For this sequence you will need wall space, a bolster, a block, and possibly a blanket. In this class we explore lots of playful movement to bring us back to our centers. We start off with a seated warm up, moving our wrists, hips, and shoulders. From there we find core strength in novel ways while rolling in and out of poses. From there we work on balance while working with vision, the vestibular system, and proprioception. All of this work helps us to stand tall. This class was filmed live November 15, 2021.
Half Squat Flow to Free up Ankles, Knees, and Hips
For this class you will need a mini loop band or yoga strap with a buckle, 2-4 yoga blocks and 2 blankets. You also need a wall or chair to help with balance.
We start class off with some foot care and ankle warm ups. We continue this work lying down to work on mobility and strength in the ankle and hips. From there we continue with ankle, knee and hip warm ups from standing. By the end of class are ankles are more mobil and aid in getting into squats. In this flow we come in and out of a half squat building lots of strength at end range while working on balance and the ability to flow from one pose to the next. This class was filmed live August 16, 2021
Anti-Rotation Work Continued
For this class you will need a long band with a loop in it, yoga blocks, and a slider (paper plate or blanket).
Anti-rotation work helps to connect the spine and the pelvis, develop core strength and integration of muscles. This work helps us to move with intention for the rest of class. We also wake up of feet with resistance band 'toe spreaders' and balance work. This class was filmed live July 27, 2021.
Anti-Rotation Work with a Strong Footing
For this class you will need a long band with a loop in it, a door knob and blanket or paper plate/plastic bag for sliding. Being able to control when and what is moving is important.
In this class we work on not rotating even when under tension from the resistance band. You might notice one side is easier than the other, or that this is surprisingly challenging. Anti-rotation work helps improve balance, stability, core strength and awareness. We use this skills throughout class in balancing poses and when we intentionally do rotate in standing poses. This class was filmed live July 26, 2021.
Stability with Bands
For this class you will need your mini loop band and one long band with loops tied in the ends. Its also helpful to have a blanket for padding and blocks.
We use the bands to warm up our shoulders, hips and feet. This foundational work helps us with all the standing poses. Stability created under tension can make all the difference, give Warrior III a try with the help of bands. From there we work on more balancing poses without the bands and see how the warm up helps you balance! This class was filmed July 12, 2021
Resistance Bands: Upavistha Konasana and Dandasana
For this class you will need a 3-4 foot long resistance band with loops tied into each end. You can use two bands doubled up if you want to increase to load, works well if you have lighter bands since we are working mostly with the legs in this sequence. You will also need a blanket or something to sit on.
In this class we enjoy the support of the resistance bands in helping us to upright out spine while seated. We also work closely with the feet and ankles while laying down and then continue the work in the standing poses. It just may help you to feel more balanced in tree pose. This class was filmed live March 20, 2021.
Yoga with Sliding Part 2
You will need blankets for sliding (or paper plates/plastic bags if you are on carpet), another blanket, and at least two yoga blocks or a chair.
In this class we explore our feet, ankles and hips. Can you scrunch up your blanket with you toes? Can you lift your big toes and not your little toes? Give it a try in this class! This foot strength and awareness can translate into better balance and feeling more grounded as we shift our weight around in the standing poses. We also explore my favorite anti-slouching blanket slides. Putting this together we work up to skandasana, a one legged squat using the help of stacked blocks or a chair. At the end of class once student said her whole body felt relaxed by the end of class! This class was filmed live march 9, 2021.
Hello Hamstrings Part 2
In this class you will need wall space, blocks and possibly a chair and bolster or two blankets.
We continue the work from Part 1 to find hamstring strength and then integrate it with foot, calf and hip strength. We explore this at the wall and then transition to standing poses. Get ready for warm hips and some core activated inversions! We end class with a variation of shoulderstand that highlights the importance of the back body. This class was filmed live Feb 22, 2021.
Hello Hamstrings Part 1
For this class you will need a slidable surface, so blanket if you are on a hard surface or plastic bags or paper plates if you are on carpet. You will also need blanket or bolster for sitting on, and a strap. We are going to do some moves from childs poses and I show a set up with two chairs if you prefer not to put weight on your knees in that way.
We spend a lot of time lengthening our hamstrings in yoga and in this class we practice coming into this length with control and stability. This new approach to stretching will help us to maintain the changes we are working on and help us to find strength and support more easily all throughout the practice. We explore one legged dead lifts to warrior III, triangle pose and side angle pose. This class will set you up well for going on a walk, hike or run. It was filmed live February 20, 2021.
Find Your Footing Flow
For this class you will need some space to roll around side to side, yoga blocks and a blanket, a strap with a buckle, and wall space.
We start out slow with a reclining warm up. Rolling work helps to bring up the energy level for our standing poses. In this class explore a flow sequence with loops around the big toes to help spread the toes. This work can help feel what its like to have alignment in the big toe joint in different positions. We continue our work in staying aware of our feet in the standing poses and leave time to rest and recover with legs up the wall at the end of class. This class was filmed live February 9, 2021
Get Grounded, Find Your Big Toe
For this class you need a strap with a buckle, blocks and some wall space.
Come start out slow with some long reclining stretches. Then give your feet some love with self massage. We use the strap looped around the big toes to help draw the toe into alignment and awaken the three arches, especially the transverse arch running across the foot. The work helps us finding our footing in the rest of the standing poses. We build up to lunges, standing twists and then scorpion tail backbends with the option to try danuarasna. This class was filmed live Feb 8, 2021
Knees and Toes
For this class you will need some wall space, two yoga blocks and strap and a blanket. We continue to work on rotation at the knee and how this rang of motion helps us in standing poses and prepares us for walking out into life! We start lying down and then progress into standing poses with revolved triangle as our peak pose. This class was filed live January 12, 2021!
Spiraling the Legs for Knee Health
In this class you will need a blanket, a strap with a buckle and two yoga blocks.
Did you know your shins can rotate? We continue this work to improve control and build resiliency at the knee seated and then add in ankle mobility while standing. This work is helpful in our standing poses and also as you head out into the world to go on walks! We then use this spiraling action of the legs to stay grounded while balancing a blanket in the top hand for the standing poses to encourage more thoracic rotation. We even add in neck work to keep us expanding our awareness to the whole body in all the poses.
This class was filmed live January 11, 2021.
Fancy Feet in Squatting
For this class you will need a length of material to make toe separators, I show with a theraband, you can use a thin scarf or get creative! You will also need a bolster or blankets, two yoga blocks and a strap.
In this practice we work on our lower body preparing the ankles and knees for deeper squats. We have a little fun using toe separators in our one legged squat to develop important strength through the ball of the foot with the toes in alignment with the ball of the foot. It feels great (in my opinion) and is so helpful for healthy foot mechanics in walking.
We ran out of time but try a classic squat after class and see how it feels! This class was filmed live January 9th, 2021
Preparing for a Run
In this class you will need yoga blocks, some wall space, two yoga blankets or big towels and possibly a chair. For this practice be prepared to work! We will be actively working to improve range of motion in the ankles, knees and hips in this fun sequence. We will use the blanket for myofacial release, this may not be appropriate if you have had knee surgery so you can practice this part of the class skipping the blanket. We build up to skandasana, a side lunge squat! This class was filmed live Dec 14, 2020
Rolling into Half Moon
For this class you will need a small towel, a chair, yoga blocks and possibly some wall space. In this practice we work on mobilizing rotation at the hips and use this strength in movement for moving between half moon, warrior III and revolved half moon. Beginning on rotation work with a block pressed into the side of your head will help prepare for moving more from the hips and torso and less from the head and neck . We also strengthen the brain and body with cross body patterns and propeller arms shoulder warm up. This class was filmed live on December 12, 2020.
Playing with Weight Shifts
For this class you will need two blankets or a foam roller and one blanket, a small weight or two, and two yoga blocks or a chair. In this sequence we continue to work on mobilizing the shoulder blades and strengthening the upper back. We also add in novel wrist work and play with how weight shifts make all the difference in how we use out hip muscles. We build up to Warrior 3 with the option to open up into Half Moon pose and then play with dolphin and/or forearm balance at the wall.
Yoga with Foot and Ankle Love
For this class you may want a chair and/or wall space and a strap. We will start out slow and relaxed to get grounded and then give our feet a little extra attention. This work can be surprisingly intense so start out slow and gentle. You will be amazed at how much awareness you have of your feel when we come and do the standing poses! This class was filmed live on Sept 8th, 2020.