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Monday 9:30am - 7pm Tuesday 9:30am - 7:30pm Wednesday 10am - 7pm Thursday 10am - 8:30pm Friday 10am - 5pm

Beth Cox - Core Foundations

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Swansea
Beth Cox - Core Foundations

Yoga therapy taught 121, in small groups, and in workshops They feel more connected and engaged in their experience of life.

I help people who have neglected their body learn to befriend and care for themselves, growing their self-worth and power to change. I do this by having insightful conversations with people deepening their connection to their body and mind. Alongside specific yoga practices and simple body-orientated practices that lead to profound changes in how they think and feel about themselves. With this clarity, people learn to be in harmony with their whole being, decisions become simpler and relationships are smoother.

17/12/2025

"My back and hip pain have improved beyond recognition."

Since starting the Restore Your Core classes with Beth Cox, I have seen a significant improvement in my chronic hip and lower back issues and in my overall pelvic tone.

For around 4 years, I have suffered quite debilitating pain, which neither medication nor physiotherapy have made a positive impact on. However, after around 12 weeks of attending classes, my back and hip pain have improved beyond recognition. I am now able to tolerate sitting in the car for long journeys, and my sleep quality has benefited too. Even sitting down to watch TV for an hour or so is something which I can do without suffering miserable backache. I am more mindful of my posture and how my body can work to support and protect itself.

Beth is an exceptionally skilled teacher. Her knowledge and understanding of how the body works is very impressive. Her teaching approach is sensitive, carefully considered and tailored to the individual’s specific needs. Most important of all, I feel that my body is in a safe pair of hands with Beth.

I think women of all ages would benefit from this programme, and especially women in their 40s and upwards.

- Sue C, Restore Your Core® class participant

16/12/2025

Are you feeling over-stretched?

Busy days, colder weather, more sitting, more stress… it all shows up in your body. We can feel over-stretched and tense.

You don’t need a full workout to ease the tension, small movements create big shifts.
Try one of these:

• unclench your jaw

• shoulder roll + long exhale

• stand and side-bend whilst breathing slowly and deeply.

• rock your pelvis, tipping forwards and backwards or side to side

• gently sway your knees side to side

These tiny resets help release built-up tension and help your nervous system feel safe again.

And when your system feels safe, your whole body moves more easily.

What’s your favourite tiny reset right now?

14/12/2025

Sometimes, a slight adjustment to your posture can make all the difference, especially when your body is tired, tense, or recovering.

Back, hip, knee, and pelvic pain can all be linked to the way our pelvis tilts.

Changing the angle of your pelvis, helps you engage different muscles that can support your posture.

Try some gentle tweaks, where your body can explore softness and attention, not pressure and strain.

Small movements are not “less than.”

These subtle shifts can be the doorway back into strength, ease and confidence.

When you tilt your pelvis, does it find it easier to tip forward or backwards?
What do you notice when you try a different position?

12/12/2025

Flare-ups don’t happen because your body is weak.
They happen because your body is protecting you.
A flare-up is often your nervous system saying:

“Something felt too much, too fast, or too unsafe.”
It could be:

• rushing movement

• pushing through fatigue

• holding your breath

• tension building up

• stress layered on top of stress

• a pattern your body learned years ago

Nothing is “wrong” with you, your system is doing its best with the information it has.
When you learn how to move with more support and less bracing, flare-ups become less intense… and less frequent.

Have you ever noticed a pattern that triggers your flare-ups?

10/12/2025

Your core isn’t a muscle you switch on, it’s a relationship you build.

It responds to how you move.
How you stand.
How you breathe.
How safe your body feels.

When you grip, brace or force it, the core becomes stiff and reactive.

When you soften, breathe and move with more awareness, the core becomes responsive and supportive.

This is why “core exercises” alone rarely fix back pain or pelvic issues.

But rebuilding the relationship between your deep abdominal muscles, pelvis, ribs and breath changes everything.

The foundations of core support isn’t created through effort, bracing or strain, it’s created through awareness and connection.

Does this shift how you think about your core?

07/12/2025

Before you get stronger, your body needs to feel softer.
Not floppy-soft
But tension-soft.

The kind of softness that lets your breath move, your ribs expand, your core respond, and your nervous system settle.
Most people try to build strength on top of bracing, gripping, or holding their breath, and the body can only compensate for so long before something aches, pinches, or tightens.

Softness isn’t weakness.

It’s where real strength begins.

Because when your body feels safe, it can finally support you instead of protecting you.

In my classes, we start with:

• Noticing where you brace

• Creating space around the hips and pelvis

• Letting the core respond instead of bracing

• Slow, steady exhale

• Easing the belly grip

This is how we build strength that’s steady, coordinated and sustainable.

Where do you notice tension showing up in your body the most?

06/12/2025

What if your core isn’t weak? It’s stuck working in a pattern that isn’t supporting you.
Core strength isn’t really about “strong abs.”

It’s about how your inner deep abdominal muscles, pelvis, ribs, and breath coordinate as you move.
We can get stuck in a pattern of locking down our outer core muscles. This can lead to us unconsciously developing habits like:

• gripping the belly

• arching the back

• thrusting the ribs

• locking the diaphragm

• creating pressure on the pelvic floor

These patterns are protective, your body uses them when it feels unstable.
But over time they make your core work harder, not smarter.

And they often show up as back pain, hip tightness, pelvic floor issues, or that “I don’t trust my body” feeling.

When we gently rebuild your core patterns, supported by
- co-ordinated contraction and release of deep inner core muscles,
- expansive full breaths,
- pelvis alignment, and
- appropriate loading
your whole body starts to feel more stable.

Core patterns are about progress not perfection.

They’re about giving your body back its natural intelligence.

Have you ever noticed yourself gripping, tensing, or bracing without meaning to?

05/12/2025

Your body isn’t the enemy.

It’s doing its best with the tools it has.

When we understand that pain is protection, not punishment, everything softens.

You stop fighting your body and start working *with* it.

That’s where progress begins.

Does this shift your perspective?

28/11/2025

Stiffness isn’t a sign that something is wrong, damaged or broken. It’s your nervous system stepping in to protect you.

When things feel stressful or uncertain, your body holds on a little tighter.

Soft breath and small, gentle movements help your muscles release safely.

Where do you feel stiffness show up first?

26/11/2025

When your body feels stiff, painful or unpredictable, it’s easy to lose confidence.

But this doesn’t mean your body is letting you down — it’s protecting you the only way it knows how.

Gentle, safe-feeling movement helps to rebuild trust and steadiness again.

23/11/2025

Your body finds strength more easily when it feels safe, not rushed.

Softness isn’t weakness, it’s where real change begins.

Does this resonate with how movement feels for you right now?

21/11/2025

Strength training when you have pain or injuries isn't about lifting heavier — it’s about feeling supported.

For years, I pushed through pain because I thought that’s what strength looked like.
It wasn’t.

Real strength came when I stopped fighting my body and started listening to it.
When I learned to move with support instead of tension.
When my core patterns shifted from bracing to breathing.

This is what I teach now. Strength that feels steady and safe, not stressful.

What does “support” feel like in your body today?

Address

The Swansea Wellbeing Centre, Walter Road
Swansea
SA15PQ

Opening Hours

Monday	9:30am - 7pm
Tuesday	9:30am - 7:30pm
Wednesday	10am - 7pm
Thursday	10am - 8:30pm
Friday	10am - 5pm

Website

http://corepatterns.co.uk/

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