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Develop Self-Carriage with

The Lifted Core

A blend of The Somatic Blueprint and Hypopressives Classes

Stop bracing, stop gripping, and discover the power of low-pressure core fitness designed for the equestrian body.

As riders, we are constantly told to engage our core, sit deep, and stay relaxed. But traditional core exercises like crunches and planks actually increase internal pressure, causing us to brace, stiffen our hips, and hold our breath in the saddle.

When you brace against your horse, your horse braces and runs on the front end through the aids.

Hypopressives change the game. This specialized training method shifts your body out of resistance and into effortless alignment, allowing you to move in sync with your horse.

January 2027 Cohort NOW OPEN

What Are Hypopressives?

Hypopressives are a unique combination of full-body postural poses and a specialized breathing technique known as the apnea (a gentle breath hold).

Unlike traditional fitness, this practice creates a vacuum effect that safely decreases internal pressure in your abdomen and pelvis. Instead of pushing down on your body, it lifts everything up and inward, automatically activating your deepest stabilizing muscles without you having to consciously force or grip.

 

Teresa Pilegaard Owner, Coach, Trainer - Dorato Performance Horses

"I spent 7 years trying to "fix" the issues a c-section created in my abdomen and negatively affected my riding and comfort in daily movement. In seeking answers, understanding what was happening inside my body, and how to replicate the feels statically and in movement, was fleeting. Trish's teaching style guided me to deeper awareness in the small movements of my body that allowed me to release muscles that I didn't know I was "holding" and find range of motion in joints that were restricted. Working with Trish is like walking a journey with a friend who guides you to see deep inside yourself and want to improve. Now my core lifts and supports without tension, supporting the movement of my hip joint and openness through my upper body. I have control of my left leg and right seatbone again and my horses are riding straighter. My jump position, a constant struggle for me, now comes easily. Comfort in shoveling, carrying buckets, and pushing wheelbarrows has come back. I am so grateful to Trish for her positive, individualized guidance."

The Big Three Benefits for Riders

By training your body out of the saddle, you completely change how you perform in it. Hypopressives target the exact areas equestrians struggle with most:

  • Pelvic Health: Tones and lifts the pelvic floor naturally. This helps eliminate leaking during sitting trot or canter work, supports pelvic symmetry, and stabilizes your seat bones.

  • Better Breathing: Opens up rib cage mobility and trains your respiratory system. You will stop holding your breath during intense moments or complex patterns, keeping both you and your horse calm.

  • Automatic Posture & Control: Automatically aligns your spine and activates your deep core. This allows your pelvis to absorb your horse's movement beautifully, leaving your hands and legs quiet, independent, and free to give precise cues.

JANUARY COHORT NOW OPEN

Stop Bracing. Start Floating. Reclaim Your Core.

A deeply restorative 12-week live hypopressives series to restore your pelvic floor, unlock rib mobility, and build effortless, dynamic posture.

  • When: Tuesdays & Thursdays | 9:00 AM – 9:45 AM MDT

  • Where: Live in your Coaching Portal 

  • Starts: January 2027

Save Your Seat for $397 CAD

Are you tired of fighting your own posture?

If you've been trying to improve your alignment by constantly squeezing your abs, tucking your tailbone, or "holding your core tight," you are creating a holding pattern of tension.

This constant bracing locks up your joints, restricts your breathing, and pushes down on your pelvic floor.

The Lifted Core is designed to help you un-learn the brace. Using the pressure-reducing science of Hypopressives (the poses and apnea), we will safely lift the pelvic floor and viscera, decompress the spine, and teach your body to find effortless, dynamic alignment.

 

 

The 9:00 AM Rhythm

Your Tuesday & Thursday Morning Ritual

Our 45-minute live classes run at 9:00 AM MDT the perfect morning "sweet spot" after the school run or for a relaxed start to your day.

  • Tuesdays: Learn & Align (9:00 AM MDT)

    We break down the technical poses, somatic cues, and the physics of the hypopressive vacuum (apnea) so you feel safe and confident.

  • Thursdays: Embody & Flow (9:00 AM MDT)

    We step onto the mat for a continuous, fluid flow, putting the poses and breathing patterns into a beautiful, active movement practice.

Can't make it live? Every class is uploaded to your coaching portal, so you can flow on your own schedule.

Join the January Cohort

  • Full Program Access: 12 weeks of live Tuesday/Thursday classes + replays.

  • Video Library: Quick tutorials to refine your apnea and postures.

Choose Your Plan:

  • Single Payment: $397 CAD

  • Payment Plan: 3 monthly payments of $145 CAD

 

 

🌀 The Core Pillars

These core concepts are woven into every single cohort. They are the daily physical vocabulary you will build regardless of when they join.

  • The Assessment: Quick self assessment of ribs, Charpys angle, weight distribution, ankle flexibility, pelvic floor distress inventory, take photographs before/after.
  • The Apnea Review: Mastering and refining the gastric vacuum, rib flexibility and safe abdominal lift.
  • The Diaphragm: Developing true 3D lateral thoracic breathing and releasing respiratory restrictions and dysfunction.
  • Serratus Anterior: Engaging the "wing muscles" to support shoulder stability, widen the upper back, and facilitate axial lengthening.
  • The Central Axis: Finding vertical alignment and dynamic spinal decompression. Eyes open gaze to the horizon.
  • Abdominals & Proprioception: Moving away from protective "bracing" and replacing it with deep, felt sensory awareness.

❄️ January Cohort

Axis, Base & Asymmetric Rotation

This cohort focuses on rotational mobility and asymmetric arm positions to unlock freedom in your seat and stability through your upper body. By integrating dynamic spinal decompression with targeted base work, you will transition away from protective bracing, build functional core tone, and refine your equitation for precise lateral work and effortless gait transitions.

Anatomy & Somatic Focus

  • The Elbows: Retraining shoulder stability and asymmetric arm positions to maintain soft, independent rein contact.

  • The Hip Joints: Unlocking rotational freedom in the pelvis for fluid force absorption and dynamic saddle balance.

  • The Feet: Grounding your base through foot articulation and ankle flexibility to support lower-body balance.

  • The Ribs: Restoring 3D thoracic elasticity to eliminate side-to-side compensations and torso stiffness.

  • The Sternum: Aligning the center of the chest to decompress the central axis without arching the lower back.

January Pose Library

  • Athena: Upper frame stabilization and asymmetrical arm alignment.

  • Artemis: Hinge variation targeting upper back widening and serratus engagement.

  • Freya & Persephone: Balancing the pelvic and thoracic domes under rotational challenge.

  • Aurora: Kneeling balance focused on central axis alignment and lateral stability.

  • Gaia: Four-point kneeling activating the back chain while maintaining an open axis.

  • Maya: Forearm position targeting shoulder stability, sternum placement, and elbow alignment.

  • Hestia: Seated posture challenging deep abdominal engagement and upright spinal decompression.

  • Aphrodite: Rotational focus integrating asymmetric arm lines with pelvic stability.

  • Demeter: Supine posture anchoring the base while expanding 3D thoracic breathing.

January Milestone: Applying asymmetric rotational poses to resolve physical compensations, directly improving your shoulder-ins, travers, renvers, half-passes and transitions in the saddle.

Join The Lifted Core January Cohort

How to Train With Me

Choose the format that best fits your schedule and lifestyle to start refining your posture for ultimate stability and control.

The Virtual Studio (Total Self Carriage)

Perfect for building consistency and keeping your body strong and depressurized from home.

 

The Schedule: We meet live online 3 mornings a week.

The Flow: These are quick, efficient 45-minute classes that easily fit into your morning routine before you head to work or the barn.

What You’ll Learn: We progress from breaking down the foundational poses and the apnea breath, into fluid flow classes that challenge and refine your posture in real time.

 

A message from Trish: The greatest gift we can give our horses is a seat that absorbs force without stiffness. Hypopressives give you the structural strength to be the balanced, lightweight partner your horse deserves.

Join the Virtual Studio Today

💻 Live Online TSC Class Schedule

Year-Round Weekly Flows

Start your day feeling strong, stable, and completely depressurized with our quick, efficient 45-minute virtual morning classes:

  • Mondays: 7:30 AM - 8:15 AM

  • Wednesdays: 7:30 AM - 8:15 AM

  • Fridays: 7:30 AM - 8:15 AM

🎥 Can't make it live?

No problem! All live sessions are recorded and uploaded straight to your portal. You will have full access to our growing on-demand video library, allowing you to practice, catch up, or repeat your favorite flows whenever it fits into your day.

Learn More about TSC