REST & RECOVERY
Our Rest & Recovery classes serve as moving meditation, helping release tension from both body and mind. Through mindful breathing and gentle movement, these classes oxygenate your body and ease stored tension. Ideal for your “days off,” they help you reset, restore, and move with ease.
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20 min: Nervous System Stretching
Gentle movement and stretches for tired brains and a calmer, quieter mind.
No props needed.
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19 min: Vagus Nerve Breathing
Slow down with breathwork to calm your nervous system, ease stress and anxiety and quiet nerves.
Props needed:
Ball (Weighted or Essential) -
16 min: Tension Relief
A gentle release for your neck, hips and hip flexors. Breathe, soften and let go.
Props needed:
Ball (Weighted or Essential) -
15 min: Slow Your Roll
Roll, breathe and let your body fully unkink, unwind and align.
Props needed:
Foam Roller -
19 min: Nervous System Massage
A soothing reset with leg inversion, diaphragm release and gentle gut massage for pure calm.
Props needed:
Ball (Weighted or Essential)
Light Resistance Band -
DAY 8 ● 30 min: Gut Reset
A signature BTM gut reset class, followed by an in-depth, community-led conversation—where we dive deeper into digestion, pelvic floor connection, importance of twisting, modifications, and much more.
Props needed:
Ball (Weighted or Essential) - code BSIX for 25% off at bthemethod.com
Wrist/Ankl... -
23 min: Nervous System Regulation
Restore body & mind from stress and exhaustion and return to calm, ease, and balance.
Props needed:
Ball (Weighted or Essential) -
30 min: Lymphatic Drainage
Movement that supports lymphatic drainage by improving circulation and reducing stagnation.
Props needed:
Ball (Weighted or Essential) -
30 min: Body Opener
Full-body class that opens the chest and hips while building functional strength without tightness.
Props needed:
Ball (Weighted or Essential)
Wrist Weights (Optional) -
22 MIN : EMBRACING FEMININITY
Embracing Femininity celebrates International Women's Day and the thousands of women in our global community at every age and stage of life. A 22-minute class of fluid, graceful, expressive movement that goes beyond the physical, building confidence that starts on the mat and carries into everyth...
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20 min: Gut & Lymph Reset
20 MINUTE CLASS DESIGNED TO RESET THE NERVOUS SYSTEM WITH INTENTIONAL GUT AND LYMPHATIC EXERCISES. PREVIOUSLY LIVE ON 12/22/25.
PROPS NEEDED:
BALL (WEIGHTED OR ESSENTIAL) -
14 min: Footwork & Knee Support
PROPS NEEDED: RESISTANCE BAND
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20 min: Gut & Lymph Reset
20 MINUTE CLASS FOCUSING ON RESETTING THE GUT AND MOBILIZING THE LYMPHATIC SYSTEM. PREVIOUSLY LIVE ON 5/29/25.
PROPS NEEDED : BALL
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30 MIN : GUT & LYMPTH RESET
30 MINUTE CLASS TO IMPROVE CIRCULATION TO THE LYMPHATIC SYSTEM AND MOTILITY IN THE GUT.
PROPS NEEDED : BALL
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19 min: Back, Posture, & Shoulder Therapy
19 MINS OF EXERCISES DESIGNED TO HELP STRENGTHEN THE BACK, IMPROVE POSTURE & MOBILIZE THE SHOULDERS.
PROPS NEEDED : 3LB WEIGHTS (OPTIONAL), BALL
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26 min: Length & Lymphatic Drainage
26 MINUTES OF LENGTHENING EXERCISES TO INCREASE CIRCULATION, REDUCE INFLAMMATION & RESET THE GUT.
PROPS NEEDED : BALL
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45 MIN : FULL-BODY RESET
45 MINUTE CLASS DESIGNED TO RESET, ALIGN AND RESTORE THE BODY WITH STRENGTH AND LENGTH. PREVIOUSLY LIVE ON 10/29/24.
PROPS NEEDED : BALL, ANKLE/WRIST WEIGHTS OPTIONAL
LIA'S USING : 2LB BALL, 1.5 LB ANKLE/WRIST WEIGHTS
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11 min: Deep Sleep #1
AN 11 MINUTE SERIES DESIGNED TO HELP YOU STRESS LESS AND SLEEP MORE.
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45 MIN : BALANCE FOCUSED SERIES
A 45 MINUTE LIVESTREAM FOCUSING ON FINDING BALANCE IN ALL BODY POSITIONS. PREVIOUSLY LIVE ON 9/26/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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11 min: Deep Sleep #2
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11 min: Deep Sleep #3
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24 MIN : RESTORATIVE FLOW, FOR HORMONE BALANCE
PROPS NEEDED : WEIGHTED BALL OR ESSENTIAL BALL
We know that supporting hormone health doesn’t come from a single solution, which is why I’m so passionate about partnering with FullWell. Each class is designed to support hormone balance, promote cycle regularity, regulate the nervous system, and ...
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45 MIN : RESTORATIVE FULL-BODY W/WEIGHTS SERIES
A 45 MIN LIVESTREAM FOCUSING ON FULL-BODY EXERCISES TO CONNECT THE BODY & MIND. PREVIOUSLY LIVE ON 9/7/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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11 min: Deep Sleep #4
AN 11 MINUTE LOWER BACK AND LOWER BODY SERIES DESIGNED TO HELP YOU STRESS LESS AND SLEEP MORE.
