Pain Relief Plan

I’m so glad that you are here!

This 4-week plan takes you through deep core classes and restorative & therapeutic yoga practices to help you feel better! Remember to listen to your body and never push into pain.

Please consult your primary care physician before starting this plan.

This plan is just 4 days a week; start anytime. Join the Private Facebook Group for support!

Equipment Needed:  Yoga Blocks, Small Pilates Ball

Please use the class directory to swap out a class based on your fitness needs.

Remember to join the private Facebook group for support and accountability!

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Week 1
Week 1
Day 1 • Week 1
Level Up Your Core
44 min
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Level up your core work with this awesome class! We will work on strengthening the pelvic floor and the deep abs. You will want two yoga blocks for this class. All levels and beginner-friendly. This practice is also great for post-pregnancy; some exercises in this class are not recommended if you have diastasis recti.
Day 2 • Week 1
Sweet Relief
22 min
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This restorative yoga class will bring some much-needed sweet relief to your back. This class is my go-to practice when my back isn’t feeling great. This restorative yoga practice is perfect for anyone sitting all day and feeling stiff or if your back has been bothering you and you need something gentle to get the blood flowing.
Day 3 • Week 1
Core 101
25 min
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If you are wondering where to start training your core muscles, this class is for you! It is perfect for anyone who is postpartum or has back pain. It is also DR (Diastasis Recti) safe. It’s also great for anyone who wants to train their deep abs! You will need two yoga blocks for this class.
Day 4 • Week 1
Cozy, Comfy Yoga
30 min
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This class is perfect for anyone with low back pain or if you are feeling stressed. This practice is designed to comfort the nervous system. Grab yourself a fluffy blanket, pillows, yoga blocks, and comfortable clothing, and join me on the mat!
Week 2
Week 2
Day 1 • Week 2
Train Your TVA
13 min
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Don't be fooled by the length of this class. We will be working into the deep layer of the core to get an awesome core workout in a short amount of time! Grab your small ball and let's go!
Day 2 • Week 2
Combat Stress
42 min
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Today’s restorative yoga practice is to help you combat stress, stretch your body, and calm your nervous system. You might want yoga blocks and/or a pillow for today’s practice. Enjoy!
Day 3 • Week 2
Tighten That Transverse
28 min
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Engage and strengthen your Transverse Abdominus! This 30-minute class will help you recognize this amazing muscle in your deep core. You will need two yoga blocks for this class! All levels.
Day 4 • Week 2
Yoga For Sore Muscles
30 min
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Are you feeling a little sore? Or maybe you are just looking for a restorative practice to help stretch your entire body? If so, this class is for you! Enjoy this slow, gentle, restorative practice to relax and stretch your body.
Week 3
Week 3
Day 1 • Week 3
Deep Core
15 min
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This short but very effective class will help you train the transverse abdominals, obliques, inner thighs, glutes and hamstrings! You will need your small pilates ball for this class.
Day 2 • Week 3
Yoga Recovery
30 min
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This s is a great 30-minute practice to help you stretch, breathe, and move your muscles. You might want your yoga blocks to modify poses.
Day 3 • Week 3
Mind The Gap
15 min
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Today's class is great for training the deep core and pelvic floor muscles. You will need your small pilates ball for today's practice.
Day 4 • Week 3
Pushing Through The Struggle
30 min
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This gentle practice will help you move, relax, breathe, and remember everything you are grateful for. You will want two blocks and a yoga strap for this class.
Week 4
Week 4
Day 1 • Week 4
Strike Back
24 min
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If you sit a lot of the day, today's practice will help you loosen up your back to help bring blood flow and relieve pain. Two yoga blocks are recommended for this class.
Day 2 • Week 4
Pelvic Floor Plus More
34 min
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Grab your small pilates ball, and let's work into the deep layers of the pelvic floor. Please listen to your body and modify it as needed. This class aims to become aware of the pelvic floor and to help you train all the muscles surrounding it.
Day 3 • Week 4
Feel Fantastic
39 min
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This gentle practice will help you move, relax, breathe, and remember all the things you are grateful for. You will want two blocks and a yoga strap for this class.
Day 4 • Week 4
Back Attack
25 min
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This class will help you strengthen the inner thighs, low back, abs, and glutes! Enjoy!
Week 5
Week 5
Day 1 • Week 5
Thoracic Bombastic
32 min
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Is your upper back and neck tight? If so, this is the class for you! Grab a yoga strap and two yoga blocks, and let's work the upper back!
Day 2 • Week 5
Healthy Hips are Happy Hips
37 min
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This class focuses on hip and hamstring strength for anyone who is wanting more mobility in their hips. It is great for those who sit all day, runners, and it's also pregnancy-friendly and a great practice for mothers to be.
Day 3 • Week 5
Hamstring Help
31 min
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Did you know that stabilizing the muscles that support your pelvis could be the key to looser hamstrings? This class focuses on just that!
Day 4 • Week 5
Daily Yoga Stretch
27 min
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Looking for a daily yoga stretch? Look no further! This class is great for anyone looking to warm up or just stretch their body in a gentle way. All levels.

How was your experience?

2 Reviews
  1. Linda Salmon:
    10 months ago
    This class is so relaxing with great stretching.