Foot pain? Bunions? Weak ankles?  Or maybe the root cause of your knee and/or hip pain comes from your feet?  These classes will help you release Fear and gain Faith in your feet and ankles.

Big Toe Arthritis, Ankle Arthritis, Plantar Fasciitis, Achilles Tendonitis, Bunions or stiffness from Bunion Surgery, and more…

Dr. Stephanie guides gentle movement with education and self-assessment to determine:

• Do I have adequate motion of the toes, foot, and ankle?
• How is my alignment and posture?
• Do I have adequate strength of the deep foot muscles and lower leg muscles?

In Dr. Stephanie's classes for the feet and ankles you will connect sensations of the Body to your Mind.

Week 1: Grounding Foot Meditation, Short Practice for the Feet, and Big Toe Power

Feel how your toes move and grip to support you with every step for Power in standing and walking. Similarly, you have the Power to support and create the Life that you want!

Week 2: Faith in the Foot, Power to the Piggies, and Anatomy Lesson on the Calf Muscles

The foot adapts naturally to both level and uneven surfaces.  Your feet are resilient just like the rest of your body!  Develop Faith that you can heal!

Week 3: When the Foot Hits the Ground, Everything Changes; What is Your Achilles Heel?

Muscle function changes when you give and receive weight through the legs.  Harness this adaptability to Welcome Change in your life rather than resist itt.

Week 3: Strong Step Forward; Lower Leg Practice

Your calf muscles hold great potential for strength to create forward movement.  As you create leg strength you will gain Courage to take action in your life.

The muscles of our lower legs act like springs. When they are weak, joints HURT.

These classes address conditions like: Patellofemoral Pain Syndrome, Knee Meniscal Tears, IT Band Syndrome, Knee Osteoarthritis, Stiffness from past Injury or Surgery, Partial or Total Knee Replacement, and more…

If you have knee pain and/or thigh muscle weakness, Dr. Stephanie has got you covered in each class as she guides gentle movement with education and self-assessment to determine:

• Do I have adequate motion of the knees?
• How is the alignment and posture of my knees and hips?
• Do I have adequate strength of the muscles that cross the knees and supportive muscles of the hip and ankle?

In  Dr. Stephanie's classes for the Knee and Thigh Muscles you will connect sensations of the Body to your Mind:

Week 5: So Much Hinges on the Knee; Knee Pain? Get the Train on the Track; and Knee Join Anatomy Lesson

Create natural and gentle movement of the knee while observing how it feels to be Vulnerable.

Week 6: Stiff Knees? Get Moving; In Quad You Can Trust; and Knee and Hip Muscle Anatomy Lesson

The large muscles in the front of the thighs hold us up!  Just as we need to trust them, we need to Trust our Self by listening to our Intuition.

Week 7: Are your Hamstrings Holding Your Back?; 

The I-T What? Balance between Adductors and Abductors; and Thigh Muscle Anatomy Lesson

So many of us feel the resistance in the back of the thighs as we move.  But where do you feel the Resistance in your life that keeps you from moving forward?

Week 8: Support for your Knees; Quad and Hamstring Challenge

As you gain support for your knees with strength, you will build confidence to take on new challenges both physically and mentally.

These classes address conditions like:

Hip Impingement, Piriformis Syndrome, Post-Surgical conditions of Femoral Acetabular Impingement, Joint Resurfacing, Total Hip Replacement and more, Pelvic Pain, Stress Incontinence, and more…

If you have hip pain, pelvic pain and/or weakness, Dr. Stephanie has got you covered in each class as she guides gentle movement with education and self-assessment to determine:

• Do I have adequate motion of the hips?
• How is the alignment and posture of my hips, pelvis and low back?
• Can I relax the muscles of my hips, pelvis and low back?
• Do I have adequate strength of the muscles in and around the hip, pelvis and core?

In Dr. Stephanie’s classes for the Hip and Pelvis you will connect sensations of the Body to your Mind.

Week 9:   Awareness of Breath and Back Meditation; Shhh! It’s Your Pelvic Floor; Relationship Between the Back, Core and Pelvic Floor

The pelvis is not an area that many of us want to talk about, but it is so important!  You can create quiet to safely tune into the function of your pelvic floor, an area where Guilt and Shame reside.

Week 10:  Your Hips Need Help;  What have your Glutes done for you lately?; and Pelvic Anatomy Lesson

The Glutes muscles are large for a reason!  How are you treating them so that they can serve you functionally each day?  How are you Nurturing your unique Gift to serve in your family, community, or world?

Week 11: Let the Psoas Go!; Balance the Hips

This muscle is commonly tight because it crosses the low back, pelvis and hip.  But letting that tightness go involves addressing some Deeply held Emotions.

Week 12:  Hip Support and Mobility; Glute Strengthening Challenge

Body weight strengthening of single joints (e.g. straight leg raise) progressing to safely challenge the whole body to improve your function (e.g. bridge and sit to stand)

PEACE out of Low Back Pain: These classes progress slowly and methodically so that anyone with these diagnoses benefit: 

Low Back Pain, Lumbago, Degenerative Joint Disease, Degenerative Disc Disease, Herniated Disc, Sciatica, Lumbar Radiculopathy, Sacroiliac Joint Pain, Piriformis Syndrome, Core weakness causing back, hip, knee or leg pain

If you have low back pain and/or core weakness, Dr. Stephanie has got you covered in each class as she guides gentle movement with education and self-assessment to determine:

• Do I have adequate motion of the spine and hips?
• How is the alignment and posture of my spine, hips, and pelvis?
• Can I relax the muscles and relieve tension in my low back?
• Do I have adequate core muscle strength to support my low spine?

In Dr. Stephanie’s classes for the Low Back and Core you will connect sensations of the Body to your Mind.

Immediate Access and Week 13: Assess, Engage and Learn about the Muscles of your Core

Because the core is so important for support of the entire body, you get immediate access to these classes and lessons.

Bring awareness too and activate the muscles of your deep core. This deep awareness will awaken your sense of Self.

Week 14:  Engage Your Core (long class); Chair Yoga; Lesson to understand your spine diagnosis. 

Week 15: Core Engagement on a Foam Roller; Core on the Floor!

Week 16: Unload and Support Your Spine; Dig Deep for Core Endurance

You can create decompression in your back with a few simple exercises.  But decompression is more than a physical sensation.  Explore emotional burdens you carry that cause muscle tension and pain in your low back.

Week 17:  Empower Your Core (short and long classes)

Safely strengthen the front, back and sides of your low spine.  As you develop core strength, you will begin to feel identify and live from your Core Values.

Week 18:  Progress Core Strength into Standing Poses

Week 19:  Mind Your Spine with Movement into...

Backward Bending

Explore backward bending or spine extension in new ways.  Find Freedom in this motion and energized into action aligned with your values.

Forward Bending

Release the Fear of bending forward as Dr. Stephanie provides you with new ways to safely explore this movement

Week 20: Powerful and Pain Free

After 7 weeks of consistent practice, YOU can have a powerful core that leads to more pain-free activity that you ever imagined. 

Mobilize Your Mid-Spine and Breathe Deep Into Your Ribs and Diaphragm classes address the conditions of:

Mid-Scapular Pain, Snapping Scapula, Costochondritis, Thoracic Kyphosis, Scoliosis, and more…

If you have mid-back, ribs or scapular pain, Dr. Stephanie has got you covered in each class as she guilds gentle movement with education and self-assessment to determine:

• Do I have adequate motion of the mid-region of my spine and ribcage, especially as I breathe?
• How is the alignment and posture of my spine from top to bottom?
• Can I relax the muscles of my ribcage and take a deep breath?
• Do I have adequate strength of the muscles in and around mid-back and ribs?

In Dr. Stephanie’s classes for the Mid-Spine region you will connect sensations of the Body to your Mind:

Week 21: Gently Open Your Heart and Get Out of Your Shell

 The front of you body may be tight from sustained posture OR from "over" protection of the emotionally sensitive area of your heart.

Week 22: Thoracic Spine Strength and Heart Resiliency

 Once you open, you need to have the strength to sustain all that can "break" your heart.  As you strengthen your mid-back you will gain courage and resiliency.

Week 23: Support Your Stressed out Shoulder Blades

 That burning you feel between your shoulder blades? It may be lack of muscular endurance or where you notice your stress.

Week 24: Free to Fly

Once mobility and support are created, you can soar. These classes will challenge the strength of your mid-back and shoulders.

Bone Health: These classes are not only safe for women with Osteopenia or Osteoporosis, they are designed to build bone density!

Week 25:  Yoga for Better Bones + a Lesson to understand your bone density scores and precautions with exercise.

 Short and long practices to introduce you to movements that have been proven to increase bone density.

Week 26: Strength Training to Build Bones

 - Safe Upper Body Strengthening

 A short practice focused on where women are typically weak: shoulders and arms.

- Lower Body Strengthening 

Lift with your legs! They say, but HOW? Dr. Stephanie will guide you to safely support your spine and progress leg strength.

Week 27: Lift More

Short and Long practices pulled from the research to effectively build bone density with "heavier" lifting.  Dr. Stephanie guides you toward a safe progression.

Week 28:  Build Better Bones with 2 classes that increase the intensity of exercise.  

Neck Pain classes address the conditions of:

Degenerative Disc Disease, Degenerative Joint Disease, Herniated Disc, Upper Trap Tension, Radicular Arm Pain, Myotension Syndrome, Whiplash Injury, Tension Headaches, and more…

If you have neck pain or upper trapezius tension, Dr. Stephanie has got you covered in each class as she guilds gentle movement with education and self-assessment to determine:

• Do I have adequate motion of the neck?
• How is the alignment and posture of my head, neck and shoulders?
• Can I relax the muscles of my neck and shoulders
• Do I have adequate strength of the muscles in and around my neck and shoulder blades?

In Dr. Stephanie’s classes for the Neck you will connect sensations of the Body to your Mind:

Week 29:  Support your Neck and Shoulder Posture

 A short practice to breathe deeply and become aware of how you can support yourself.

Week 30: Ease Neck Tension with Core Strength

You may feel like you need to stretch. But when the pain comes back over and over again, that is a sign that you need core strength.

Week 31:  Find your Voice

 Do you hold back from speaking your truth for fear of being judged?  If so, that may be the biggest source of your pain.

Week 32: Unload Your Neck, Unload Your Burdens

When you feel the burden of stress and tension in your neck, you need ways to unload.  Dr. Stephanie gently guides you up-side-down for traction in your neck.

Prevent and Relieve Headache

Neck tension can also cause headaches, both tension and migraine type.  These gentle practices will ease the tension away.

Shoulder Pain classes address the conditions of:

Rotator Cuff Tear, Shoulder Impingement, Shoulder Instability, Shoulder Arthritis, Frozen Shoulder, Partial or Total Shoulder Replacement, Bicep Tendonitis and more…

If you have shoulder and/or upper arm pain, Dr. Stephanie has got you covered in each class as she guides gentle movement with education and self-assessment to determine:

•       Do I have adequate motion of my shoulder and the upper spine?
•       How is the alignment and posture of my spine and shoulders?
•       Can I relax the muscles of my chest, shoulders and neck?
•       Do I have adequate strength of the muscles in and around my shoulder blades and arms?

In Dr. Stephanie’s classes for the Shoulders you will connect sensations of the Body to your Mind:

  Week 33:  Reach for the Stars.

Create free movement of your shoulders starting with deep core activation (i.e. rotator cuff) to support reaching behind the back, across the body and overhead.

Week 34:  A Call to Arms

Hug, hold and carry!  Your arms work hard and need to be strong.

Week 35: Push for Boundaries

Your triceps and chest do the pushing motion, just like in a push up.  These muscles need to be strong along with your ability to say: NO!

Week 36: Hold Tight!

 Hug and Hold is something that women do best.  Improve the strength and endurance of you biceps and back to carry on!

Elbow, Wrist and Hand classes address the conditions of:

Tennis Elbow, Elbow Arthritis, Carpal Tunnel Syndrome, Elbow Pain, Wrist Pain, Hand Weakness, Finger Stiffness and more…

If you have elbow, wrist and/or hand pain, Dr. Stephanie has got you covered in each class as she guides gentle movement with education and self-assessment to determine:

•       Do I have adequate motion of my elbow, wrist and hand?
•       How is the alignment and posture of my neck and arms affecting my pain?
•       Can I relax the muscles of my neck and shoulders?
•       Do I have adequate strength of the muscles in and around my arms and elbows?

Just to name a few of Dr. Stephanie’s classes for the Shoulders where you will connect sensations of the Body to your Mind:

•    Open the Tunnels to let Energy Flow

Several locations along the arm can restrict the flow of information along the nerves and blood within the vessels.  Gently open these tight areas.

•     Hands do the Work of the Heart

As women, we may not profess our love, but we do many acts to show it.  Move and strengthen the hands to act.

•  What is your Mood-ra?

Get in touch with how you feel by using the ancient hand gestures, also known as mudras.

Also included in the Elbow, Wrist and Hand Pain Classes are:

v  Mediations focused on relieving stress and tension of the arms and neck.

v  3 practices in all that provide variety, inspiration, and motivation

v  Anatomy lesson for a better understanding of the function of the elbow, wrists and hands and why they hurt.

v  Natural and gentle movement of the arms.

v  Muscle activation and function of the forearm muscles.

v  Stretching and flexibility of the muscles around the elbow, wrist and hands.

v  Body weight strengthening of arm and forearm muscles, progressing to safely challenge the whole body to improve your function (e.g. Downward Dog).

...and for Calm

These classes relate to the Head and Vestibular System: tension and migraine headaches, vertigo, balance disturbance, BPPV

•       Prevent and Relieve Headache (also in the neck section)
•       Hold Steady

Feel a little off balance? Explore eye and head movements to train your balance.

•       Find Your Center

Restriction at the base of the skull can keep you off balance.  Restore movement to find your center.

•       Align your Thoughts and Actions

The stress and tension that you feel may be a disconnect between what you say (and believe) and what you do.  Re-Align and Relieve Pain.

•       Surrender is NOT Giving Up

Though not focused on 1 region of the body, this class reveals and important less about how to get long-lasting pain relief.

Find the perfect way to do the pose for YOU!  Instruction in yoga can sometimes leave you feeling as though you are doing something wrong.  The truth is that there are many ways to do a pose and the "right" way for you may change over time.

Dr. Stephanie guides classes building to these "perfect" poses using all that you have learned through Safe and Strong.

• Tree
• Boat and Bridge
• Downward Dog
• Upward Dog
• Warrior 1, 2 & 3
• Triangle
• Side Angle
• Eagle