Core & Restore
Strength & Immunity

Welcome to Core & Restore: Strength & Immunity

This isn’t about doing more — it’s about doing with awareness.

Strength to Sustain, Rest to Replenish

Core & Restore is a balanced 8-class series designed to support strength, recovery, and overall resilience.

This intentional pairing allows the body to build strength, then fully integrate and recover — supporting nervous system regulation and immune health along the way

About The Series:

  • 4 Core classes build stability, functional strength, and spinal support.
  • 4 Restorative classes promote relaxation, nervous system balance, and gentle lymphatic support.

Why it works: strength without recovery leads to fatigue; rest without movement can feel stagnant. Together, they create balance — supporting posture, resilience, stress regulation, and immune health.

Perfect for anyone who wants to feel stronger, move intentionally, and restore energy — accessible, trauma-informed, and thoughtfully paced for real bodies and real life.

Try this FREE Sample Class:

Get a taste of Core & Restore with a complimentary class! Experience the balance of mindful strength and restorative movement — feel the difference, explore the flow, and see how this series can support your strength, recovery, and overall well-being.

FREE Teacher's Resource:

Designed for yoga teachers, movement educators, and mindful fitness pros, this guide dives into the Core & Restore approach — pairing strength with rest to support real bodies and real-life demands. Inside, you’ll get:

  • The philosophy behind Core + Restore
  • Why strength + recovery works so well
  • Practical pose pairings to use in your own practice or bring straight into class

Grab it free and start exploring today!

DOWNLOAD the Living Lotus Online Core & Restore: Strength & Immunity Series Teachers Guide

Included in the Full Series:

Core & Restore includes 8 full-length classes — 4 Core strength sessions and 4 Restorative sessions — designed to complement each other and provide a balanced, well-rounded approach to movement and recovery. Together, they form a complete series that builds strength, supports restoration, and enhances overall resilience.

Want to see more? Check out the class overviews below!

A focused core targeting the deep abdominals and glute muscles to support spinal stability, posture, and everyday movement. This practice emphasizes: deep core engagement without gripping, glute support for low back and pelvic stability, breath-led strength that feels supportive, not depleting. Expect slow, intentional work that builds strength you can actually use in daily life.
A focused core class targeting the deep abdominals and glute muscles to support spinal stability, posture, and everyday movement. This practice emphasizes: deep core engagement without gripping, glute support for low back and pelvic stability, breath-led strength that feels supportive, not depleting. Expect slow, intentional work that builds strength you can actually use in daily life.
A restorative practice designed to complement abdominals and glute work by releasing the hips, low back, and front body. This supports: nervous system down-regulation, gentle decompression of the lumbar spine, integration of core work without residual tension. Think of this as the exhale to our "Grounded Strength" - allowing the strength work to settle and support rather than linger as tightness.
A restorative practice designed to complement abdominals and glute work by releasing the hips, low back, and front body. This class supports: nervous system down-regulation, gentle decompression of the lumbar spine, integration of core work without residual tension. Think of this as the exhale to our "Grounded Strength" class - allowing the strength work to settle and support rather than linger as tightness.
This focuses on side-body strength and inner-thigh engagement to build balance, coordination, and lateral core resilience. You’ll explore: oblique strength for spinal support and rotation, inner-thigh activation for pelvic and knee stability, cross-body awareness that improves functional movement. This practice is quietly challenging and deeply supportive of posture and balance.
This class focuses on side-body strength and inner-thigh engagement to build balance, coordination, and lateral core resilience. You’ll explore: oblique strength for spinal support and rotation, inner-thigh activation for pelvic and knee stability, cross-body awareness that improves functional movement. This practice is quietly challenging and deeply supportive of posture and balance.
A complementary restorative that softens the side body, hips, and inner thighs while supporting lymphatic flow and breath expansion. This practice offers: gentle side-body opening, support for hip and pelvic release, space for breath to move laterally and freely. This helps unwind effort from the previous in the series "Lateral Stability" and restores ease in areas that often hold tension unconsciously.
A complementary restorative class that softens the side body, hips, and inner thighs while supporting lymphatic flow and breath expansion. This practice offers: gentle side-body opening, support for hip and pelvic release, space for breath to move laterally and freely. This class helps unwind effort from the previous class in the series "Lateral Stability" and restores ease in areas that often hold tension unconsciously.
A strength-focused for the shoulders, arms, and upper back that emphasizes stability without compression. This supports: shoulder integrity and joint awareness, upper-body strength that’s connected to the core, postural support for modern, desk-based life. Movements are controlled and mindful, prioritizing long-term shoulder health over fatigue.
A strength-focused class for the shoulders, arms, and upper back that emphasizes stability without compression. This class supports: shoulder integrity and joint awareness, upper-body strength that’s connected to the core, postural support for modern, desk-based life. Movements are controlled and mindful, prioritizing long-term shoulder health over fatigue.
This restorative practice gently releases the shoulders, neck, and chest after upper-body engagement. You’ll experience: passive chest and shoulder opening, nervous system calming through supported shapes, relief from habitual holding in the upper body. This allows the upper body to soften, rehydrate, and reset after strength work.
This restorative practice gently releases the shoulders, neck, and chest after upper-body engagement. You’ll experience: passive chest and shoulder opening, nervous system calming through supported shapes, relief from habitual holding in the upper body. This class allows the upper body to soften, rehydrate, and reset after strength work.
A full-body core emphasizing leg strength and posterior-chain support to enhance stability, posture, and movement efficiency. This practice focuses on: leg strength that supports the spine, back-body engagement for postural endurance, functional strength patterns that translate off the mat. Strong, steady, and grounding — without feeling heavy or draining.
A full-body core class emphasizing leg strength and posterior-chain support to enhance stability, posture, and movement efficiency. This practice focuses on: leg strength that supports the spine, back-body engagement for postural endurance, functional strength patterns that translate off the mat. Strong, steady, and grounding — without feeling heavy or draining.
The final restorative in the series supports the legs and spine through deep, supported rest and gentle decompression. This practice offers: relief for tired legs and lower back, passive spinal lengthening, deep nervous system restoration. It completes the series by helping the body fully absorb the strength built throughout the program.
The final restorative class in the series supports the legs and spine through deep, supported rest and gentle decompression. This practice offers: relief for tired legs and lower back, passive spinal lengthening, deep nervous system restoration. It completes the series by helping the body fully absorb the strength built throughout the program.

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