Want a great way to destress, help with spine/rib mobility, optimize your deep core muscles and take a deeper breath? Ever hear about rolling your diaphragm? Join Jalisa as she takes you through the steps on how you can release your own diaphragm (similar to foam rolling). This mobility series shouldn’t take longer than 6-12 minutes! The only prop needed is a mini stability ball.

Join Victoria to learn some basics about pelvic organ prolapse. She'll also teach you some postures to help manage symptoms. Props you may want to use include a chair, yoga block or cushion.

We need movement through the neural tissues of our body, just like we do the muscles and joints. Jalisa demonstrates a simple "nerve flossing". As easy as feeding the birds:)

Did you know that not everyone needs to strengthen their pelvic floor? Join Victoria as she maps out the pelvic floor and teaches you the "reverse kegel". She'll also demonstrate how to use a massage ball or a roll of socks to help release pelvic floor muscle tension.

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.