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Amelia Pudoff 11/14/22 Amelia Pudoff 11/14/22

Posture Class with Bowie

In this class you will need a foam roller, two small weights and yoga blocks.

Bowie helps me teach this class on posture and core work. Enjoy stretching out, tuning into your core, and finding a more neutral shoulder with the strength to support it. This class was filmed live November 14, 2022.

Amelia Pudoff 6/27/22 Amelia Pudoff 6/27/22

Hip to Hips Foam Roller Series

For this class you need a foam roller and blocks.

We start out warming up laying down and work on spine and shoulder mobility. From there we work side lying on shoulder strength and then foam roll on the outer hips. This work can be intense and needful so go slow and take breaks if you need it. From there we work into standing poses and explore our strength and range of motion in these familiar shapes. This class was filmed live Monday June 27, 2022.

Amelia Pudoff 6/25/22 Amelia Pudoff 6/25/22

Shoulders and Core Part 2 Foam Roller Series

For this class you need a foam roller and blocks and a blanket.

We start out with a chest opener and spinal work on the foam roller. From there we continue with more warm ups and then stand should shoulder work. We build up to a fun Warrior III variation and then use it in a standing pose flow. This class was filmed live June 25, 2022.

Amelia Pudoff 6/21/22 Amelia Pudoff 6/21/22

Slow and Steady Foam Roller Series

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For this class you need a foam roller, blocks, and a blanket.

We start out with legs up the wall to cool down and then move to a long chest opener. From there we work on more relining warm ups and core strength. In hands and knees we continue to connect with a strong core and spinal movements. In standing we warm up the shoulders and once again connect with our strong core in a playful Warrior 3 variation. This class was filmed live June 21, 2022.

Amelia Pudoff 6/20/22 Amelia Pudoff 6/20/22

Shoulders and Core Control Foam Roller Series

For this class you need a foam roller, blanket and blocks and wall space.

We start out rolling the spine, shoulders, back muscles, shoulder, triceps, and chest muscles. This throughout work helps to create more ease and range of motion in the shoulders. From there we continued to warm up in variations on bridge pose and twisting. We then come to all fours and continue to work on rotation and core strength. From there we come to standing to solidify the shoulder mobility we have found. This class was filmed live June 20, 2022.

Amelia Pudoff 6/14/22 Amelia Pudoff 6/14/22

Calves, Hamstrings, and Core Part 2 Foam Roller Series

For this class you will need a foam roller, blanket and blocks.

We continue our work using the foam roller to assist in strengthening the core and the hamstrings. We also roll the calves, quadriceps, hamstrings and hips. We end class with standing poses and then a long rest with legs up the wall. This class was filmed live June 14, 2022.

Amelia Pudoff 6/14/22 Amelia Pudoff 6/14/22

Calves, Hamstrings, Core Foam Roller Series

For this class you will need a foam roller, blocks and blanket. We continue our work doing myofacial release with the roller as well as using it for some novel core work in this class. We start out laying down to warm up hamstrings and massages our calves. We then build to standing warm ups and then end with standing poses. This class was filmed live June 13, 2022.

Amelia Pudoff 6/11/22 Amelia Pudoff 6/11/22

Shoulders and Spine Part 3 Foam Roller Series

For this class you will need a foam roller, a blanket, blocks and wall space.

We start out with an active chest opener for lasting changes and then move into more warm ups laying down. Rolling the hips helps prepare them for deeper stretching. From there we come up and work the spine in cat cows and thread the needle. In standing we continue to work the shoulders and warm up at the wall. We then flow through yoga poses to feel the opening and strength we have found. This class was filmed live June 11, 2022.

Amelia Pudoff 6/7/22 Amelia Pudoff 6/7/22

Shoulder and Spine Part 2 Foam Roller Series

For this class you will need a foam roller, wall spaced, blocks and a blanket.

We start out working on spinal segmentation, and then strengthen in a chest opener. From there we continue with reclining warm ups and roll on the hips to prep them for stretching. From there we work on shoulder strength and mobility with the foam roller at the wall. We then build into standing poses and take a long rest to recover at the end of class. This class was filmed live June 7, 2022.

Amelia Pudoff 6/6/22 Amelia Pudoff 6/6/22

Shoulder and Spine Work Foam Roller Series

For this class you will need a foam roller, two small weights, wall space, blocks and a blanket.

We start out with shoulder a spine mobility work with the foam roller. From there we continue with reclining warm ups and then use the foam roller to open up the hips. We then move to standing for more spine and shoulder work and some time using the wall. We then work on standing poses. This class was filmed live June 6, 2022.