Join Physiotherapists Victoria and Jalisa (in her holiday best and pretend baby bump) to learn some partner assisted counter pressures during labor to help relieve pain. All you need are an extra set of hands and a sheet.

Join Jalisa as she teaches one of her favourite exercises to target your hip external rotators. This is a similar exercise to the famous clamshell but with a new spin to it! You will need a ball or a pillow for certain variations of this one.

Did you know the diaphragm can help release tension in the pelvic floor muscles? Learn about this, along with 8 simple stretches you can do at home to further release tension and pain. If you have a mini stability ball at home this will be used for one of the stretches.

Learn about the concept of neutral spine with standing, sitting and lying examples, of how to incorporate neutral into your pilates practice.

Learn the anatomy and function of the core, and how to integrate 'Core Breathing' into your Pilates practice.

Learn about the bones, muscles, and function of the pelvis.

Join Jalisa as she teaches you about "Core Breathing". Learn to coordinate your diaphragm, pelvic floor and abdominal muscles to improve your core awareness, stability and strength. Core Breathing is a Synergy favorite, and is great for all ages and abilities.

Join Bree for a 15 minute progressive whole body relaxation. This is a special treat for your nervous system, and can help reduce pain, release muscle tension and improve sleep.

Level 1: A preview of some exercises to expect in our Level 1 series.