Built from the Ground Up: Pelvic Floor and Core

A 2-Hour Workshop with Jane Alexander, C-IAYT, NASM-CPT

Most people think of the core as abs. Real core strength — the kind that keeps you moving, stable, and pain-free — starts much deeper. The pelvic floor is the foundation of the entire core system, and it's almost never fully addressed in a yoga or fitness class.

This workshop changes that.

Through education and embodied practice, you'll learn how the pelvic floor actually works, how breath and movement support it, and how to build strength and awareness from the ground up.

You’ll take these benefits with you:

• A clear understanding of pelvic floor anatomy in plain language
• The breath-pelvic floor connection — and how to use it
• Movement that protects rather than strains
• Tools you can use the very next day

Open to all. No prior experience necessary.

Here are some Movements to practice at Home

1 Healthy breath | Pranayama

Practice breathing deeply into your core and pelvis and focus on setting an intention.

2 Exploratory movement and assessment

Sit and find the base of the core. Rotate your thighs for internal and external range of motion and stand on a block to create lateral movement of your pelvis.

3 Dynamic strenghth and activation

Do yoga or take a walk. Build muscle by lifting weights.

4 Yin | Restorative release

Calm your nervous system by relaxing. Take a bath.

5 Integration and Meditation

Revisit your intention.

Healthy Hips Yoga Workshop with Jane Alexander

This Yoga Workshop welcomes all levels

Join Jane Alexander at Gym 1801 for a transformative two-hour yoga therapy!

This immersive experience, led by certified yoga therapist Jane Alexander, is designed to help you release deep-seated tension, enhance mobility, and cultivate lasting ease in your hips — a key area for physical and emotional balance. The Healthy Hips Workshop happens on Sunday, June 29, from 10:30am to 12:30pm.

In this workshop, Jane will guide you through a therapeutic yoga practice tailored to open and strengthen your hips. With over thirty-five years of yoga experience and a focus on healing since 2010, Jane blends her expertise as a yoga therapist, personal trainer, integrative nutritionist, and myofascial therapist to create a nurturing space for growth and resilience. You’ll explore mindful movements, targeted stretches, and restorative poses to gain awareness of your body, release tightness, and build flexibility, leaving you feeling grounded and empowered.

Whether you’re navigating chronic discomfort, recovering from injury, or simply seeking a deeper connection with your body, Jane Alexander offers tools to support your journey toward balance, strength, and adaptability — physically, mentally, and spiritually. Her holistic approach ensures that every participant, from beginners to seasoned yogis, feels seen and supported.

RSVP for Jane’s Healthy Hip Workshop by emailing annie@1801.life

Create a free account on the Gym 1901 site here: