Call 612.735.9993 to schedule.


Have you tried everything? Is your physician telling you that your next step is surgery? Been told you have to live with your pelvic floor or chronic pain condition because you're a woman/a man/aging? Are you tired of piecing together your health care & physical therapy appointments, meetings with your personal trainer, meditation sessions at the mandir? Have trouble keeping consistent with your exercise regimen or other self care commitments? (I know I do!) How much are you spending on chiropractors, massage therapists and personal trainers without effecting real, lasting change? It's time to get your health back!

Skip the lengthy description, thank you very much, and immediately go to the sign up buttons below!

Core Circle is a 12-week in-person program for anyone struggling with a core/pelvic floor disorder:

  • incontinence
  • urinary or anal leaking
  • pelvic pain
  • prolapse
  • diastasis recti
  • postpartum recovery
  • prostatitis
  • erectile dysfunction
  • chronic low back, knee, ankle or foot pain
  • chronic shoulder or neck pain
  • pain while running
  • It's for the person who keeps getting injured when exercising.
  • and for the person who finds movement overwhelming, leaving them short of breath and fatigued.

What will you leave with?

  • better postural alignment
  • correct neuromuscular firing patterns
  • optimal body mechanics
  • increased coordination, stability, & balance
  • ability to lift safely (no, it's not about bending your knees!)
  • efficient breathing pattern
  • efficiency in movement
  • less pain
  • increased body awareness
  • tools for calming your inner beast
  • techniques for self care
  • a ton of education in all things core, pelvic floor, and bladder.

"Your spine will compress under 20 pounds of weight without support."
--Stuart McGill, Professor Emeritus of Kinesiology at University of Waterloo

A Circle is a facilitated group experience toward a particular goal. Circles are a powerful tool for effecting change  with intention and deliberation. A Circle combines the power of social exchange and support, the innovation of group problem solving, the impact of health coaching, and in this case, the reinforcement of a group corrective exercise class. Think of it as healing in the shared environment. More than this, Circles have the power to change the world. As we change ourselves, we affect those within our own social circles--friends of friends, and friends of friends of friends. It's social contagion at its best.

Why would someone experiencing pelvic pain want to be in a group with someone who is struggling with erectile dysfunction or plantar fasciitis? Because while each pelvic floor condition is unique, they also hold a lot of things in common. They are all conditions that are complicated by the stress in our lives, by the poor postural habits we've maintained over the years, by the same dietary irritants. All of these conditions are symptoms of a larger issue of dyscoordinated neuromuscular firing and poor control of internal pressure of our thoraco-pelvic system (our insides). If we build up too much pressure inside it must come out somewhere, so it pushes out organs (prolapse or hernia) or veins (hemmorhoids). If we have too little pressure inside us, our spine is not supported and our discs herniate. People who have these condiitons breathe shallow, have ineffective posture, and inefficient movement patterns ultimately causing dyscoordination between the respiratory diaphragm and the pelvic floor. Hence the umbrella term of "pelvic floor conditions". You can look up or down the neruomuscular chain to find that the cascade of dysfunction affects posture and function. That's why chronic knee problems are almost always a symptom of a core/pelvic floor dysfunction.

They also can hold another important feature--shame. I've been told that my Bladder & Pelvic Floor Health Class transformed a participant's life because it was the first time she was able to talk about her condition without shame, in a neutral environment, and with non-judgmental people. And, really, we're all in this together. A Circle brings together the knowledge and experience of its communities. A participant might be here for her overactive bladder but she might be able to offer another participant the name of a good male urologist her brother or husband used. This is the power and magic of the Core Circle.

"Your daily postures and repetitive activities have a far greater effect on your mobility and posture. The body will adapt to what you do most often."
--Bill Hartman,DPT

The Core Circle entails:

  • pre-workshop assessment, including urine testing for hydration and basic nutritional status
  • a weekly, 2 hour, in-person meeting
  • access to the private, moderated/curated group discussion page (wiki) wherein participants share progress, ideas, resources & support
  • an exclusive 10-minute audio meditation emailed to you
  • assorted equipment you need for doing your home practice ($80 value)
  • one in-person BodyBraille session with me ($120 value)
  • 25% discount for additional BodyBraille sessions during the Circle and for 3 months after the Circle ends

What does a meeting look like?

  • use of standardized health assessment questionnaires to track progress
  • facilitated discussion
  • introduction to and practice in meditation, mindfulness, writing, and other techniques for calming
  • group support and problem solving
  • corrective breathing & exercise instruction and practice, with new moves introduced each week
  • instruction & practice in self care techniques
  • homework assignments

What is the content?

Each Circle brings itself to life by the interaction and sharing of its members. Therefore the content of a Circle is dependent upon what the individual members bring to the group--their concerns, their challenges, their readiness to invite the next phase of their being. Our focus on pelvic floor conditions means that we will likely spend some time unraveling and re-weaving our relationships to:

  • breathing. We will work extensively to establish a proper, deep breathing pattern.
  • corrective exercises for core control, coordinated neuromuscular firing, control of internal pressure of our thoraco-pelvic canister, and posture rehabilitation--new exercises introduced every week.
  • movement. We wil learn proper biomechanics for everyday life. I guarantee that none of you have been taught to lift correctly!
  • stress and stress management techniques/strategies
  • instruction in self abdominal massage & myofascial release
  • self care
  • diet
  • sleep
  • medical appointments, procedures & providers

"Did you know there's a technique to having a poo? And that it can reduce your haemorrhoids and the risk of prolapse?"
--Jilly Bond, PT

What about individualized attention??

When you sign up for the Core Circle, you'll receive an intake and any standardized questionnaires relevant to conditions you report. You will also send me video of your performance of two particular exercises. This gives me insight into your specific needs. At our first visit, I will run through some tests with you to determine your posture, pelvic floor tone, muscle firing patterns and muscle weakness. I will take photos of your posture. Particularly with the corrective exercises, I will direct you based on these tests, your condition, and how you are progressing. You will only progress through the exercises when you are ready--when you can hold form and breathe through it.

What is the commitment?

  • Circles are limited to 12 participants but must have a minimum of 6 participants.
  • Circles meet weekly over 12 weeks.
  • Participants must sign a commitment to confidentiality and agree to basic rules of order.
  • Participants commit to attend ALL sessions. There are no refunds after the first session. All sessions are non-refundable and non-transferable.
  • Participants agree to be accountable to the group.
  • Expect to commit to 1/2--1 hour/day of corrective exercise plus a brisk walk for at least 30 min/day. I know this can be a huge challenge; that's why this group is as much about process as it is about instruction. I want you to succeed; I want to set you up for success. During sessions, we will work at carving out that time in your schedule for the next week and in fortifying your resolve.
  • Participants agree to NOT exercise outside of a brisk walk and the corrective exercises for several weeks. You will forego all exercise--no running, yoga, pilates, bicycling, swimming--until you have established your breathing and some basic core competency. We want you to move forward in progressing rather than playing catch up to bad habits that keep getting reinforced.
  • Participants must be 18 years of age or older.

"There is no such thing as perfect posture, everyone looks a little different, but there is such a thing as great alignment. Having great alignment allows you to transfer energy from your upper body into your lower body and vice versa. Without great alignment that energy gets lost and injury and dysfunction occur."
--Dr. Sarah Duvall

Will I lose weight?

While this is not a weight-loss clinic, the increase in muscle mass, increase in breathing and movement efficiency, and the exercise habit you develop during this Circle could have the side effect of weight loss.

My Bladder & Pelvic Floor Health Class is not a pre-requisite for this Core Circle.

Facilitator:    I am a licensed acupuncturist trained in Motivational Interviewing and a Racial Justice Facilitator with the Minneapolis YWCA. I've taught training classes, community education classes and continuing education workshops for professionals since 2000. I midwifed from 1990-2006 and I've been in various incarnations of this private practice since 2001, focusing on treating pelvic floor conditions since 2008. I hold a collage of certifications, including some in corrective exercises, Taoist meditation, Chi Nei Tsang abdominal massage and a host of other things that I will bring to this course.

Special guest speaker, Dr. Sara Cooper of Balance Natural Health Center, will give a presentation on functional medicine and it's import for sustained health.

This course is eligible as a Health Savings Account expenditure if you get a referral letter from your physician, including chiropractors and physical therapists. Your employer determines what is eligible for reimbursement for an HRA.

Invest in yourself now. Join the next Core Circle cohort for $787.00.

Sign up with a friend and you each save $50 (contact me for billing).

Payment is due in full by week 8. No refunds, cancellations, or drop outs. Once you sign up, you are responsible for the fee in full. Non-transferable. You are purchasing for the dates/cohort you specify only. Participants are expected to come to all sessions; there are no make-up sessions.

We meet at the Solomon's Porch meeting room. Bring a journal, a yoga mat and a small pillow or a large bath towel. Wear comfortable clothing. And be ready to share. You're in for a delicious ride!

Phoenix Cohort: Saturdays 18 Aug-24 Nov (no meetings on 15 Sept, 3 Nov, & 17 Nov) 9-11am    FULL

Eragon Cohort: Wednesdays 22 Aug-7 Nov  6:30-8:30pm.    FULL

Avocet Cohort: Tuesdays 21 Aug-6 Nov  10a-noon     FULL

Scops Cohort: Mondays 01 Oct-17 Dec  6:30-8:30pm.    FULL

 Next cohorts start next year. Look back here in December for dates & locations.