Recovery Class 11 supports upper and lower body integration through three targeted exercises. Emily leads students through sequences designed to improve pelvic control, upper spine mobility, and posterior chain release. Breath is used as a tool to connect movement and alignment throughout.

Begin with Clams with Core – Extension, encouraging pelvic stability during internal and external hip rotation. Then, in Opening the Sternum, guide students to expand through the thoracic spine while avoiding rib cage flaring. Finally, Lengthening the Hamstrings brings the nervous system into a calm state while improving flexibility and body awareness.

Use this class to refine students’ proprioception and reinforce control over commonly tense or unstable areas.

Tips:

Keep visual and tactile cues light—encourage students to sense alignment rather than overcorrecting.

During clams, monitor lumbar imprint and hip placement, especially when legs extend.

For sternum mobility, avoid cueing “lift” too strongly—prioritise expansion and release.

In the final stretch, prompt relaxation through imagery and breath.