a 10-minute meditative warm-up with The Symmetry Band filmed next to the Mediterranean Sea. Begin with a grounded spine stretch and flow into arm work, saw and deep breathing. Embody the legs from a highter center of gravity and then explore cross-body stretches and leg circles reminscent of ref...

Use any band to do this blast. It will generate a lot of heat and leave you balanced, long, strong, and connected to your midline.

A full body resistance workout you can do anywhere. In just 10 minutes, the TheraBand takes you through seated rowing, roll downs, back body activation, biceps, triceps, twisting, and midline work. A juicy and efficient session that builds strength, mobility and improves posture as you move throu...

These powerful movements with the help of your focus and an optional band will reach you far away from the your midline to find it.
In just 5 minutes with an optional band for feedback.
The Symmetry Band can be found at shopkatierayle.com

In this 10 minute micreo- movement class, we adapt the traditional Pilates Pelvic Clock to gently release tension and create space through the back body, ribcage, and organs. Using clear Pilates cueing, you'll explore subtle torso shifts that ground you in clockwise and counter-clockwise motions ...

This 10 minute video uses a ring to stand, sit, and stretch. If you are a visual learner, enjoy the silence or put on your own playlist to enjoy this Pilates based strengthener with yummy stretches for the hips, calves and feet.
Use global strength from your core throughout this practice for the...

Check in with your spine, use force through the hands and feet, stay curious in the global power of your body.
On an Island off Tuscany, this practice is very meditative. If you are a visual learner this is for you. No verbal cues, jus silence, length and strength. I can almost smell the sea doin...

This short sequence is ideal pre or post travel to restore mobility and stabilty through the upper body. You'll release the shoulders, stretch through the thighs and open up the front and side body. A refreshing flow to reset posture and restore energy on the go.

This ball- based practice invites you to drop into your body, your breath, and your center. Designed to regulate the nervous syste and lay groundwork for aligned movement, this full- bodied mat sequence can stand alone or serve as the perfect foundation and can be follwed by any class on the plat...

A standing Symmetry Band sequence combining postural feedback, core engagement, and energizing movement inspired by vinyasa flow. This flow featires calf pumps, spinal lift, and a subtle jump. Under 10 minutes to reset your breath, align your spine, and reset your strength.

This winter-inspired 15 minute sequence prepares your body for roll- ups by awakening the often -overlooked awareness, presence, and strength of the back body in supine exercises. Set against the ambiance of the holiday tree, this practice integrates core and arm work while cultivating breath-dri...

This under-five minute sequence is a gentle yet targeted reset for the obliques, psoas, and spine. Using the cue "twist and reach", we engage the obliques, mobilize the spine, and lengthen through the hanstrings in a connected and simple flow.

A five -minute energizer to wake up your throacic spine and side body. Flow through gentle movements that include lateral reaches and open chest stretches to improve posture, expand breath, and create space from the ribcage to hips. Perfect for a midday reset or a pre-workout warmup.

This 10 minute Subtle Strength session with the Theraband is designed to slow you down and deepen your awareness before firing into a deeper strength. Using the weight of the head as an extension of the throasic spine, we expand the breath, embody the Pilates coreset, and extend through the arms....

A gentle ,full body warmup to awaken your energy and length. Move through simple Pilates sequences that embody gentle flexion, extension and rotation with softenss and ease connecting breath, body, and alignment. The perfect way to ease into your day: feeling centered, elongated, and fully embodi...

This session uses The Symmetry Band as a literal corset wrapped around the solar plexus to give powerful feedback for alignment and abdominal engagement. Through targeted core work, you'll feel how the corset connection supports posture from the inside out- stabilizing the spine, lifting through ...

This 5 minute cool- down or warm-up sequence using mindful bridging to connect breath, core, and spine. Perfect at the end of any workout o release tension, restore alignment, and integrate your movement work into daily life.

a mindful plank rhythm that builds strength with precision and flow. Move through slow mountain climbers and controlled transitions, keeping wrists supported and spine neutral. The steady rhythms and reminders of staying present with your own strength keep you connected and moving with deliberate...

Rise and energize your morning with a posture focused flow that connects your lates, shoulders, and core for the way you carry yourself all day. Using the Pilates ring, we move through rolldowns, the playful Spinal Sprinkler twist, and targeted work for the obliques, low traps, and scapular stabi...