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.

Breathing + Flow

For this class you need a bolster, blanket and blocks. We start off with stretches over the bolster to work on side body expansion. Next we do breathing work from the Postural Restoration Institute at the wall to practice 360 breathing and abdominal bracing that will be needed later in the yoga flow. From there we continue into standing poses and work on linking garudasana, warrior III and warrior 1 together. From there we work on headless headstand with the option of using blocks to support the upper back. This class was filmed live January 10, 2021.

Breathing + Squatting

For this class you need a blanket and blocks.

We start out with a long reclining warm up sequence to really warm up our hips. From there we work on shoulders while standing. After we build strength and flexibility in a half squat. This all leads up to garudasana to warrior III poses. This class was filmed live January 8, 2022.,

Breathing + Balancing

For this class you will need a strap, blocks and a blanket. We start off laying down, have your strap near by for the leg stretches. We slowly warmup the whole body, dusting off the cob webs of our extended break. From there we work of opening up breathing in the back body and warming up the knees while seated. We then work on maintaining deep breathing in more challenging poses. Lastly we try our balancing out in garudasana pose. This class was filmed live January 4, 2022.

Long Spine for Twisting

For this class you may want a chair, we will also use yoga blocks and a blanket for padding.

This is a wonderful, active sequence! We start off with wrist warm ups, and then add in shoulders and hips. From there we first work on extension and flexion in the spine, this work can help lengthen and decompress the spine, giving us more room to twist. From there we build in twisting, first from a neutral spine and then with a side bend. All of these variations really help to access the full range of motion of the spine. We then use this in our standing twisting poses. The class was filmed live September 13, 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.