Welcome To EmBodied Movement

Welcome to the EmBodied Movement Program!

Together we will work to move, strengthen and integrate together with pilates/yoga style movement, breath work and energetic based practices to flow and grow!

Each week you will receive two 30-45 minute work outs to move your body safely and strengthen and stabilize you unique physiology with the energetics of the season, the moon cycle and the wheel of the year.

Join live via Zoom (Tuesdays and Thursdays at 9am) HERE and find the recordings below with in 24 hours of the recording.

Start Here:

Welcome to Mindful Movement :

Props 101

Blocks: https://a.co/d/0vsqmn0

Bolster: https://a.co/d/fl6XJ5e

Ankle Weights: https://a.co/d/aqWIPel

Pilates Ball: https://a.co/d/hEYDVuz

Resistance Bands: https://a.co/d/2OAN78J

Yoga Blanket: https://a.co/d/05VuZmR

Diaphragmatic Breathing

7 minutes

TA Activation with the Breath

5 minutes

Posture Part 1 - Cervical Spine and Upper Back

*15 minutes*

Posture Part 2

TA Activation and the Lumbar Spine

8 minutes

JOIN LIVE HERE: EmBodied Movement ZOOM ROOM

Tuesdays and Thursdays at 9am

8/1/24 Video Recording

Lughnasadh Flow

Suggested Props: 1 blanket, 2 blocks

7/30/24 Video Recording

Somatics/Heart Opening

Suggested Props: 1 blanket, 1 pilates ball (2 blocks and a bolster if hypermobile in shoulders and/or pregnant)

7/25/24 Video Recording

Waning Moon - Surprise Somatics/Meditation Practice for the heart

Suggested Props: 2 blocks, 1 blanket, bolster if you have

7/23/24 Video Recording

Residual Full Moon Energy + Hamstring Activation with Pilates Ball

Suggested Props: 2 blocks, 1 blanket, small pilates ball

7/18/24 Video Recording

Pending Full Moon + Flow

Suggested Props: 2 blocks, 1 blanket, 1 set weights (hand or ankle)

7/16/24 Video Recording

Waxing Moon/Weights and Upper Body Flow *

Suggested Props: 2 blocks, 1 blanket, 1 set ankle weights, 1 set hand weights (2#)

7/11/24 Video

Waxing Moon - Loaded Bear + Side Plank (Modified) with Glute Activation

Suggested Props: 1 blanket, 2 blocks, ankle weights (1-3#)

7/9/24 Video

Waxing Moon - Core/Glute/Pelvic Floor Activation

Suggested Props: 1 blanket, 2 blocks, mini bands Light>Medium Resistance, 1 set of 1-3# weights

7/4/24 Video

New Moon Somatic Resetting + Meditation

Suggested Props: Bolster, 2 blocks, 2 blankets - anything that provides you comfort *

7/2/24 Video

New Moon Movement + Tap Root Meditation

Suggested Props: 2 blankets, 2 bolsters or pillows, 2 blocks

6/27/24 Video

Waning Moon: Core Activation + Pelvic Floor

Suggested Props: Sliders x 2 or socks, blocks, blanket and one bolster

6/24/24 Video

Full Moon/Waning Moon: Quadruped Strengthening + Hip ROM Stretching

Suggested Props: 1 Blanket, 2 Blocks, 2 ankle weights, 1 bolster

Summer Solstice Pre-Recorded Sun Salutation Practice

Warm Ups:

Knees/Chest/Chin Variation x 10

sun sal A x 10

6/18/24 Video

33 Minutes - Full Moon/ Ovulation / Summer Solstice - Sun Sal C

Suggested Props: 2 Blocks, Blanket, Bolster * if using modifications

6/13/24 Video

34 Minutes - Waxing Moon/Follicular Phase - Core and Pelvic Floor/Posture

Suggested Props: 2 Blocks, Blanket, Ankle Weights, Pilates Ball (If not Pregnant)

6/11/24 Video

32 Minutes - Waxing Moon Phase/Follicular Phase - Glute and Side

Suggested Props: Medium/Light Resistance Band, Blanket

6/6/24 Video

34 minutes - Moon Flow

Suggested Props: 1 blanket, 2 blocks, bolster

6/4/24 Video

34 Minutes - Moon Salutations, Pelvis Meditation, Releases

Suggested Proper: 1 blanket, 2 blocks and bolster

Text Referenced: Red Moon by Miranda Gray

5/30/24 Video

38 Minutes - Somatics and Mindfulness - Safety in the Body

Suggested Props: 1-2 blankets, 2 blocks and 1 bolster

Text Referenced: Somatics Psychotherapy Toolbox by Manuela Mischke-Reeds - https://a.co/d/4hUiAVy

5/28/24 Video

34 minutes - Nervous System Resetting + Detoxifying the Lymphatics

Suggested Props: 2 blocks, a blanket and 1 bolster

5/23/24 Video

30 minute Standing Barre/Chair Exercise + Push ups

Suggested Props: A Support Surface, A Blanket, A mini band (light - medium) ankle weights

5/21/24 Video

35 Minutes - Full Body Strength (Beginner with Intermediate Suggestions)

Suggested Props: Small Hand Weights, Ankle Weights, Blanket

5/16/24 Video

31 Minutes - Shoulder and Side Body Opening

Suggested Props: All of the pillows or bolsters (haha), 2 blocks (or 4), 1 strap (or tie/belt/etc)

5/14/24 Video

34 Minutes - Side Body Stretches + Side Plank

Suggested Props: 2 Blocks, Blanket, Wrist Weights or Hand Weight

5/9/24 Video

32 minutes - gentle movement, focus on foot

Suggested Props: Blanket, 2 Blocks and a Bolster

5/7/24 Video

38 minutes - gentle movement (perfect for new moon and menses)

Suggested Props: Blanket, 2 Blocks and a Bolster

5/2/24 Video

31 minutes - Hands and Knees, Glute Strengthening

Suggested Props: Ankle Weights and 2 Blocks

4/30/24 Video

40 minutes - Beltane & Sidelying Hip

Suggested Props: 2 blocks, small (medium - light) miniband

4/25/24 Video

34 Minutes - Chair Strengthening

Suggested Props: Small Pilates Ball, Small Ankle Weights - A Chair with no arms

4/23/24 Video

35 Minutes - Pelvic Floor & Core (Beginner)

Suggested Props: Small Pilates Ball, 2 Sliders (anything to support laying down)

4/18/24 Video

35 minutes - Restorative meditation and mindfulness

Suggested Props: Bolster, 2 Blocks and 2 Blankets

4/16/24 Video

42 minutes - Upper back and Triceps

Suggested Props: wrist or hand weights (#1), blocks

4/11/24 Video

42 minutes - Core

Suggested Props: Blocks x 2, ankle weights (if pregnant)

4/9/24 Video

37 minutes - Glutes/Hips

Suggested Props: Block or Pillow

Progression Props: Ankle weights and small band (light or medium strength)

4/4/24 Video

37 minutes

Suggested Props: Pillow/Bolster, 2 Blocks (or stack of books), Small Pilates Ball

Progression Props: Wrist weights or small hand weights

4/2/24 Video

40 minutes

Posture/Strength and Stability - All Fours, Lower Back.

Props: Optional Blocks & Ankle Weights *

Bonus Content

WOMB YOGA 1: Pelvic Floor

WOMB YOGA 2: Spirals

WOMB YOGA 3: Solar Plexus

WOMB YOGA 4: Sacral Chakra

WOMB YOGA 5: Root Chakra