Find your deep core.
Diaphragm
The diaphragm is both a central core muscle and the driver of our breath.
We will learn to use the diaphragm to link breath to support the deep core.
2. Transverse Abdominus
The TA draws everything together and supports respiration and spine alignment.
We will learn how to activate this deep abdominal muscle while breathing to provide stability for the low back and support to the pelvic floor.
3. Pelvic Floor
The pelvic floor is the base of the deep core system.
We will explore how to engage and soften the muscles of the pelvic floor and link them to the diaphragm, TA, and hip muscles for true deep core strength and stability.
Join Diane Kottakis, Physical Therapist, specializing in the pelvic floor, and Shine certified Yoga Teacher
to strengthen your pelvic floor and deep core muscles with every breath you take.
You need this series if…
You've had or are going to have a baby
Are noticing "leaking"
Are losing height and stability
Are having trouble with balance
Have trouble taking a deep breath
Have back pain
Are curious about how your body works
Want deep, true strength to support all movements and advance in your yoga practice.
Imagine if every breath you took strengthend your deep core and pelvic floor.
Each of us breathes at least 15,000 times per day!
In yoga we often use the breath as a bridge between the body and the nervous system.
But, it's also a direct link to your essential deep core muscles.
What past students have to say
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Excellent instructor & such an important program, esp for us older women. Thank you!
Paula G.
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The visual analogies you provided were fabulous. The printed diagram of the deep core muscles was so helpful! The use of props was amazing. The class was challenging while remaining accessible-awesome balance.
Rini S.
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Fantastic. Already hoping there’s a follow up series… either to practice more of what we’re learning now or advance or both!
Sheena M.
Once you feel your deep core muscles working together
your whole body begins to find synergy.
Our Approach
This is not a physically intense series; much of it is slow-paced and on the floor.
To get the most out of the series, it does require internal focus and attention, as well as being open to trying new things and being curious about your body.
This is a series that teaches breath awareness and breath control for the purpose of understanding and feeling the deep core musculature. Through the breath you can feel your body from the inside-out.
Your breath also connects your mind with your body and is a powerful tool that can be optimized to affect mood, postural stability, balance, and strength.
Understanding your breath will allow you to increase breath capacity and efficiency which will impact your daily life.
After this series, you will be able to make informed choices about your posture and movement that affect your breathing and allow you to feel stabilized and strong from the center of your being – whether in a yoga class, doing yard work, shopping, or at work.
You will learn…
Class #1: Understand and feel your diaphragm at work
Start the journey of breath awareness
Understand and feel different breathing patterns
Find your “center” = good postural alignment in different positions
Feel how the breath and the body affect each other
Class #2: Find stability and strength through your transverse abdominus
Get to know your TA and understand its many functions
Learn how to find true stability and strength from your center
Learn how to protect your low back and SI joints
Distinguish between different abdominal muscles
Class #3: Connect to your pelvic floor
Understand the many functions of the pelvic floor
Learn how to best support and/or relax your pelvic floor
Practice accessing your pelvic floor through helper muscles and positions
Understand the strong body connections to the pelvic floor
Class #4: Coordinated deep core functional breathing
Have fun exploring variations in breathing mechanics
Feel the full coordination of all deep core muscles
Integrate knowledge of your deep core into more complex positions
Learn advanced core breathing with both stabilization and movement
Session Dates
October 26th
Saturday
8:30-10:00am
November 9th
Saturday
8:30-10:00am
November 2nd
Saturday
8:30-10:00am
November 16th
Saturday
8:30-10:00am
Investment
$97
For all 4 sessions
Can’t come to all four sessions? Come to what you can. You will gain a tremendous amount from every session you are able to take. We will close enrollment for all 4 sessions on October 19th. At that point, students can sign up for single classes at $40 each if spots are available.
It may also be cost effective to purchase the whole series and come to the classes that you can. Space is not guaranteed and this does sell out quickly.
