Hold Your Ground is a 5-class series designed to help you build the clarity, coordination, and quiet power required for Two-Legged Plank Pose. This is not just a core challenge, it’s a nervous system conversation about pressure, orientation, and full-body integration.
Through a blend of brain-based drills, joint preparation, and strength-focused asana, you’ll map your midline, strengthen stabilising chains, and learn how to hold effort without rigidity. Rather than just powering through, you’ll develop the capacity to feel stable under pressure, and to make plank feel less like punishment and more like presence.
This is for yogis, movers, and teachers who want to explore how strength and regulation go hand in hand. Whether you’re holding yourself up or holding yourself together, this series gives you tools to do it with clarity and control.
Lessons
Work through them in order.
Lesson 1Grounded Contact
Video·10 min
Theme: Hands, Feet & the Brain’s Map of The Whole Body
In Grounded Contact, we begin at the foundation, your relationship to the ground. Through sensory stimulation, detailed hand and foot work, and targeted drills, this class teaches your nervous system how to feel where you are before asking it to hold you up.
We’ll start with tactile stimulation and mobility work for the hands and wrists, strengthening the often-overlooked structures that support load-bearing. Finger drills, wrist warm-ups, and “baby” push-ups will build tissue tolerance and neural clarity. From there, we move into foundational plank isometrics, not to chase intensity, but to map contact, pressure, and full-body tension in an intelligent, responsive way.
This class sets the tone for the series. You’ll leave with stronger wrists, clearer hands, and a brain that knows exactly where the floor is.Locked — subscribe to unlock
Lesson 2Meet the Midline
Video·12 min
Theme: Core Integration & Nervous System Anchoring
Meet the Midline is about organising from your center. Before strength can be expressed, your nervous system needs to feel the line that runs from head to tail, from hand to opposite foot. This class builds that sensory map.
We begin with spinal sensory work and cat-cow variations to help locate your body in space, inviting awareness before action. From there, we explore contralateral movement in all fours, slowly progressing to bottom-knee-off variations that increase demand without sacrificing clarity. Side plank transitions help integrate the lateral line, while supine core drills like dead bugs and boat pose refine your relationship to the midline under load.
The goal isn’t just to engage your core, it’s to anchor your nervous system through coordinated movement and conscious control. You’ll leave feeling centred, supported, and more togetherLocked — subscribe to unlock
Lesson 3Held Together
Video·10 min
Theme: Flow to Plank + Variability & Resilience
Class Description:
Held Together is where everything integrates. This class weaves plank and plank-adjacent shapes into a flow that demands presence, adaptability, and sustainable strength. You’ll revisit the mechanics you’ve built, breathe under pressure, tension spread through chains, endurance in stillness; but now within a more dynamic, variable practice.
This is not about perfection in plank, it’s about the ability to return, adapt, and hold yourself together when movement becomes complex. You’ll face effort, redirect it, and recover from it. Expect movement through different planes, plank variations in motion, and moments of stillness that test not just your muscles but your mindset.
By the end, you won’t just be able to hold a plank, you’ll understand what holds you.Locked — subscribe to unlock
Lesson 4Stay Longer
Video·5 min
Stay Longer is where strength becomes sustainable. This class explores what it means to stay with effort, not just physically, but emotionally and neurologically. When the body holds, the breath becomes a guide, and the nervous system learns that intensity doesn’t have to equal threat.
We begin with dynamic movements like elbow-to-knee taps and plank transitions to warm the system, then shift into slower, longer holds that test endurance while keeping breath at the center. Runners plank introduces asymmetrical loading, while tactile cues help recruit deeper support without collapsing. We finish with a wall-based plank hold that is simple, quiet, and powerful. Perfect to practice staying present in the sensation without rushing to escape it.
You’ll leave not just stronger, but more regulated, able to meet effort with breath, and challenge with clarity.Locked — subscribe to unlock
Lesson 5Held Together
Video·10 min
Theme: Flow to Plank + Variability & Resilience
Class Description:
Held Together is where everything integrates. This class weaves plank and plank-adjacent shapes into a flow that demands presence, adaptability, and sustainable strength. You’ll revisit the mechanics you’ve built, breathe under pressure, tension spread through chains, endurance in stillness; but now within a more dynamic, variable practice.
This is not about perfection in plank, it’s about the ability to return, adapt, and hold yourself together when movement becomes complex. You’ll face effort, redirect it, and recover from it. Expect movement through different planes, plank variations in motion, and moments of stillness that test not just your muscles but your mindset.
By the end, you won’t just be able to hold a plank, you’ll understand what holds you.Locked — subscribe to unlock
Lesson 1Grounded Contact
Lesson 2Meet the Midline
Lesson 3Held Together
Lesson 4Stay Longer