FBP

Chronic Back and Joint Pain: Ab Series

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EQUIPMENT NEEDED: 1 yoga mat 1 small anti-burst ball 1 black Theraband Workout with founder, Athena Casey. This program she has created is for all individuals with Flat Back Posture, including people with chronic back and / or joint pain. It covers abs. Throughout the class, enjoy the constant instruction of your breath and alignment, which is specific to your skeletal structure.

FBP

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SBP

Post Natal: Lower Body Work

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EQUIPMENT NEEDED: 1 yoga mat 1 foam roller 1 small anti-burst ball 1 blue loop band 1 green Theraband 1 red Theraband The focus of this program is on building up the hamstrings, adductors and gluts. This is safe for women who had a C-section. However, everyone is advised to consult their doctor prior to beginning an exercise program post pregnancy.

FBP

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SBP

Post Natal: Back Work

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EQUIPMENT NEEDED: 1 yoga mat 1 foam roller 1 small anti-burst ball 1 blue loop band 1 green loop band 1 green Theraband 1 single 5-pound weight The focus of this program is on building up the upper back extensors to combat the Kyphosis that happens while breastfeeding. All exercises are safe for women who had a C-section. However, everyone is advised to consult their doctor prior to beginning an exercise program post pregnancy.

FBP

KLP

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SBP

Post Natal: Safe Ab Work

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EQUIPMENT NEEDED: 1 yoga mat 1 foam roller 1 blue loop band 1 green Theraband The focus of this program is on building up the pelvic floor muscles, transverse abdominis and internal obliques. This is safe for women who had a C-section. However, everyone is advised to consult their doctor prior to beginning an exercise program post pregnancy.

FBP

KLP

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SBP

Post Natal: Lower Body Work

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EQUIPMENT NEEDED: 1 yoga mat 1 foam roller 1 purple loop band 1 red Theraband 1 yellow Theraband The focus of this program is on building up the hamstrings, adductors and gluts. This is safe for women who had a C-section. However, everyone is advised to consult their doctor prior to beginning an exercise program post pregnancy.

FBP

KLP

LP

SBP

Post Natal: Back Work

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EQUIPMENT NEEDED: 1 yoga mat 1 small anti-burst ball 1 purple loop band 1 orange loop band 1 red Theraband 1 single 3-pound weight The focus of this program is on building up the upper back extensors to combat the Kyphosis that happens while breastfeeding. All exercises are safe for women who had a C-section. However, everyone is advised to consult their doctor prior to beginning an exercise program post pregnancy.

FBP

KLP

LP

SBP

Post Natal: Safe Ab Work

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EQUIPMENT NEEDED: 1 yoga mat 1 foam roller 1 small anti-burst ball 1 purple loop band 1 blue Theraband The focus of this program is on building up the pelvic floor muscles, transverse abdominis and internal obliques. This is safe for women who had a C-section. However, everyone is advised to consult their doctor prior to beginning an exercise program post pregnancy.

FBP

KLP

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SBP

Visualization for Using Your Voice

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EQUIPMENT NEEDED: 1 bolster or cushion Essential oils (optional) This guided clock visualization with the throat chakra mudra and appropriate aromatherapy allows you to open and connect with your authentic voice. Over time this practice will make your speech authentic, calm and kind, even when setting boundaries.

FBP

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SBP

ALS: Lunges, Balance, Abs, Back and Flexibility

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 foam roller 1 slider disc or wash cloth (optional) 1 purple loop band 1 trigger ball (a tennis ball or similar works) All posture program for ALS. This program works on strengthening the quadriceps, pelvic floor, and upper back extensors. Grip strength is taken into account and we work around this contraindication. Balance work through the sagittal plane of motion and flexibility are woven in for participants safety and injury prevention.

FBP

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SBP

ALS: Squats, Balance, Abs, Back and Flexibility

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 small anti-burst ball 1 green loop band All posture program for ALS. This program works building strength in the quadriceps, adductors, pelvic floor, and upper back extensors. Grip strength is taken into account and we work around this contraindication. Balance work through the transverse plane of motion and flexibility are woven in for participants safety and injury prevention.

FBP

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SBP

ALS: Footwork, Balance, Abs, Back and Flexibility

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 green loop band 1 trigger ball (a tennis ball or similar works) All posture program for ALS. This program works on balancing the feet and ankles, strengthening the quadriceps, pelvic floor, and upper back extensors. Grip strength is taken into account and we work around this contraindication. Balance work through the frontal planes of motion and flexibility are woven in for participants safety and injury prevention.

FBP

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SBP

ALS: Lower Body Series

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 green loop band All posture program for ALS. This program works on strengthening the lower body, with an emphasis on the quadriceps and TVA, and hamstrings for Kyphotic Lordotic and Lordosis Posture and hip flexors for Sway Back Posture and Flat Back Posture.

FBP

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SBP

ALS: Back Series

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 small anti-burst ball 1 green loop band All posture program for ALS. This program works on strengthening the upper back extensors, with an emphasis on the serratus anterior, scapular stabilizers and external rotator cuff. Grip strength is taken into account and we work around this contraindication incorporating external oblique work as well.

FBP

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SBP

ALS: Ab Series

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 stability cushion 1 small anti-burst ball 2 yoga blocks (optional) 1 green loop band All posture program for ALS. This program works on strengthening the entire abdomen, with an emphasis on the TVA, external obliques and pelvic floor. Grip strength is taken into account and we work around this contraindication incorporating shoulder stability work as well.

KLP

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Actors, Dancers and Singers: Lunges, Abs, Balance and Flexibility

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EQUIPMENT NEEDED: 1 pair of non-slip toe socks 1 yoga mat 1 foam roller 1 green loop band 1 purple loop band 1 single 3-pound weight For safety purposes, please wear non-slip socks, like ToeSox, during this workout. Ten minute class for Actors, Dancers & Singers with Kyphotic Lordotic and Lordosis Posture. Includes lunges work to ground you in performance. Strengthens the pelvic floor, gluts, hamstrings, lateral intrinsic muscles of the feet, upper back extensors and full abdomen. Moves through the sagittal plane of motion for injury prevention. Careful attention to breath and alignment to enhance performance, improve stamina, increase breath support and free the body.

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Actors, Dancers and Singers: Squats, Back, Balance and Flexibility

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EQUIPMENT NEEDED: 1 pair of non-slip toe socks 1 yoga mat 1 foam roller 1 purple loop band 1 red Theraband For safety purposes, please wear non-slip socks, like ToeSox, during this workout. Ten minute class for Actors, Dancers & Singers with Kyphotic Lordotic and Lordosis Posture. Includes squats to ground you in performance. Strengthens the pelvic floor, gluts, hamstrings, lateral intrinsic muscles of the feet, upper back extensors and full abdomen. Moves through the transverse plane of motion for injury prevention. Careful attention to breath and alignment to enhance performance, improve stamina, increase breath support and free the body.