Experience biotensegrity
Release fascial restrictions
Hydrate your myofascial network
Fascia focussed Pilates
Create ease in body and mind
Centered Includes
10 Full length classes
70+ short videos
Movement anytime, anywhere
Downloadable videos
Ease pain and restriction
Increase function
Freedom of movement
Feel calm and centered
Notice immediate change
Increase ease in joints, muscles and fascia
All you need...
Full Size Foam Roller
90cm (Preferrably Soft)
+
Space To Move
Ten progressive classes beginning with the feet and legs. Release your entire fascial netweork including arms, shoulders, spine, pelvis and ribcage. Progress to more complex and integrated movement.
Additional resources and short video sequences.
This is a rich programme that you'll find yourself coming back to again and again.
Observe the difference in body and mind as you sense your fascial network, connection between brain and movement, and increase ease in body and mind.
What participants are saying...
Cath Ryan
"I Looooove that Diaphragmatic breathing... and never tire of repeating it.... now I feel softer and more in touch with all the emotions I was trying to keep a lid on!! Ha!!”
Mel Marshall
'This mornings class was great. I came out and sat, back against the wall to play with the kids and for the first time it actually felt comfortable.'
Shalagh Drummond
'Wow, the contrast from the start of class to finish was amazing. It felt so good to actually feel sections (release)'
Course Curriculum
- Pre-practice: Walking assessment of feet and legs (3:49)
- Release feet with hands (19:44)
- Calf Release with roller (5:00)
- Hamstring release with roller - Release the back of the thigh (2:36)
- Adductor Release with roller - Release the inner leg (6:17)
- Quadruped foot and ankle release (2:31)
- Pilates Warm up - leg & foot focus (6:38)
- Progressive and dynamic hamstring and calf release in pike (1:04)
- Practice conclusion: Walking assessment of feet and legs (3:10)
- Pre-Practice: Standing assessment at the wall (1:47)
- Releasing latissimus dorsi and triceps to free the shoulders (6:11)
- Releasing around the clavical (6:23)
- Releasing the hands (14:15)
- Floor assessment before roller arm work (0:54)
- Roller Arm work - Center the shoulder girlde and release the chest (8:10)
- Pilates warm up with hand, arm and shoulder focus (5:35)
- Quadruped - Alignment for weight bearing (6:32)
- Integrated movement - Building strength and flexibility (pike) (1:14)
- Integrated movement - scapular and ribcage mobility and strength in side support (basic variation) (2:21)
- Wall Jumping and final assessment - Building a dynamic fascial matrix and building strength in the shoulder girdle with rebounding (9:49)
- Pre-Practice: Quadruped assessment (1:44)
- Pre-practice Prone Assessment (0:52)
- Pre-practice Supine Assessment (0:48)
- Centering the pelvis and releasing the gluteals (23:44)
- Pelvic Floor and Inner thigh release (5:03)
- Activating the Gluteals with side lie hip series and clams (3:01)
- Gluteal Stretches (2:35)
- Pilates Warm up balancing lumbo-pelvic stability and mobility (9:28)
- Releasing the side waist and creating mobility in the ribcage and thoracic spine. (4:13)
- Prone quadruceps and psoas release. Acitvating the back of the hip (extensors) and finishing assessments to complete your practice.. (10:57)
- Pre-Practice: Seated Assessment (3:54)
- Roller release for head and neck (5:23)
- Roller release for thoracic spinal mobility (12:54)
- Thoracic Rotation - building mobility in the thoracic spine (3:44)
- Diaphragm release (2:04)
- Supine Breathing (7:16)
- Pilates Warm Up focussing upper back and neck. (9:28)
- Abdominal series: Strengthen neck flexors and abdominals. Release thoracic spine into flexion. (4:57)
- Neck and upper back mobilty in pike. (4:49)
- Mobilising the neck in multiple directions (4:25)
- Mobilising neck and upper back Prone: suboccipital nods, movement patterning of the head on spine. Thoracic extension. (12:30)
- Integrating movement: Cat to bird - neck and thoracic spine mobility and strength, adding complexity and loading shoulder girdle. (2:18)
- Quadruped Thoracic mobilty: Cat, Puppy & Circles (1:48)
- Strengthening the neck: Neck Isometrics and seated Assessment to finish practice. (5:58)
- Quadruped spinal mobility: Cat, Puppy, Circles & Lateral translations of pelvis and ribcage (4:56)
- Starfish: A powerful fascial release for the side body, hips and spine including psoas and quadratus lumborum. (2:57)
- Roller Assessment for Pre-pracitce core control (12:59)
- Pilates Pelvic Curls with Lateral Translation (0:51)
- Pilates Pelvic Curls with rotation (0:31)
- Spine Twist Supine - Exploring Spinal Rotation in the lower back (6:50)
- Active release sequence for the lower back, psoas and hamstrings (10:21)
- Movement for gait patterning: Thoracic and lumbar rotation with gluteal activation. (8:16)
- Side support variations: Mobilising and strengthening the shouder girdle, ribcage and thoracic spine. (3:40)
- Taco Saw: Seated lateral flexion with flexion to mobilise spine (4:35)
- Swan with rotation: Building spinal mobility with thoracic extension and rotation (9:11)
- Roller Assessment of core control to finish practice (3:58)
- Centering seated on a chair (8:13)
- Picking Up: Challenging functional lower limb and gluteal strength. Balance. (7:21)
- Single leg challenge: Increase balance, leg and hip strength (3:42)
- Pre-Practice Assessment (2:21)
- Roller leg series: Integrating pelvis & legs with core, psoas strength & length (8:30)
- Pilates Warm up - Integrating movement (15:20)
- Strengthening the inner leg and outer hip (7:29)
- Strengthening the back body - Integrating movement in hip and back extension (12:41)
- Quadruped roller challenge - Whole body integration with 'leg to core' focus (2:11)
- Standing Roller Hip Hikes - Functional Integration for gait (5:22)
- Body Scan to complete your practice (1:25)
- Preparing the shoulder girldle: Side lie rotations, Breathing, Supine arms with weights (16:21)
- Stretngthening the rotator cuff (6:12)
- Integrating movement: Roller arms to core with fascia focussed movement (7:11)
- Challenging Sequence integrating shoulders, side body and core. Balancing strength and mobilty with fascia focussed movement. (21:35)
Hello, I'm Catherine...
I am an integrative movement practitioner, Principal Level Pilates Instructor (PAA), and Aerial Yoga Therapeutics Instructor. I LOVE finding effective movement strategies for wellness and function. Join me and explore your incredible fascial network, and notice increased calm and youthful movement in your daily life.
We start with the feet.
Hydrating fascia with pressure and movement, creates supple and youthful tissue.
'Centering' can be applied to both mind and body; with awareness of our physical midline and balance throughout the body, as well as a calm and centered mind. The unity of mind & body results in mastery of our physical and mental self.