Target + Support

Focused movement for strength, mobility + recovery

Target + Support is a thoughtfully designed monthly playlist created to help you build strength, improve mobility, release tension, and support recovery through a balanced and intentional approach to movement.

Blending strength training, Pilates, mindful movement, yoga, mobility, somatic practices, yin, restorative classes, meditation, and breathwork, this playlist offers a realistic and supportive wellness rhythm designed for real life.

Each week focuses on a different area of the body — helping you strengthen, mobilize, and restore commonly overworked areas such as the hips, core, spine, shoulders, and upper body.

Built around a simple weekly structure, the playlist includes:

  • Strength + Energy
  • Pilates + Core
  • Movement + Mobility
  • Recovery + Reset

Designed to feel supportive rather than overwhelming, this playlist encourages consistency, body awareness, and nervous system support while helping you create a more sustainable relationship with movement.

Follow the suggested weekly flow throughout the month or choose classes based on your energy, schedule, and needs.

Move with intention. Support your body. Recover with care.

Try this FREE Sample Class: Hips, Shoulders & Spine Reset

A Gentle Yoga + Breathwork Practice

This calming practice is designed to help release tension, improve mobility, and gently reset both body and mind.

Through supportive movement, mindful stretching, breathwork, and nervous system regulation practices, this class focuses on common areas where stress and tension tend to accumulate — the hips, shoulders, neck, and spine.

Expect:

  • Gentle yoga movement
  • Breath-led mobility
  • Supportive stretching
  • Nervous system calming practices
  • A grounding full-body reset

Accessible, supportive, and intentionally slow, this practice is designed to help you reconnect, release tension, and move through August with greater ease.

FREE Resource: Target + Support Body Reset Guide

A Somatic Guide to Releasing Tension + Restoring Balance

Designed to complement the Target + Support playlist, this guided resource helps you tune into where your body holds tension and how to gently release it through mindful movement, breath, and awareness practices.

Rather than focusing on routine or structure, this guide supports you in listening to your body first — noticing patterns of tightness, imbalance, and overuse across the hips, spine, shoulders, and core.

Inside, you’ll explore:

  • how stress and movement patterns show up in different areas of the body
  • simple somatic awareness practices for hips, spine, and shoulders
  • gentle release techniques to support mobility and ease
  • breath-led reset practices for physical and emotional tension
  • reflective prompts to deepen body awareness and recovery

This is not about doing more — it’s about noticing more.

Created to help you understand your body more deeply, release built-up tension, and support recovery in a way that feels intuitive, grounded, and sustainable.

Target + Support Body Reset Guide Free Resource from Living Lotus Online

Included in the Full Playlist:

Target + Support is a curated monthly wellness playlist designed to help you build strength, improve mobility, and support recovery through intentional, intelligently structured movement.

Rather than focusing on one style of practice, this playlist blends a wide spectrum of movement and mindfulness approaches into a cohesive weekly rhythm — supporting both how your body moves and how your nervous system recovers.

Each week is designed around a specific focus area of the body, helping you develop greater strength, stability, mobility, and awareness over time, while also creating space for recovery and regulation.

This is a complete approach to movement — designed to meet real life, not perfection.

You’ll move, strengthen, mobilize, restore, and reset in a way that feels balanced, repeatable, and sustainable.

Move with intention.
Support your body.
Recover with care.

This HIIT Yoga strengthens all major muscle groups. We're using 1 heavy weight today. But if you don't have that, you can always double up with 2 lighter ones. This opens with a warming moon salutation to stretch the body before moving into strength work.
This HIIT Yoga class strengthens all major muscle groups. We're using 1 heavy weight today. But if you don't have that, you can always double up with 2 lighter ones. This class opens with a warming moon salutation to stretch the body before moving into strength work.
Get ready to dive deep into the hips and hamstrings in this flow yoga class. You’ll stretch, move, and maybe even discover some newfound flexibility you never knew you had!
Get ready to dive deep into the hips and hamstrings in this flow yoga class. You’ll stretch, move, and maybe even discover some newfound flexibility you never knew you had!
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.
Stiff, tight, or “cranky” hips often cause the low back to overwork. This focuses on gently mobilizing the hip joints, activating the glutes, and improving how your pelvis moves. When the hips regain mobility and strength, the lower back doesn’t have to compensate. Expect controlled mobility work, supportive strengthening, and movements that create more ease through the front, back, and sides of the hips. A key step toward reducing unnecessary strain on the low back.
Stiff, tight, or “cranky” hips often cause the low back to overwork. This class focuses on gently mobilizing the hip joints, activating the glutes, and improving how your pelvis moves. When the hips regain mobility and strength, the lower back doesn’t have to compensate. Expect controlled mobility work, supportive strengthening, and movements that create more ease through the front, back, and sides of the hips. A key step toward reducing unnecessary strain on the low back.
Build deep core strength, waist support, and spinal integrity through controlled, mindful movement. This focuses on developing connection, stability, and functional strength to support posture, movement, and everyday activity. With intentional core engagement and steady strength work, you’ll build support through the centre of the body without unnecessary strain.
Build deep core strength, waist support, and spinal integrity through controlled, mindful movement. This class focuses on developing connection, stability, and functional strength to support posture, movement, and everyday activity. With intentional core engagement and steady strength work, you’ll build support through the centre of the body without unnecessary strain.
This mat Pilates practice focuses on a strong and supple spine (back), using Pilates exercises that will strengthen, improve posture and flexibility, and contribute to overall spinal health.
This mat Pilates practice focuses on a strong and supple spine (back), using Pilates exercises that will strengthen, improve posture and flexibility, and contribute to overall spinal health.
We’ll focus on cultivating deep core strength through postures like Boat Pose (Navasana) and Forearm Plank, with an emphasis on slow, controlled holds rather than fast reps. The also includes Supine Pelvic Tilts to connect breath with gentle core engagement. This approach helps you build functional core support that improves balance, posture, and reduces strain on the back in everyday activities
We’ll focus on cultivating deep core strength through postures like Boat Pose (Navasana) and Forearm Plank, with an emphasis on slow, controlled holds rather than fast reps. The class also includes Supine Pelvic Tilts to connect breath with gentle core engagement. This approach helps you build functional core support that improves balance, posture, and reduces strain on the back in everyday activities
This restorative session is designed to support your nervous system and replenish energy that stress can deplete. We’ll move only as much as feels truly restorative, focusing on supported shapes, stillness, and ease. The practice uses bolsters and blankets to support the spine and hips, allowing the body to fully relax and reset.
This restorative session is designed to support your nervous system and replenish energy that stress can deplete. We’ll move only as much as feels truly restorative, focusing on supported shapes, stillness, and ease. The practice uses bolsters and blankets to support the spine and hips, allowing the body to fully relax and reset.
Blending familiar mat Pilates exercises with some fun, dynamic elements using two smaller weights and a block. The focus in this is core stabilization, full-body strength, and correcting muscle imbalances.
Blending familiar mat Pilates exercises with some fun, dynamic elements using two smaller weights and a block. The focus in this class is core stabilization, full-body strength, and correcting muscle imbalances.
This practice strengthens the arms, shoulders & upper back. The exercises in this also assist in promoting better posture & reducing tension in the neck & shoulders. Grab a mini resistance band.
This practice strengthens the arms, shoulders & upper back. The exercises in this class also assist in promoting better posture & reducing tension in the neck & shoulders. Grab a mini resistance band.
In this flow yoga class, you will be paying extra close attention to your upper body. It’s perfect if you want to relieve tension in the upper back, shoulders, neck, and chest. Additionally, this has been designed to also help improve mobility in the upper body for those who enjoy sports and activities such as paddling, rowing, tennis, baseball, etc. Grab two yoga blocks and a strap for this one.
In this flow yoga class, you will be paying extra close attention to your upper body. It’s perfect if you want to relieve tension in the upper back, shoulders, neck, and chest. Additionally, this class has been designed to also help improve mobility in the upper body for those who enjoy sports and activities such as paddling, rowing, tennis, baseball, etc. Grab two yoga blocks and a strap for this one.
Melt away upper-body tension with soothing, supported poses that target the neck, shoulders, and upper back. Using props to cradle the body, this session includes Restorative Fish Pose, Supported Shoulder Stretch, and Side-Lying Passive Shoulder Flexion to release tightness and restore mobility. Guided breath awareness helps calm the mind and relieve stress patterns stored in the upper body. Breathwork Focus: Gentle Dirga (three-part) breathing to expand through the chest and upper ribs, inviting spaciousness and ease.
Melt away upper-body tension with soothing, supported poses that target the neck, shoulders, and upper back. Using props to cradle the body, this session includes Restorative Fish Pose, Supported Shoulder Stretch, and Side-Lying Passive Shoulder Flexion to release tightness and restore mobility. Guided breath awareness helps calm the mind and relieve stress patterns stored in the upper body. Breathwork Focus: Gentle Dirga (three-part) breathing to expand through the chest and upper ribs, inviting spaciousness and ease.
Support energy, hormone health, and overall balance through steady, full-body strength training. This uses mindful resistance and large muscle group movement patterns to build strength in a way that feels supportive, sustainable, and grounding—helping you develop strength that works with the body, not against it.
Support energy, hormone health, and overall balance through steady, full-body strength training. This class uses mindful resistance and large muscle group movement patterns to build strength in a way that feels supportive, sustainable, and grounding—helping you develop strength that works with the body, not against it.
In this dynamic Pilates class, you’ll engage your muscles from head to toe, targeting core stability and enhancing muscle tone.
In this dynamic Pilates class, you’ll engage your muscles from head to toe, targeting core stability and enhancing muscle tone.
This full-body yoga flow integrates movement to help cultivate both strength and flexibility in your body.
This full-body yoga flow integrates movement to help cultivate both strength and flexibility in your body.
A deeply nourishing to restore balance throughout the body and mind. Supported postures such as Supine Restorative Bound Angle, Restorative Tree Pose, and Legs-Up-the-Wall gently open the hips, shoulders, and chest.
A deeply nourishing class to restore balance throughout the body and mind. Supported postures such as Supine Restorative Bound Angle, Restorative Tree Pose, and Legs-Up-the-Wall gently open the hips, shoulders, and chest. This class encourages the body’s natural healing response and provides full-body release — ideal before sleep or during times of stress and fatigue. Meditation Focus: Body scan meditation for nervous system grounding and sensory awareness.
This is an energizing HIIT Yoga strength class, and we’re incorporating weights to add an extra challenge. But it’s not just about physical strength—we’re also here to ignite our growth mindset with every pose and every breath. We’re stepping outside our comfort zones and embracing the journey of transformation.
This is an energizing HIIT Yoga strength class, and we’re incorporating weights to add an extra challenge. But it’s not just about physical strength—we’re also here to ignite our growth mindset with every pose and every breath. We’re stepping outside our comfort zones and embracing the journey of transformation.
This dynamic yoga is designed to cultivate both inner strength and mental flexibility. Through an energizing sequence paired with mindful meditation, you'll explore how movement can be a tool for building resilience and adaptability—on and off the mat.
This dynamic yoga class is designed to cultivate both inner strength and mental flexibility. Through an energizing sequence paired with mindful meditation, you'll explore how movement can be a tool for building resilience and adaptability—on and off the mat.
Release tight hips & Restore mobility: Sitting all day or standing for long perios can leave the hips stiff, tight, and achy—and that tension can ripple up into the lower back, pelvis, and even affect your posture. This short, practical practice focuses on mobilizing the hip joints, releasing tight muscles, and improving overall hip flexibility. By moving and gently strengthening these areas, you’ll not only reduce discomfort, but also support your spine, lower body, and overall daily movement. Perfect for anyone who spends long periods sitting or standing, these movements help maintain healthy hip function, improve circulation, and keep your lower body feeling more balanced, open, and supported.
Release tight hips & Restore mobility: Sitting all day or standing for long perios can leave the hips stiff, tight, and achy—and that tension can ripple up into the lower back, pelvis, and even affect your posture. This short, practical practice focuses on mobilizing the hip joints, releasing tight muscles, and improving overall hip flexibility. By moving and gently strengthening these areas, you’ll not only reduce discomfort, but also support your spine, lower body, and overall daily movement. Perfect for anyone who spends long periods sitting or standing, these movements help maintain healthy hip function, improve circulation, and keep your lower body feeling more balanced, open, and supported.
This session isn’t about stopping thoughts but instead about creating a spacious, calm rhythm within your body and nervous system.
This session isn’t about stopping thoughts but instead about creating a spacious, calm rhythm within your body and nervous system.

Get access to the full series and much more all included in our subscription plans!

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