Move from the Core:
Foundations
Postnatal Recovery
Core and Pelvic Floor Retraining
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An 8-Session Online Program
An 8-week online program focused on core function and pelvic wellness,
with the aim of helping you improve the way you move,
feel more stability and ease,
and trust your body more in everyday life.
A programme designed for you
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You want to manage symptoms such as incontinence, pelvic organ prolapse, abdominal separation, pain during sex, or tension in the back or lower back, among others.
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You want to move through daily life with more confidence and ease, without the fear that incontinence, pain, or discomfort will hold you back.
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You want to be able to lift weight, carry things, exercise, or run without second thoughts.
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You want to feel your core as more stable and supportive at every stage of life, whether you are recovering after birth or going through menopause.
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And you want to do this within a group of women who understand and grow alongside you.
Move from the Core: Foundations is a program designed to guide you
to reconnect with support from your core and organize your body more effectively,
so that it can support you better in everyday life.
At the same time, it works in a way that may help reduce symptoms related to the core and pelvic floor, such as incontinence, pelvic organ prolapse, abdominal separation, pain during sex, and low back pain, regardless of the life stage you are in.
This program is for women who:
want to move through daily life with more ease and confidence
feel that their body needs better organization and support
experience symptoms such as incontinence, a feeling of pressure in the pelvic area, pain, abdominal separation, or pelvic organ prolapse
are in the postnatal period and want to return safely to movement
are in perimenopause or menopause and are noticing changes in their body
are in another phase of life, such as a period of high stress or sedentary work
are looking for a gentle yet meaningful way to care for their body
No previous experience is needed.
The program is suitable both for women experiencing symptoms and for those who want to support their body proactively and improve the way they move.
This program is not for you if:
You are in an acute phase of injury or experiencing significant pain
You need immediate medical or physiotherapy support
You have mobility restrictions that require specific adaptations, such as support in quadruped positions; in this case, 1:1 sessions may be more appropriate
You have medical contraindications or movement restrictions given by your doctor, such as ophthalmological, neurological, or other specific instructions
You are looking for intense training or quick fitness-style results
You are not able to dedicate time to gentle, gradual work with your body
If you are not sure whether this program is right for you, you can always get in touch with me before enrolling.
What is Move from the Core
Move from the Core was born through years of training, study, and practical application, but above all through my work with women at different stages of life over the past years. It brings together knowledge and tools from different approaches (Hatha Yoga, Restore Your Core®, Fit Floor Support, Pregnancy and Postpartum Corrective Exercise, Restorative Yoga) that have been combined and refined through years of teaching experience.
It is not just another exercise program.
It is a process that helps you understand how your body works together, how support is created from the core, and how that support carries into everyday movement, so that you can feel more stability, less tension, and more meaningful support in real life.
Why one or two exercises are not enough
When there is discomfort in the core, the pelvic floor, the lower back, or the hips, the solution is rarely found in one exercise or one isolated technique. The body does not function in separate parts. What you do in class needs to support you when you walk, when you lift, when you cough, and when you move more dynamically.
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The same is true for abdominal separation. The width of the gap alone does not tell the whole story. What matters is whether the core can work together, create support, and respond to the demands of everyday life.
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In Move from the Core, we do not work with fragmented solutions or simple symptom correction. We work with the body as a whole, so that you can better understand what it needs, how it responds, and how you can support it in a meaningful way over time.
What we work with
In this first stage, Foundations, we work with the essentials your body needs in order to organize, retrain, and feel supported.
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Breath and simple practices that help the body coordinate more effectively
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Gentle yet meaningful core and pelvic floor retraining
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Strength building that develops gradually, without pressure
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Wellness practices for areas that often hold tension, such as the jaw, the diaphragm, and the pelvic floor
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The aim at this stage is to move away from
“I do exercises and hope for the best”
and toward
“I know what I am doing and why I am doing it”
with respect for your body and your own pace.
What this program is NOT
It does NOT replace medical or physiotherapy support, and it does not function as a form of medical treatment.
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It does NOT promise a cure or quick fixes.
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It is NOT a high-intensity or exhausting program. This is not about losing inches or chasing weight loss.
About the teacher
Katerina Kappou has been teaching yoga since 2009, supporting the female body through a modern, functional approach to movement.
Since 2021, her work has focused on pelvic wellness, core retraining, and pelvic floor retraining, with the aim of helping the body move with safety, progression, and adaptation to the real demands of everyday life.
Her approach is grounded in ongoing education and in specialized programs and seminars around pelvic wellness, prenatal and postnatal movement, and the functional support of the body (Restore Your Core®, Fit Floor Support, Pregnancy and Postpartum Corrective Exercise, Diastasis Done Differently).
At the same time, her training in Restorative Yoga and Yoga Nidra has shaped the way she designs her classes, with an emphasis on nervous system regulation, release, understanding body mechanics, and the role of breath in functional movement.
Her work bridges yoga with contemporary knowledge and sits within a broader framework of interdisciplinary care, working in complement with health professionals.
She also organizes retreats centered on pelvic wellness, offering a supportive space for education, movement, and care across different stages of a woman’s life.
She is a founding member of the non-profit organization “Spiti Thilasmou” (Breastfeeding House) and is actively involved in education and awareness-raising around perinatal care, postnatal recovery, and pelvic wellness.