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19:47Episode 1
20 Min Movement For Emotional Release
Episode 1
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 ...
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22:10Episode 2
20 Min Movement for Mood Boost
Episode 2
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 ...
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20 Min Mindful Movement For Stress Reduction
Episode 3
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.
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11:32Episode 4
10 Min Pilates For The Menstrual Cycle
Episode 4
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...
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10 Min Calming Pilates For The Menstruation Phase
Episode 5
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...
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10 Min Pilates Flow For The Follicular Phase
Episode 6
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...
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10 Min Strength Boost For The Ovulatory Phase
Episode 7
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...
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10 Min Energizing Workout For The Luteal Phase
Episode 8
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.
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30 Min Seated Movement To Release Tension
Episode 9
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.
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32:03Episode 10
30 Min Seated Movement For Sleep
Episode 10
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...
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29:48Episode 11
30 Min Seated Movement For Energy Boost
Episode 11
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.
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05:16Episode 12
5 Min Stretching For Low Back Pain Relief
Episode 12
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 ...
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05:07Episode 13
5 Min Hip Opening For Low Back Pain
Episode 13
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...
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03:56Episode 14
5 Min Back Strengthening
Episode 14
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...
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04:52Episode 15
5 Min Mindful Movement For Spinal Health
Episode 15
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 ...
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08:00Episode 16
10 Min Seated Movement For The Spine
Episode 16
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...
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17:11Episode 17
15 Min Movement To Combat Stress
Episode 17
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...
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09:51Episode 18
10 Min Prenatal Workout For Pelvic Floor
Episode 18
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...
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05:23Episode 19
5 Min Seated Prenatal Flow
Episode 19
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...
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05:32Episode 20
5 Min Postnatal Workout For Chest Opening
Episode 20
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...
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05:19Episode 21
5 Min Postnatal Workout For Posture
Episode 21
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...
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07:44Episode 22
10 Min Core Strengthening Pilates
Episode 22
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...
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04:34Episode 23
5 Min Hips and Lower Back Pilates
Episode 23
Revitalize your hips and lower back with targeted Pilates, unlocking strength and flexibility.
☑ Improved Flexibility
☑ Increased Strength
☑ Reduced Tension✎ Pro Tip: Focus on engaging your core muscles during Hip and Lower Back Pilates exercises to not only strengthen the targeted areas but ...
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10 Min Pilates for Legs and Glute Activation
Episode 24
Activating key muscle groups for enhanced tone and functionality.
☑ Improved Stability
☑ Enhanced Balance
☑ Increased Leg Strength✎ Pro Tip: Focus on engaging your glutes throughout each movement, emphasizing the mind-muscle connection to maximize the effectiveness of the exercises and enhance...