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.

Twisting and Backbends Part 3

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

We start out laying down to warm up and then move to the wall for more warm ups. We practice Upward dog and shoulder work at the wall to prepare doing more backbends our our mats. We work into revolved triangle pose and then end in supported bridge pose. This class was filmed live July 16, 2022.

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.

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.

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.

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.

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.

Slow and Steady with Adductors

For this class you will need a blanket or two and blocks and some wall space.

We start out relining for the warm up and side lying to work on breathing, twisting, and adductor strength. From there we work on adductors again from all fours. The we move to standing for shoulder work and strengthening at the wall. We put it all together in a standing flow. This class was filmed live June 4, 2022.

Dynamic Movements with Breathing Focus

For this class you will need a little wall space, blocks, a bolster, and a blanket or pillow to pad you knees.

We start out slow opening up the side body laying over a bolster. This helps to deepen the breathing and lengthen the the hip flexors. From there we continued to warm up laying down and then moved to standing warm ups. Here we worked more on shoulders and side body lengthening. We then built into dynamic movements to work on the skills and mobility required for squatting and took bear crawl back into a squat. Then we worked on standing poses. This class was filmed live May 30, 2022.

Shoulder Flow Part 3

For this class you will need blocks and a blanket.

We start off in a chest opener and then continue with more laying down warm ups. From there we move to standing for more shoulder warm ups and work in to gomukasana arms. Then we work on standing poses and end with purvotonasana, reverse table top pose. This class was filmed live May 21, 2022.

Shoulder Flow Part 2

For this class you will need a bolster, blocks and a blanket and some wall space.

We start off working on breathing while side lying over the bolster. Opening up deeper breathing can help ease out shoulder tension. From there we stretch out the front chest muscles that can restrict shoulder range of motion and cause pinching. We continue with some more reclining warm ups and then work our way to standing. We use the wall to continue to work on shoulder strength and then build in to standing poses. We also work on shoulders in hands and knees to find the serratus anterior muscles and in side plank to put it all together. This class was filmed live May 17, 2022.

Shoulder Focused Flow Part 1

You will need an open corner for this practice and blocks and a blanket.

For this class was start laying down and then progress to shoulder work at the wall. The corner allows us to press out and widen the collar bone as we open the front chest muscles. Feel how this work effects your posture. From there we work into serratus anterior work and side plank for strength and then move into standing poses. Sorry for any funky editing and quality, my internet cut out mid class. This class was filmed live May 16, 2022.

Neck, Shoulders and Upper Back Reset

Do your shoulders and neck feel a little tight? Spending a lot of time looking at a screen? Pause for about 15 minutes and stretch out in this short and sweet class that focuses on neck, shoulders, wrists, and eye care. This class will leave you feeling refreshed!

Upper Body Reset, Nerve Glides, and Breathing

In this class we start off with breathing and then work into nerve glides to work on hand, wrists, and shoulder health. From there we take deeper and active chest stretches. Then we wam up the spine with the support of the chair and build strength again at the wall. We end with breathing work seated.

Standing Tall After Sitting

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

We start out in a chest opener and then laying down to warm up the body. From there we work on posture correctives at the wall for shoulders and then using a chair for the hip flexors. From there we work into balancing poses and being able to move gracefully between poses. This class was filmed live May 2, 2022.

Creating Space with Eldoas

In this class we use a blanket, blocks and some wall space.

We start out laying down to warm up. From there we stand to work with shoulders and them move to the wall to continue our shoulder work and add in Eldoas to decompress the spine. While here we work on twisting and cat cows. We continue the decompression work away from the wall. Then come and stand and notice how tall you feel. All this prep work can help the standing poses feel more spacious. We leave time for a long rest at the end. This class was filmed live April 4, 2022

Twisting into Spring

For this class you will need blocks and a blanket.

We start out with an active warm up laying down. Practice rolling from your back to your front in these open chain supta padangustasana poses. From there we continue our warm up in the shoulders while standing. Try out swimmer hovers from different positions and see how gravity can change they way moves feel. We move into deeper twists practcing revolved triangle and then work into upward dog and bow pose. This class was filmed live March 21, 2022.

Hip and Shoulder Work for Seated Gomukasana

For this class you will need a bolster and strap and blocks.

We start our in childs pose and warm up the spine with cat cows. From there we switch to relining for our other warm ups. In standing we continue our shoulder work and build into lunges and more rotational work. Then we come and take seated gomukasana with the help of a strap. This class was filmed live March 19, 2022.

Shoulder Work Continued

You will need a strap and blocks in this class.

We start out with reclining warm ups and leg stretches with the strap. From there we work into some deeper hip stretches from seated and then internal rotation work for the shoulders. This all helps us as we build up to gomukasana arms and the standing poses and bound side angle pose. This class was filmed live March 15, 2022.

Shoulder Work for Bird of Paradise

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

We start out in our reclining stretches and then take extra time to warm up our hips and shoulders from seated. This work helped deepen our range of motion possible in the standing poses as we work into some tricky binds and funky transitions into bird of paradise pose. This class was filmed live March 14, 2022.