn The Facts: Stretching can help relieve low back pain by improving flexibility, increasing blood flow to the muscles, and reducing ...

Empower yourself with an effective stretching routine to self manage and soothe back pain.

☑ Reduced Discomfort
☑ Enhanced Hip Mobility
☑ Improved Lumbar Flexibility

✎ Learn The Science: When hip muscles are tight or have excess pressure on them, they can pull the pelvis forward, increasing lo...

Learn effective back strengthening stretches for improved back strength, core strength, and stamina.

☑ Improved Core Strength
☑ Revitalized Back Health
☑ Increased Functional Movement

✎ Learn The Science: Increasing back strength and flexibility can reduce risk of injuries, improve posture, and...

Learn a gentle stretching routine to protect the spine and improve back mobility.

☑ Improved Mobility & Flexibility
☑ Boosted Spinal Health
☑ Increased Back Strength

✎ Learn The Science: Stretching the spine allows for nutrients and oxygen to flow more efficiently around the spine, which helps ...

Discover low-impact seated exercises designed to improve spinal health and flexibility.

☑ Enhanced Mobility
☑ Better Posture
☑ Improved Spinal Health

✎ Learn The Science: Regular seated spinal movements can help improve spinal flexibility and reduce the risk of back pain by enhancing circulatio...

Targeted movement exercises designed to reduce stress and calm the mind and body.

☑ Reduced Stress
☑ Increased Energy
☑ Improved Circulation

✎ Learn The Science: Engaging in regular physical activity can reduce stress levels by lowering cortisol levels and increasing the production of endorphin...

Strengthen your pelvic floor and prepare for birth with this safe and effective prenatal workout.

☑ Improved Pelvic Floor Strength
☑ Enhanced Core Stability
☑ Boosted Circulation

✎ Learn The Science: Studies have shown that regular pelvic floor muscle training can effectively strengthen the mu...

Enjoy gentle seated movements tailored to improve your mobility in this calming and rejuvenating prenatal flow

☑ Improved Comfort
☑ Enhanced Flexibility
☑ Increased Mind-Body Connection

✎ Learn The Science: Research indicates that regular practice of prenatal yoga is associated with decreased l...

Open chest muscles and relieve tension with this postnatal workout designed to promote flexibility and strength in the upper body.

☑ Improved Posture
☑ Reduced Upper Body Tension
☑ Revitalized Respiratory Function

✎ Learn The Science: Research suggests that opening the chest can contribute to r...

Realign and strengthen your body after birth with this workout designed to improve posture and restore balance.

☑ Improved Strength
☑ Revitalized Energy
☑ Increased Stability

✎ Learn The Science: Research indicates that targeted exercises can help restore the natural curvature of the spine, red...

Improve your core strength and empower your body from the inside out.

☑ Revitalized Balance
☑ Better Stability
☑ Increased Strength

✎ Learn The Science: Targeting the core muscles significantly increased the strength of the deep abdominal muscles, contributing to improved spinal stability and r...