Breath control is critical for changing your body through VASIE™ Pilates. This foundational course is designed to help reestablish optimal breathing patterns that become compromised through life events. Healthy breathing is essential for a calm mind, body, and spirit and building a structurally integrated body. Breath Control for Stronger Healthier Abs will teach you a relaxed and natural style of breathing that will help you put your low abs on autopilot.

Expected results:

*better ab control
*increased ab tone
*healthier breathing patterns
*relaxation in the neck and shoulders
*stress reduction and ability to shred stress
*improved VASIE™ skills and awareness
*better sleep
*better physiology
*reduced pain
*better posture spontaneously
*better respiratory efficiency

Flat, healthy abs don't just look good - they are also an indicator of functional: pelvic floor muscles, abductor system, and so much more! Breathing is fundamental to flatter, healthier abs. Flat, healthy abs also protect your low back, reduce neck tension, protect your pelvic floor, balance the curvatures of your spine, and correct the angle and balance of your rib cage. 

Your Kegel is the start button to your CORE! Make sure it's working! Unfortunately, 65% of people that think that they know how to contract the pelvic are doing it incorrectly. The first step is to learn to produce a proper contraction of these muscles.

Learn Anatomy, New Cues, When and How to Engage your Kegel:

* New cues to improve your ab connection
* When to kegel: is it..."kegel and inhale? or exhale and kegel?"
* Do you have to cross your legs to sneeze?

 Class includes a self-assessment, tools and cues to use during and outside of class.

Thigh Mastery

Following the bottom up theme of VASIE™, Thigh Mastery works to create a more neutral upper leg/femur. Femurs shifted forward or backward on the pelvis have a huge impact on the look, feel, and function of the pelvis, pelvic floor, and low abs. This class will help you to analyze your leg pattern and teach you how to perform four of the most powerful VASIE™ exercises for balancing the femurs under the pelvis. Balancing femurs and pelvis was one of Ida Rolf’s main goals in each session.

Expected results:

• Longer, stronger legs

• Reduced pain in the lower body

• Reduced tension in the upper body

• Vastly improved level of structural integration

Fun, Fatigue Free Feet

Successful aging, great posture and all-day energy depend on strong, structurally balanced feet.

Feet that Last: Building Strong and Structurally Balanced Feet

This Master Class includes exercises that:
1. Strengthen, tone, and balance the bone structure of your feet
2. Prevent or slow the development of bunions
3. Uncover and address your specific “foot patterns”
Balanced feet equal a more balanced whole body!

Mid-Ab Deflab

Mid Ab-Deflab is designed to bring support from your feet and inner thighs all the way to the top of the respiratory diaphragm.

When your mid abdominals are strong, toned, and balanced, your body incurs lift and ease. Respiration is more efficient, digestion is improved, and you incur less stress in the neck, shoulders, and cranium. Aesthetically, the waist will tighten and lengthen significantly and spinal movement will improve.

Expected results:

*Improved balance of the respiratory diapraghm, inner costals, external obliques, and transversus abdominus muscle

*Increased balance of the abdmoninals

*Increased support from the low abs up

*Tighter, more toned mid abdominals

*Better respiratory function

*Improved balance of the spinal curvatures

Mid-Ab Deflab will help you master the following exercises:

•  100's
•  Half Roll Back
•  Roll Up
•  Side Leg Series

 So long muffin top!

Flexion Fix Up

Building upon the Mid Ab De-Flab, this class is designed to help you build ab strength and spinal flexibility in coordination of low, middle, and upper abs. You will learn strategies to help you take the strain out of your neck and shoulders and intensify your results in flexion exercises.

Do you hate roll ups? Ab prep? Scissors? Half roll back? Flexion Fixup is designed for people who have a hard time rolling up, have enlarged rib cages, or excessive lumbar curve. All of these patterns make flexion exercises difficult and frustrating.

Expected results:
*Sore abdominals
*Greatly increased flexion
*Better balance through the torso
*Improved abdominal control
*Increased support through the whole structure
*Advanced flexion techniques

Tight & Tiny Lifted Hiney

Strong glutes are a key to pain-free living, great posture, and having longer legs.

Funny Name. Serious Results.

Discover the secrets behind a great butt. Master gluteal control to create lifted, gravity defying buns!

Live pain-free, have strong knees and back.

Work on activating your glutes for better extension. 

If you EVER felt back pain during extension exercises like Cobra or Swan Dive - this class IS FOR YOU!

Knock'em Out Knees

Most of our clients love to hike and walk and travel. This class is about building the right skills, muscles, and knee alignment so you can knock out those summer treks week after week without pain!

VASIE Pilates Exercises are designed to help you keep your strength and alignment over the decades. This masterclass will address your knees and how to keep them working.

You'll Learn:

- Exercises that balance, strengthen, and tone the muscles that support your knees.
- Technique tips for how to best use your knees in the most common VASIE exercises).
- How the alignment of your feet and ankle and hips affect your knees.
- How to build better leg alignment, balance and tone from the knees out…

Finally, we will discuss:
-The most common causes of knee pain and their causes.

-How to best preserve you knees so that they last you a lifetime.

Long, Relaxed Neck

Long, Relaxed Neck will teach you how to stop neck tension and avoid the dreaded "turkey neck!"

1. Create (and maintain) a longer neck
2. Reduce neck tension
3. Stop the thickening of neck muscles
4. Prevent "Dowager's Hump"

Plus, you'll learn three great exercises you can do anywhere. These exercises will reduce neck tension and improve upper back posture.

Expected results:

*Less neck tension
*Better posture through the neck
*Increased stability of the cervical spine
*A longer neck
*Better lymphatic and blood flow through the face and cranium
*Improved skin tone and quality
*Fewer tension headaches
*More relaxation through the shoulders

Strong Supported Shoulders: 

Proper placement of the shoulders over the rib cage is one of the keys to freeing the neck for more length and more relaxation. Based upon having built a neutral rib cage and support through the central line of the body, we can begin to work on the macro stabilizers of the shoulder. 

Strong, Supported Shoulders will cover activation of cerratus, lats, and how to balance them with the pec minor.  You will learn how to improve your VASIE™ practice and how to adapt VASIE™ exercises to give you the best results for your shoulder girdle.

 Expected results:

*Shoulders that easily stay down the back of your body
*Less stress in the shoulders and neck
*Better posture through the upper body
*Less pain and injury in the neck and shoulders and rotator cuff
*More visible collar bones
*Better definition in the back and shoulders and arms from your workouts

Rotator Cuff: 

This Master Class will strengthen the four muscles of the Rotator Cuff to: 

*Stabilize your shoulder joint
*Improve arm tone
*Strengthen your mid-back
*Reduce neck tension.

This Master Class will help make Plank, Arm Raises, and even Ab Prep safer and more effective!

Whole Body Breathing

Prepare for blistering sore abs!  VASIE™ ISF workouts are designed to significantly improve your overall tone, flexibility, and power.  Breathing for speed and power teaches you more advanced breath with movement. These skills help you get the most from your VASIE workouts.  The breathing techniques you will learn will increase your ability to ground, improve your level of relaxation, improve your respiratory capacity and help you build a long lean and strong body.

You will learn:

Two new types of VASIE™ breathing techniques that follow Boot Camp and Deep Core Toning workouts.

How to harness the power of your breath to create more power and strength in all of your everyday movements.

Increase the tone of your abs.