Free Restorative Workout for All Levels

Online movement classes can ask a lot of the person following along, especially when the teacher has a large range of motion, the cues move quickly, or the sequence assumes a familiarity with movement that you may not have yet. Lauren Ohayon, the pelvic floor movement specialist behind Restore Your Core® (RYC®), created this free restorative workout with room for a much wider range of bodies, experience levels, and ways of moving.

Try the free restorative workout with Lauren Ohayon

Start your healing today with this free workout

Table of Contents

Finding a Starting Point That Works for Your Body

Many fitness classes move quickly into the sequence with an assumed level of flexibility, coordination, or familiarity with the cues, which can leave you watching the teacher and trying to reproduce a shape that may feel very different in your own body. In this restorative workout, your range on that particular day becomes the place you work from, and the slower pace gives you time to notice sensation, use support, and make small adjustments as you move.

How This Free Restorative Workout Is Structured

Lauren approaches her own flexibility as one expression of her particular body, and throughout the class she gives you space to find the version of each movement that makes sense in yours. The same position can look quite different from person to person, depending on proportions, mobility, tension, history, and what is available that day. This way of working is part of the wider RYC® Method, where the core and pelvic floor are understood within the relationships of the whole body.

Yoga blocks and a strap, with a belt working well in place of a strap, are used throughout the class to create support and give you more options within each position
Breath helps set the pace, giving you time to stay with a movement without organizing the class around a fixed rep count or clock
The core and pelvic floor are approached within the whole body, drawing on more than 25 years of Lauren’s work as a movement specialist
The class also reflects principles Lauren has taught through professional training across pelvic floor physical therapy, occupational therapy, chiropractic care, and related fields

Try 18 minutes of healing, nourishing movement – the RYC® way

Who This Workout Is For

This free restorative workout can work well for many different starting points, including:

People who are newer to movement or finding their way back after an injury or a longer break
People living with ongoing tension who are looking for a slower, more supported movement practice
People who find comparison or the pace of a typical gym setting makes it harder to stay connected to their own experience
Anyone whose schedule makes an online practice at home easier to return to consistently
Anyone who is curious about how slower, prop-supported movement feels in their body

People come to this kind of practice with many different ages, histories, diagnoses, movement backgrounds, and levels of experience. More than 10,000 people across 80+ countries have gone through Lauren’s programs since 2015, and that breadth of experience is part of how the work has continued to develop.

What to Expect in the Free Restorative Workout

The free restorative workout is close to half an hour and is taught by Lauren from beginning to end. During the class, you can expect:

A combination of floor and standing positions, with blocks and a strap available for support throughout
Slow, breath-led pacing that gives you time to notice how each movement feels and adjust your range as you go
Movement through the hips, low back, and sides of the body, areas where many people notice stiffness or tension
A longer period of rest at the end of the practice, giving the body time to settle after the movement

Depending on your body and what you bring into the class that day, you may notice changes in how your joints move, how much tension you are holding, or how settled you feel afterward. The experience can be subtle, and it can also vary from one practice to the next.

Enjoy a free, pelvic-floor & core healing whole-body workout today

What RYC® Members Say About This Kind of Movement

“To say RYC® FIT has changed my life may seem dramatic, but it’s actually an understatement. I workout almost daily, and for the first time in my life I have found something I don’t hate, and that I can stick to. It’s helped a lot with the chronic tension and pain I’ve had for years. Unlike most of the fitness world that thrives off of comparison and shame, RYC® FIT is all about being accepting of your body at every stage of life and fitness.”

Theresa Higginbottom

“I often have sciatica, SI joint pain, and psoas tension, and Lauren’s programs enable me to work out safely while challenging myself. RYC® FIT helps me build strength, feel good, and boost my overall well-being. For me, it’s become key for my daily self-care.”

Hannah Polon

“RYC® FIT is one of the best things in my life really, because it’ll get you moving on any crazy day, even if only for 15 minutes. An amazing variety of classes in length, type, and teachers to match any mood.”

Agnes S.

Continuing With This Kind of Movement

The free restorative workout gives you a chance to experience this pacing and support in your own body, with enough time to notice what happens when you work within your available range. If that way of moving feels useful, RYC® FIT includes a Recovery collection with slow, gentle, restorative sessions in a similar vein, along with hundreds of other classes that can be searched by mood, need, or the amount of time you have.

Try the free restorative workout and explore the pace that works for you

Access your free workout and start healing your core and pelvic floor today

FAQ

Do I need to be flexible or already experienced with movement to try this free restorative workout?

No previous experience or particular level of flexibility is needed. The class gives you ways to work within the range you have that day, and the props help create support around that range. You can follow along even if yoga-style movement is new to you.

What equipment do I need for the free restorative workout?

The class uses two yoga blocks and a strap. A belt can work in place of a strap, and sturdy books or a stack of folded towels may be useful alternatives if you do not have blocks available.

How long is the free restorative workout from Lauren Ohayon?

The workout is close to thirty minutes and Lauren teaches the full practice, with a pace that gives you time to settle into the positions and notice what you feel as you move.

Is this workout safe for people managing pelvic floor tension, diastasis recti, or prolapse?

The workout is gentle, breath-led, and designed to allow each person to work within their own range, which may make it accessible for people with a variety of movement histories. A diagnosis such as pelvic floor tension, diastasis recti, or prolapse can involve individual considerations, so the RYC® 12-Week Program offers more targeted support for people actively working with those symptoms. RYC® FIT is an option for continuing with this style of movement when those symptoms are not currently present or when it fits with the guidance you are already following.

Can I do this free restorative workout every day?

How often you return to the workout can depend on how you feel, what else you are doing, and what your schedule allows. Some people may use a restorative session on days when slower movement feels supportive, while others may come back to it more regularly.

How is this restorative workout from Lauren Ohayon different from a typical online workout video?

Lauren gives you time to explore the movements within your own range, with blocks and a strap used throughout the practice and breath helping to shape the pace. She also explains what she is noticing and why she is offering different options, so you have information you can use while deciding how a movement works in your body.

What's a good workout if I feel stiff or achy most mornings?

Morning stiffness can have many contributors, including sleep position, previous activity, joint or muscle sensitivity, and the natural change in movement that happens after several hours in bed. A slower practice can give you time to move gradually through the hips, low back, and other areas that feel stiff while noticing how your body responds. Lauren Ohayon’s free restorative workout uses props and breath-led pacing in this way, which can make it a comfortable option for mornings when you want to begin gently.

How do I start exercising again after a long break from movement?

Returning to exercise after a break can bring up a lot of information about what feels familiar, what has changed, and what your body has capacity for now. A restorative practice gives you a structured way to explore that current starting point with blocks, a strap, slower pacing, and room to adjust your range from one movement to the next. Lauren Ohayon built her free restorative workout so people with different levels of movement experience can follow the same practice while making choices that fit their own body.

What's a workout that helps calm your nervous system, not just your muscles?

Slower, breath-led movement can be one way to create a quieter physical environment when you already feel overstimulated or tense. Longer holds, supported positions, and an extended rest period can give you time to notice your breathing, muscular effort, and overall level of activation as the class progresses. This free restorative workout finishes with a longer rest so there is space to settle after the movement and observe how you feel.

Is there a workout that doesn't require me to already be flexible?

Yes. In a prop-supported practice, blocks and straps can help bring the floor or another point of support closer to you, which changes the amount of range a position asks for. Lauren Ohayon’s free restorative workout uses props throughout the sequence, allowing the same movement to take a different shape in different bodies while keeping the intention of the practice intact.

What's a gentle way to move my body without pushing into pain?

When pain or sensitivity has made movement feel uncertain, a slower pace and external support can give you more information about what feels comfortable in the moment. Blocks and a strap create options for changing your range, while breath-led pacing gives you time to notice sensation before moving further. This free restorative workout is organized around that kind of exploration, and ongoing or unexplained pain is something to discuss with an appropriate healthcare professional.