Now that we have massaged/stretched/turned on all of the things, it’s time to do some coordinated movement.

This beginner workout video is targeted to those recently in pain or currently in pain. It’s a series of gentle, mindful movements to connect these areas we’ve covered in the course and start to build some basic strength connections. We start with some cat/cow, thinking about it from your pelvic floor over just the breath or what the spine is doing. Then, we do a series of exercises to connect your legs into the fascial line of the pelvic floor, closely mirroring what should happen as you walk. We then migrate up into glute and hamstring strength, combining it with some ankle work. Our grand finale is a 1 minute squat, focusing on relaxing and releasing the pelvic floor and then pulling up energetically for some grounding work.

In the intermediate workout, we start with various exercises with the legs in a diamond shape to target the inner and outer thighs. Have a 12 inch ball or foam roller and a towel/yoga strap nearly. We then move to some hip exercises weight-bearing in the arms for a bit of a stability challenge. Then, using a towel or yoga strap, we do an exercise to isolate the adductors/inner thighs. We wrap up the workout with a series of squats to work the thighs and ankles as well as the pelvic floor.