Alison Tjong Movement

Alison Tjong Movement Pelvic floor informed strength and postpartum exercise in Thunder Bay. Helping women build core confidence, sustainable strength, and safe return to movement.

YOGA:
Classes are geared toward people looking for the benefits of yoga at whatever stage they may currently be in life. Practitioners are encouraged to embrace where they are at while being challenged to explore their potential. The classes are taught with an emphasis on a sustainable practice that supports proper foundations and alignment, so that you can enjoy a lifelong yoga practice. I believe that everyone can enjoy the benefits of yoga and can improve their health physically and mentally through the practice. RESTORE YOUR CORE™ CERTIFIED INSTRUCTOR:
As a mother, I quickly learned there was little to no support for women trying to safely regain strength and function postpartum. This led me to becoming a Restore Your Core™ Teacher. In this specialized role, I have the movement tools to help women with everything from core and pelvic floor issues, to posture and SI joint pain. I focus on your current movement, breath, and alignment patterns, and help you discover new, better movement patterns of strength, function and mobility. Whether you're looking for one-on-one attention in a private class or want to enjoy a smaller group class with friends or other like-minded people, we can work together to grow your practice. Smaller classes mean you get individualized attention with an instructor who knows your goals and needs. Private, semi-private and group (max. 4) classes available. Call or email today to find out more information!

02/26/2026

Okay, yes, it’s embarrassing.

Also- it happens!

However, if it’s happening excessively or it’s stopping you from doing things you love (like your favourite flow) here’s what to consider:

Queefing (aka vaginal flatulence) happens when air gets “vacuumed” up into your v@g!na. How often it occurs can be due to positioning as well as how well your body is managing intra abdominal pressure.

For example, if you’re lifting a leg in your downward dog, your ribs are flared, and you lift on an inhale, it’s creating an easier environment for air to get pulled in. This is largely the positional issue.

Try keeping your front ribs softened in and do the movement on an exhale, when deep core has a better chance to respond.

When it comes to managing pressure, there can be a coordination issue or a lack of your inner core unit working well. Your inner core (diaparagm, deep abs, and pelvic floor) are designed to work together to manage pressure coming into your body. If this system is weak or not synching well, you may get more than an occasional amount of unwanted noise.

If you’re wondering how to find functional movement along with managing pressure better so that your pelvic floor is quieter and stronger, join me for Core Confidence, my 8 week group series starting March 25th. Just a few spots left- details in my bio!

02/12/2026

Doing isolated kegels just often isn’t enough for the dynamic roles your pelvic floor has to play.

Pelvic floor muscles need to anticipate movements and be able to respond to running, jumping, slipping, sneezing, lifting, carrying, and more.

Theses muscles also have to coordinate with the other systems in your body like your breath, core, hips, and even feet and shoulders- these all have an impact on if your pelvic floor can do its job.

Without this fluid system, your pelvic floor either:
- isn’t ready to respond
- cannot respond due to too much pressure
- has lost proper coordination and connection to do it’s job well

Yes, this sounds more complicated than kegels.

The good news, though, is that by learning how to support your pelvic floor well, you’re actually teaching your whole body to move well- which means you get to move and feel better in so many ways.

Join me for Core Confidence, my 8 week program that guides you through this full body connection in a progressive and tangible way. I’ve got one spot left in person and two spots left on Zoom. We start March 25th- check out the link in my bio to save your spot!

Your body doesn’t need more crunches or kegels. It needs leadership.  Core Confidence is about understanding how your bo...
02/04/2026

Your body doesn’t need more crunches or kegels. 
It needs leadership. 
 
Core Confidence is about understanding how your body works- so leaking, pain, heaviness, and weakness aren’t things you just “manage,” but things that can actually improve. 
 
If you want to feel at home in your body… 
 ..and trust it when you laugh, sneeze, lift, run, and live your life, this is for you. 
 
No quick fixes. No band-aids. 
 
In Core Confidence, you’ll learn: 
 
How compensation patterns are driving your symptoms- and how to change them 
 
Why strong, functional movement doesn’t need to be complicated, just intentional 
 
How integrated, full-body strength creates real confidence and lasting results 
 
This isn’t about doing more. 
 
It’s about moving better- with clarity, support, and power. 
 
I’ve got just a couple in person spots left, as well as a zoom option. Check out all the details at the link in my bio, or comment Confidence below and I’ll send the link right to you! 
 
I hope to see you March 25th :)

02/02/2026

Effective improvement for your diastasis recti involves more than just core work.

Creating an environment where your abdominals can actually recruit well is foundational.

Rib flare can be especially prominent postpartum, as in pregnancy your body worked to create space for growing baby and your alignment shifted to accommodate your growing belly.

As I’m sure you’re well aware, your body doesn’t just “bounce back” to the way it was. Intentional, targeted exercises can help guide your body (including your core!) back to being functionally strong.

This full body approach is what we do in Postpartum Return to Exercise, my 6 week series created intentionally for the postpartum phase. The next round runs Wednesdays from 10:30am-11:30am starting March 25th. Grab your spot at the link in my bio 🩷

01/28/2026

Postpartum core can be tricky!

Not only have your abs been stretched to support baby, but the postural changes and adaptations your body had to make in pregnancy can also affect how well you can access core. Throw in potentially managing diastasis recti and there’s a lot going on here!

Just jumping back into crunches isn’t going to cut it!

The exercises here are a piece of the foundational puzzle of regaining supportive postpartum core strength.

Many women find that their ribs fell stuck wide, are flared, or they can’t get a good breath. This can all translate as a challenge for your abdominals, as they work in concert with your ribs.

Finding freedom in your ribcage again restores its relationship with your abdominal muscles.

Secondly, it’s incredibly common for your obliques to take over and fire before anything else has a chance. You want to find your deep abdominals again. They’re your support system, what provides stability for your body, and have you feeling strong in your core again.

The focus is on exhaling from low belly first- that’s where we get the deep ab engagement, then allowing the obliques to soften in as the breath moves up.

If you’re wanting all the pieces to finding a strong postpartum core, join me for Postpartum Return to Exercise, a 6 week series on Wednesdays at 10:30am, beginning March 25th. Find all the details in my bio or comment Core below and I’ll send them right to you!

01/28/2026

There’s a lot of alotness happening right now. And yes, your body can most definitely take that on.

At the same time, your body is also a powerful tool to ease stress and tension, clam your nervous system, and give you a little energy boost.

While these exercises can’t solve all the things, they can certainly help you move though the day feeling more open and alert 🩷

01/20/2026

It’s always good to get your pelvis moving, but it can be especially necessary in the winter (and especially, especially necessary if you’re in the midst of a polar vortex!)

This is because when you’re cold, you can tend to tense and grip more as your body reacts to the cold.

More tensing and gripping= more stress on your pelvic floor= potentially more symptoms.

I totally get the urge to want to just curl up on the couch on these especially cold days, and the good news is you can get some amazing benefits for your pelvic floor while you’re there.

Finding movement through your pelvis is essential for good pelvic health, and these moves will help you with exactly that. Try about 8 reps of each

1. Supine leg circles
2. Pelvic tilts with bridge roll
3. Bridge pelvic circles
4. Hug and dangle

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My Story

I took my yoga teacher training in 2013, wanting to share my love for how the practice made me feel strong physically and mentally. Initially I loved the flow of a strong vinyasa practice and wanted to be able to do every pose out there. By the time I had my third child, I started to realize that in order for this practice to be sustainable, some things needed to change. I didn't have the words around it yet, but it didn't feel right to me to push students into poses or shimmy their foot behind their head. I knew the best work didn't come from the fancy poses, but from the small details and properly preparing the body for what I was asking of it. Since then, my practice and teaching has evolved to reflect this. I still sometimes practice and teach a lot of the "fun" poses but there's a lot of prerequisites that go into it. My hands-on assists don't involve getting students into a range they're not ready for, and instead help them make their own body-brain connections. My continuing education focuses on functional movement that still allows for a strong, satisfying practice.

​My evolution into becoming a Restore Your Core™ teacher happened over several years. I am a mother of four, and ever since my first pregnancy in 2010, I have been disappointed in the lack of resources for pregnant and postpartum women to strengthen mindfully. Since then, I have constantly researched best practices for women at this stage and how to mitigate common postpartum issues. I am so happy to have the tools to help all women at any stage of life. I love that my training is a whole body approach to core and pelvic floor issues, yet also gives me the knowledge to help with a host of other issues such as back pain, posture, and SI Joint pain. I feel strongly that we deserve more and deserve to live our lives feeling as capable as possible. It is never too late to start making that change.