The Inner Foundation
A Pelvic Floor and therapeutic yoga Workshop Series

Start your New Year in 2026 grounded, supported and connected to your center.

5 Saturdays, 10:45am-12:45pm
January 3rd - February 7th 2026

Attend in-person at South Hill Business Campus in Ithaca, NY
or receive a video recording after each workshop.

*No class 1/31

Why the Pelvic Floor?

The pelvic floor is your body’s foundation, a dynamic center that supports your organs, stabilizes your hips and spine, and responds to breath, posture, and even your emotions.
Yet, so many of us live with pelvic tension, weakness, disconnection, or even symptoms of pain, pressure, prolapse, incontinence, or constipation without ever learning how to listen to or care for this essential part of ourselves.

This 5-week workshop series offers a compassionate, holistic approach to pelvic floor health. Together we’ll explore:

• Embodied anatomy: learn the relationships between your pelvic floor, hips, core, breath, and nervous system.

• Guided practices: yoga, breathwork, release techniques, & intentional strengthening

• Community reflection: a supportive space for sharing experiences and insights

This is not a clinical or medical program, this is an invitation to reconnect with your body, release what no longer serves you, and cultivate grounded resilience.

You’ll leave with:

• Practical tools for release, strength, and daily integration

• A path to improvement of pelvic floor dysfunction symptoms and more resources for care.

• A deeper sense of connection to your center

• The support of a warm, understanding community

A closer look…

Week 1, January 3rd – Foundations & Awareness: Meeting Your Center
Begin a new relationship with your inner foundation.

• Essential anatomy of the pelvic floor & breath

• Basic awareness practices for distinguishing the pelvic floor, sensing tension, inviting intentional gentle engagement & un-griping.

• Riding the breath to create new understanding from the inside

Week 2, January 10th – Release & Let Go: Softening the Grip
Explore softness as the foundation of connection & vitality

• Practices for releasing pelvic floor & hip tension

• Nervous system downshifting, stress & pelvic floor connection

• Reflection: where do I hold on (in body + life)?

Week 3, January 17th – Core Connection: Strength without Strain
Discover strength rooted in ease

• Essential anatomy of the core & hips, and their pelvic floor connections

• Stabilizing vs. gripping — functional strength practices

• Reflection: How do I access my inner resources & clarify my boundaries?

Week 4, January 24th – Pelvic Health in Practice
Learn from an expert and widen the conversation

• Guest session with Pelvic Floor Physical Therapist Dr. Shona Craig

• Conversation about pelvic health PT & common reasons people seek it out

• Guided pelvic organ decompression practice and Q&A in a supportive space

Week 5, February 7th – Integration & Embodied Living
Weave it all together & carry it forward with grounded resilience.

• Guided practice combining tools from all 4 weeks, integrating how they can support functional as well as exercise based movements.

• Closing reflection + group sharing circle

• Takeaways for continuing the journey beyond the series

Frequently Asked Questions

Who is this series for?
Anyone interested in cultivating more awareness, resilience, and connection in their pelvic floor, hips, and core. We will be teaching pelvic floor anatomy using a model of a female pelvis, but the practices are applicable and adaptable to all bodies. All genders and all bodies are welcome. We will be doing some work on the floor and all practices can be modified for pregnancy or post partum. Please reach out if you have concerns about your ability to participate.

What if I’ve never done pelvic floor practices before?
Perfect! This series is designed for all levels of experience. We’ll start with the basics and build week by week. You’ll always be invited to listen to your own body and choose what feels supportive.

Is this a clinical/medical class?
No. This is a wellness and education series blending yoga, movement, breath, and group reflection. It is not medical treatment or physical therapy. If you’re experiencing pain, prolapse, or another medical condition, please check with your care provider before joining.

What if I miss a session? Will class be recorded?
Life happens! Each week builds on the last, so attending live is strongly encouraged, and it’s especially important to attend the first session if possible. All workshops will be video recorded, and recordings will be shared with participants who need to miss a class or who would like to review the material. Short email recaps and suggested home practices will also be provided to support your integration between sessions.

Do I need to be comfortable sharing in a group?
Not at all. Sharing is always optional. Many participants find it meaningful to hear others’ experiences, and you’re welcome to listen quietly if that feels right.

What should I bring?
A yoga mat, comfortable clothing, and a journal or notebook. Props such as blankets, blocks and bolsters will be provided, and there will be chairs available for sitting as needed.

What’s the difference between the Inner Foundation Workshop Series and the Pelvic Floor Yoga classes?
The Inner Foundation Series is a slower, more educational workshop designed to help you truly understand how your pelvic floor works. We explore anatomy, breath coordination, engagement and release, and take time to integrate this learning through movement and reflection.
Pelvic Floor Yoga is a guided movement class that builds on this foundation through functional strengthening, hip and core work, mobility, and relaxation. While prior experience from the Inner Foundation Series is helpful, you’re always welcome to reach out if you’re new and curious—Ilana is happy to help you decide which offering is the best fit for you.

Location

Conference Center @ South Hill Business Campus
950 Danby Road Ithaca NY, 14850
*South Hill Business Campus has parking and is on the TCAT Bus Route
Video recordings of the workshop will be sent out to those who can not attend in person or wish to review the material.

Price

Early Bird (by Dec 15th): $199
Regular (after Dec 15th): $225
Bring a Friend : $379 for two
Payment due upon registration.
Payment Options:
- Venmo to @Ilana-Berman
-Check made out to Ilana Berman
Mail to: Anahata Healing Arts Suite 103-A 950 Danby Rd Ithaca, NY 14850
- PayPal or Credit Card through booking website *
*3.5% transaction fee for these payment methods
**Please note that the booking site has a higher price listed that includes the 3.5% fee associated with PayPal or Credit Card purchases.

Paying with Venmo, check or cash you can select BOOK CLASS on the bottom right side when signing up and then send a Venmo, check or arrange with Ilana to pay in cash the amounts listed above.

From Ilana

I’ve been dreaming of offering a space to learn and connect around the pelvic floor for several years. I was inspired by my own healing journey: working through nagging hip pain in my first post partum experience. Learning strengthening and releasing movement, intentional stretching (instead of over doing it), training in and Pelvic Floor Yoga and cultivating patience and persistence in showing up for myself gave me the tools I needed to find a way through.
This work taught me how to support and protect my inner foundation, prevent pain, move with more integrity and connection, and come out stronger and more aware through my second pregnancy, post partum, and beyond.
While this stage of life can shine an intense light on how vital pelvic floor health is, I believe the value of self-knowing to this part of our being is beyond motherhood/parenthood and truly foundational for all humans.
Feeling supported and flexible at our center informs how we show up for ourselves and in the world. I feel clearer than ever that this conversation needs more attention.
I look forward to supporting you on this transformational journey.
For Ilana’s bio click here