🌬️ Breath & Connection – The Foundation

This program is your passport to every other practice in this library.
It’s not tied to a single joint or region — it’s where you learn to connect within yourself as deeply as you connect to your physical body.
Through breath-guided activation, spine-to-pelvis integration, and mindful sequencing, you’ll begin to move as a whole, rather than in disconnected parts. Without this inner unity, these would remain just exercises. With it, they become a way of living inside your body with clarity, ease, and purpose.

🧠 Joint-Specific Exploration

• Breath & connection
• All exercises
• curated programs

🌀 Curated Programs by Region

Each program is a focused journey into one area of your body, moving from awareness and breath to layered complexity — building stability, mobility, and functional strength along the way.These programs bring precision, awareness, and strength to your body, one region at a time — with the added intention of beauty in movement, presence, and the grace that changes how you feel in your body, how you move through life, and even how you are perceived when you walk into a room.
Whether you’re living your daily life or performing at a high level, this is where function meets artistry.

🎭 Axis & Alchemy— Tango Focus

For tango dancers who feel technique is blocked by the body—not yet fully supported—and for performers wanting to refine themselves through a performance where the whole body lives and participates.This pathway applies Embodied Intelligence to tango’s demands, giving you the tools to strengthen axis, timing, spirals, and grounded precision.

• Learn More / Explore Axis & Alchemy

🧠 Joint-Specific Exploration

🔹 Breath & Core Activation
• Breath in Position
• Pelvic Tilt & Press
• Vertebra Roll Down
• Knee-to-Chest Variations
• Bridge
• Rotation & Isolation Stretch
• Side-to-Side (Windshield Wipers)🔹 Foundational Mobility & Strength
• Push-Up Snake
• Table Position with Breath
• Cat-Cow
• Superman
• Sit-to-Stand
• Lunges
• Triple Threat🔹 Neck & Postural Line
• Shoulder Shrugs (4 Planes)
• Cervical Rotations (Slow R/L)
• Neck Flexion
• Neck Inclination (R + L)
• Neck Extension
• Gaze Training
• Snow Angel on Foam Roller
• 10-Minute Postural Reset
• Surfer Prep I & II🔹 Shoulder Mobility & Integration
• Stick Flexion
• Sun Salutation (Abduction)
• Stick IR/ER Behind Back
• Theraband Shoulder Flexion (Soldier)
• Theraband Abduction
• Theraband IR / ER
• Prone Arm Lifts: Parallel • 45° • 90°
• Shoulder Capsule Stretching I–III

🔹 Wrist, Hand & Elbow Precision
• Palmar Flexion
• Dorsiflexion
• TheraBand Wrist Flexion
• TheraBand Wrist Extension
• Gentle Finger Joint Mobilization
• Finger Strengthening
• Thumb Opposition I–V
• Biceps Flexion + Eccentric
• Biceps Extension + Eccentric
• Carpal Stretching🔹 Knees & Hips Alignment & Power
• Hip Flexion (Leg Lift from Floor)
• Hip Abduction (Side Opening in Supine)
• Prone Hip Extension
• Prone Hip Extension with Knee Flexed (90°)
• Knee Pendulum
• Step-Up / Step-Down
• Hip Hike on Foam Pillow
• Eccentric Heel Drop on Step (Single Leg)
• BOSU Ball Throwing Drill
• Hamstring Stretch (Supine)
• Quadriceps Stretch (Standing)
• Butterfly Stretch (Supine)
• Piriformis Stretch – Level I (Supine)
• Piriformis Stretch – Level II (Standing)
• Soleus & Gastrocnemius Stretch🔹 Ankle & Foot Control
• Heel Rise
• Gait Check & Reset: Toes • Heels • Forward • Backward
• Foot Grasp Power
• Ankle Mobilization: Plantar/Dorsiflexion • Abduction/Adduction • Circles
• Ankle Strength with TheraBand: Flexion • Extension • Abduction • Adduction
• Ankle Dorsiflexion (Closed Chain, Sitting)
• Single Leg Flex–Extend–Up on Floor
• Single Leg Flex–Extend–Up on Foam Pillow🔹Posture & Integration
Postural Awareness & Daily Strategies Video

🌀 Curated Programs by Region

🌬️ Breath & Connection – The Foundation

The gateway to every other program in this library.
Here, you’ll discover how to move from a place of inner connection — where breath, spine, and core unite to create effortless stability and fluid control.
It’s not just training your body; it’s teaching your nervous system to feel safe enough to release tension, reorganize, and move with clarity, presence, and purpose.✨ You’ll learn to:• Coordinate breath with movement to release tension and improve stability
• Build awareness of spinal alignment from tail to crown
• Activate the deep core while staying connected to the rest of the body
• Create a reliable “reset” you can return to before any other training
• Experience a felt sense of harmony between mind, body, and breath🔥 Practices include:• Triple Anchor Reset — Breath in Position + Forget the World + Vertebra Roll Down, grounding the spine and pelvis
• Pelvic Tilt + Press — Midline activation through subtle pelvic sequencing
• Vertebra Roll Down — Segmental spinal articulation to improve control and fluidity
• Knee-to-Chest Variations — Breath-coordinated lifts that train spinal movement without hip compensation
• Supported Head Lift — Cervical spine isolation and upper abdominal control after pelvis recruitment
• Leg–Leg–Head Flow — Rhythmic integration of breath, sequencing, and neuromuscular re-patterning.🌿 Lower Back & Core – Foundation in ActionThis program builds on the work you’ve done in Breath & Connection, applying it directly to the lumbar spine and pelvic stability. Many of the same movements reappear here — but with a new lens: reducing lower back overload, deepening core support, and integrating that support into daily life or athletic performance.
Through breath-guided activation, awareness of the spine, and thoughtful progressions, you’ll stabilize the pelvis, enhance coordination, and prepare your body for more complex tasks — whether you’re returning to activity or refining your performance.✨ You’ll learn to:• Apply foundational breathing and alignment to protect the lower back
• Strengthen deep core muscles to support upright posture
• Integrate spinal and pelvic control into daily activities
• Move from a place of connection, not bracing🔥 Practices include:
(many drawn from Breath & Connection, now applied specifically to lower back function)🔑 Core Development
• Breath in Position
• Pelvic Tilt & Press
• Vertebra Roll Down
• Knee-to-Chest Variations🧘♀️ Lower Back Support
• Bridge
• Rotation & Isolation Stretch
• Side-to-Side
• Push-Up Snake
• Table Position with Breath
• Cat-Cow
• Superman🌀 Advanced Progressions
• Yoga Ball Proprioception
• Functional Transitions
• Triple Threat🌙 Neck & Inner Axis AlignmentThis program explores the deep relationship between posture, breath, and the neck. The cervical spine is not just a delicate stack of bones — it’s a messenger of how we carry ourselves in the world. These exercises invite a softening of chronic holding patterns while supporting postural clarity, structural balance, and inner connection.✨ You’ll learn to:• Reduce neck tension through alignment and breath
• Improve mobility in rotation, flexion, and extension without strain
• Restore balance between head, neck, and spine
• Cultivate awareness of how posture reflects emotion and identity.🔥 Practices include:• Shoulder Shrugs (4 Planes)
• Cervical Rotations (Slow R/L)
• Neck Flexion
• Neck Inclination (R + L)
• Neck Extension
• Gaze Training
• Snow Angel on Foam Roller
• 10-Minute Postural Reset🏔️ Shoulders & Thorax IntegrationPosture begins here — in the interplay between the shoulder girdle, thoracic spine, and breath. Without scapular and thoracic mobility, shoulder strength becomes limited and posture collapses over time. This program blends mobility, breath, and grounded strength to create both stability and elegance in the upper body.✨ You’ll learn to:• Unlock thoracic mobility for freer shoulder movement
• Build strength to sustain upright posture throughout the day
• Reduce compensations that limit range and power
• Experience how improved posture enhances both presence and aesthetics.🔥 Practices include:• Mobility & Awakening
• Shoulder Shrugs (4 Planes)
• Stick Flexion
• Sun Salutation (Abduction)
• Strength & Integration (Advanced)
• Theraband Shoulder Flexion (Soldier)
• Theraband Abduction
T• heraband IR / ER
• Prone Arm Lifts (Parallel, 45°, 90°)
• Shoulder Capsule Stretching I, II, III
• Snow Angel on Foam Roller
• 10-Minute Postural Reset🎨 Elbows, Hands & Wrists PrecisionDesigned to restore precision and strength in the most expressive parts of your body. This program focuses on releasing tension, improving dexterity, and building endurance in the hands, wrists, and elbows — essential for daily tasks and creative performance alike.✨ You’ll learn to:• Release chronic tension from desk work or overuse
• Improve fine motor control and grip strength
• Support healthy wrist and elbow alignment
• Build strength without strain for repetitive tasks or artistry.🔥 Practices include:• Palmar Flexion
• Dorsiflexion
• Theraband Wrist Flexion
• Theraband Wrist Extension
• Gentle Finger Joint Mobilization
• Finger Strengthening
• Thumb Opposition I–V
• Biceps Flexion + Eccentric
• Biceps Extension + Eccentric
• Carpal Stretching

🔥 Hips & Knees – Axis & PowerThe knees and hips form the bridge between your center and the ground. They stabilize, absorb force, transfer momentum, and allow you to move with both strength and intention. When they’re not aligned — or not communicating — the whole system starts to strain.This program focuses on restoring coordination, alignment, and postural control through the knees and hips. You’ll refine how you step, walk, shift direction, and support weight — with strength that’s functional, and movement that doesn’t rely on compensation.Whether you’re training for stability or moving through everyday transitions, these practices help you organise from the ground up with precision, awareness, and control.✨ You’ll learn to:• Improve hip and knee alignment in weight-bearing positions
• Strengthen coordinated movement without over-recruiting surrounding areas
• Strengthen the kinetic chain from the pelvis to the feet.
• Improve alignment for pain-free walking, dancing, and athletic movement.
• Harness your lower body’s power for explosive and controlled transitions.🔥 Practices Include(Includes all Breath & Connection drills at the start for alignment and activation)
• Triple Anchor Reset — Breath in Position + Forget the World + Vertebra Roll Down
• Knee-to-Chest Variations
• Supported Head Lift
• Leg–Leg–Head Flow
• Bridge
• Side-to-Side (Windshield Wipers)
• Upper abdominal control and cervical spine isolation — refining initiation after pelvic recruitment.🦵 Knees & Hips Focused Practice• Hip Flexion (Leg Lift from Floor) Isolated hip flexor activation without compensatory spine movement.
• Hip Abduction (Side Opening in Supine) Awakening lateral hip stabilisers while preserving pelvic balance.
• Prone Hip Extension
Building glute strength while maintaining lumbar stability.
• Prone Hip Extension with Bent Knee (90°) Targeting hamstring control and limiting lumbar involvement.
• Knee Pendulum Gentle, passive mobility for the knee joint decoaptation.
• Closed-Chain Ankle Dorsiflexion (Seated) Improving ankle range while reinforcing knee and hip alignment.
• Sit-to-Stand Transition
Strengthening the whole lower chain in functional motion.
• Heel Rise & Gait Check
Awareness drills across gait patterns: toes, heels, forward, backward.
• Step-Up / Step-DownControl and alignment in weight-shifting and transitions.💪 Advanced Progressions
• Single Leg Flex–Extend–Lift (on Floor) Dynamic strength and hip alignment under unilateral loading.
• Hip Hike on Foam Pillow Stability and control of the pelvis in the frontal plane.
• Eccentric Heel Drop on Step (Single Leg) Building tendon resilience and controlled strength for propulsion.
• BOSU Ball Throwing Drill Balance, timing, and reactive coordination under challenge.🧘 Stretch & Mobility
• Hamstring Stretch (Supine) Posterior chain release with spinal alignment.
• Quadriceps Stretch (Standing) Opening the front of the thigh and preparing for hip extension.
• Butterfly Stretch (Supine) Gentle hip opening and groin release.
• Piriformis Stretch – Level I (Supine) Introductory stretch for deep hip rotators.
• Piriformis Stretch – Level II (Standing) Challenging balance and flexibility for dancers and advanced movers.
• Soleus & Gastrocnemius Stretch Essential lengthening for healthy gait and lower limb function.🌍 Ankles & Feet ControlYour base of support — strong, adaptable feet and mobile, stable ankles create confidence in every step. This program builds both structural support and dynamic control, vital for balance, agility, and elegance in movement.✨ You’ll learn to:• Improve foot strength and stability for daily life and performance
• Enhance ankle mobility without losing control
• Build the foundation for healthy gait and balance
• Connect foot mechanics to whole-body alignment.🔥 Practices include:• Ankle Mobilization (Plantar/Dorsiflexion, Abduction/Adduction, Circles)
• Theraband Strength (Flexion, Extension, Abduction, Adduction)
• Ankle Dorsiflexion (Closed Chain, Sitting)
• Foot Grasp Power
• Heel Rise
• Gait Check & Reset (Toes, Heels, Forward, Backward)
• Single Leg Flex–Extend–Up on Floor
• Single Leg Flex–Extend–Up on Foam Pillow
• Eccentric Heel Drop on Step (Single Leg)
• Soleus & Gastrocnemius Stretch.✨ Posture & IntegrationPosture isn’t just about how you look — it’s about how you live in your body. The way you carry yourself changes how others perceive you, how you enter a room, and how you feel in every interaction. True alignment blends stability and ease, so you can stand with presence, move with efficiency, and sustain your structure without strain.This program combines a practical video tutorial on posture in sitting, at a desk, and in standing with targeted exercises drawn from across the library. You’ll learn not only how to find your best posture, but how to keep it as the day goes on — even during conversations, transitions, and work. Whether you’re living your daily life or performing at your highest level, these skills give you the structure to shine. As a natural consequence, you’ll move with more grace, radiate presence, and look better — not from forcing a pose, but from living in harmony with your body.✨ You’ll learn to:• Apply breath, core, and neck integration to maintain upright alignment
• Recognise and release habits that pull you out of posture
• Build the strength and endurance to sustain an open, confident stance
• Adapt posture for different contexts — desk, movement, standing, or social interaction
• Move with grace and presence while reducing physical fatigue🎥 Video Tutorial• Correct sitting posture
• Desk ergonomics & movement breaks
• Standing alignment & grounding
• Tips for posture during conversation🧘♀️ Integrated Practice Sequence1 — Core & Breath Foundations
• Triple Anchor Reset
• Pelvic Tilt + Press- Vertebra Roll Down
• Knee-to-Chest Variations- Supported Head Lift
• Leg–Leg–Head Flow2 — Lower Back Support & Spinal Mobility
• Bridge
• Rotation & Isolation Stretch
• Side-to-Side (Windshield Wipers)
• Push-Up Snake
• Table Position with Breath
• Cat-Cow
• Superman3 — Neck, Shoulders & Postural Line
• Shoulder Shrugs (4 Planes)
• Slow Cervical Rotations (R/L)- Neck Flexion
• Neck Inclination (R + L)
• Neck Extension
• Gaze Training- Snow Angel on Foam Roller
• 10-Minute Postural Reset

About Me

For over twenty years, I have guided people toward movement with intelligence, precision, ease, and grace.This work is grounded in over 20 years of clinical experience as a physical therapist and movement educator. I earned my degree in Milan, my hometown, and completed a Master’s degree in the United States, where I had the opportunity to collaborate with a European company as owner of five clinics across five states, each with separate licenses. There, I provided online physical therapy, also in Spanish, and contributed to creating professional templates and protocols in multiple languages.I am a dual citizen of Italy and the United States. Fifteen years ago, I moved to Hawai‘i, where I still reside. The islands became my true home — a place that welcomed me and continues to inspire my growth. The power of the ocean, the energy of nature, and the spirit of ʻāina (the land) intertwine with my search for balance and my lifelong commitment to live in harmony with my values.I have worked with professional athletes, soloist dancers of Milan’s La Scala Theatre, internationally recognized Argentine tango dancers, and adults navigating the process of aging. The development of my approach — blending clinical rigor and artistic sensitivity — has allowed me to offer a unique method for those who want to transform their body into an instrument of conscious and performative expression.I have always been chasing one fundamental question:How do we create lasting change in the body — especially when we are tired, in pain, or simply unsure where to begin?This platform is my answer: a constantly growing library of guided movement practices, joint by joint, designed to:
• Prevent compensation
• Deepen body awareness
• Rebuild strength and mobility through consistencyEach exercise is intentionally detailed, deceptively simple, yet profoundly transformative.Rooted in my passion for water, dance, and lifelong adaptation, this is a space where fluidity meets structure — and where discipline turns into magic.I am a lifelong learner, a tango dancer, surfer, and movement coach. But above all, I believe in the body’s capacity to adapt, refine, and express intelligence over time.Welcome to Embodied Intelligence — for artists, athletes, and seekers of movement.

The Goal of This Method

The connection we build through this method — in strength, presence, and precision — is what allows us to develop deeper body awareness and fine motor control.These simple, focused exercises aren’t just a routine; they are a foundation.When practiced with care and attention, they create a new way of moving — one that naturally transfers into our activities, our performance goals, and even the way we inhabit our everyday lives.The ultimate aim is not simply to move better in practice, but to learn how to move well in life.Over time, this becomes a way of being: grounded, responsive, and intelligently embodied.

Why I created this

I built this platform to answer the question I’ve been asking my whole career:How can we help people move better — for life?I saw talented athletes sidelined by preventable injuries, dancers struggling to express their full range, and everyday people feeling trapped in bodies that no longer felt free.What they needed wasn’t just more exercise — it was a deeper foundation.Embodied Intelligence exists to fill that gap — to give people the tools to rebuild, refine, and sustain movement quality over time, no matter their background, age, or goals.

🌊 Which Plan Works for You?

🌿 Full Access — $350/year• Unlimited access to the full video library
• Quarterly live Q&A sessions

🌟 Premium Guidance — $500/year

• Everything in Full Access
• 2 one-on-one consultations (tailored guidance)
• 6 flexible video reviews per year (use them anytime in 12 months)
• Priority access to live Q&As

🌺 Kamaʻāina discount available for Hawaiʻi residents (ask at checkout).

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You can also...

🎯 À La Carte Programs

Flexible options, if you know what you need

• Short program — $40
• Medium program — $60
• Comprehensive program — $80🤝 Extra Consultations
• One-on-one sessions: $100 eachConsultations are not physical therapy assessments. They’re one-on-one sessions where I help you identify which practices will serve your goals best, how to integrate them, and how to adapt the method to your own body and needs. Availability is limited each month to keep this work personal and intentional.

🌹Axis & Alchemy Options

• Axis & Alchemy — $250/year

Full access to Tango-specific programs + 2 video reviews (flexible timing across the year)Designed for dancers who want their body to unlock technique and refine artistry

• Axis & Alchemy + Consultation — $330/year

Everything in Axis & Alchemy + 1 personalized consultation for body alignment, technique integration, and guidance

• 💎 Premium + Axis & Alchemy — $600/year
For movers and dancers who want it all.

Everything in Premium Embodied Intelligence plus 🌹 El Camino del Tango — a dedicated pathway for tango dancers seeking clarity, axis, and artistry.$600 / year (save $180)

🌟 Special discount for the Julio Alvarez Tango community: €50 off Axis & Alchemy programs.

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🌹 Special Lab — To Each Their Heel — €80 (add-on)

Early-cohort price: discounted for the first 50 participants — see below.

🎥 Video assessment + 📝 private consultation + 🎯 personalized exercises + PDF follow-up.🌹 Always included in Premium + Axis & Alchemy
🌹 Included in A&A + Consultation for the first 50 participants (then €60)
🌹 Add-on in Essential: €80
🌹 Stand-Alone (no subscription): €120 For those without the Axis & Alchemy subscription.
✨ Early-cohort discount: €100

• Discover the lab

Add-ons available:
• 3 extra reviews = $100
• 6 extra reviews = $180

💡 Students can submit video reviews whenever they feel ready, using them in the first few months if desired.

🔖 Axis & Alchemy is available as a dedicated pathway outside the general subscription.

• Discover Axis & Alchemy

🌹 Axis & Alchemy — El camino del Tango

Grows from Embodied Intelligence, applying its principles to the art of Argentine tango.Tango demands more than steps. It asks for a body that listens, a grounded axis, spirals that unfold without tension, and a presence that makes every figure alive. Yet many dancers find their technique blocked — sometimes not by lack of practice, but because their body isn’t fully prepared to support the movement.This pathway exists for both:
💠 Dancers who struggle with execution — when the body isn’t yet aligned, strong, or stable enough to carry the figure clearly.
🌟 Performers who seek refinement — wanting a performance where the entire body lives and participates, expressing artistry beyond technique.

🌹 What Axis & Alchemy gives you

• Clarity in posture, balance, and groundedness — for Axis
• Rotation that flows without tension — for Spirals
• Fluid weight transfer and presence in pauses — for Timing
• Movements supported by the whole body, not forced — for Precision
• A body that responds, not resists — for Embrace• Precision and control in every movement — trainable outcomes begin with simple, focused exercises that awaken the body’s natural intelligence 🌹

⚙️ How it works

Axis & Alchemy is not about learning the art of Argentine tango.
It’s about creating the physical conditions that allow embraces, figures, and musicality to emerge without struggle.• Programs are drawn from the Embodied Intelligence method, tailored for tango’s unique demands.
• Exercises are detailed, precise, and adaptable to your body’s current level.
• The goal is not “more effort” but teaching the body how to support expression — so the dance becomes natural, effortless, alive.

Subscribers have access to 🎤 Live Q&A + Lectures sessions, where tango-specific questions and video reviews can be discussed. Sessions are limited in time to maximize focused feedback.

• Ask a question

🕊 A Note on Lineage

My approach is shaped by years of clinical experience and a deep personal commitment to the study of movement — but in recent years, my understanding of the body has been profoundly enriched by my study of tango, particularly under the guidance of Julio Alvarez. His work and method have further transformed not only my relationship to the dance, but also deepened my insight into posture, connection, and expressive presence.This method is not a tango technique class — but it is built to support the kind of sensitivity, awareness, and integration that dancers like those in Julio’s community pursue. My hope is that what I offer becomes a complement to such high-level work: a quiet support system that helps dancers move with greater safety, precision, and expressive freedom.From the very beginning of your tango journey to the moment your technique refines, Axis & Alchemy works alongside your maestro:
💃 Their role is teaching you the art of Argentine tango;
🌀 My role is helping your body become the instrument that makes those lessons possible.In time, it opens the door to performances where movement feels whole, where discipline and artistry meet — where axis becomes alchemy.

🤝 How I Work with Dancers and Teachers

I offer movement education labs tailored to tango dancers, designed to deepen technique, awareness, and artistry, always in conversation with teachers or settings.🔹 In-Person or Online Collaborations• Integrated warmups or post-class sessions
• Pre-recorded modules tied to technique themes
• Supplemental education for teacher training or student intensives🔹 Custom Tango Labs1. The Breathing Embrace – creating thoracic freedom while finding your upright posture
2. Freedom at the Center – core and pelvis activation for a body that moves as one unit
3. The Listening Foot – unlocking strength and sensory input from the foot/ankle
4. Leg Engine Strengthening – improving power, stability, and control from the legsCollaborating with Teachers• Supports and deepens tango instruction without replacing it
• Sample sessions for teachers or organizers available
• Goals:
➡ Move with more awareness and confidence
➡ Reduce injuries and improve longevity
➡ Deepen connection to technique and self

• work with me