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 11/15/21 Amelia Pudoff 11/15/21

Fun Flow from Tahoe

For this class you will need a yoga block and some wall space. We start off laying down for our warm up and give special attention to our hamstrings. From there we continue to warm up at the wall. Then we take these moves into our standing pose flow. This class was filmed live November 13, 2021.

Amelia Pudoff 10/16/21 Amelia Pudoff 10/16/21

Pushing and Pulling with the Legs to Find Strength

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

In this class we explore pushing and pulling to create strength and stability in the legs and hips. Try it out in different ways throughout class to see how you range of motion improves. We also continue our work of strengthening around the shoulders. This class was filmed live Oct 16, 2021.

Amelia Pudoff 6/29/21 Amelia Pudoff 6/29/21

Hamstring Strength in Dancers Pose and Pigeon Pose

For this class you will need all the props, blocks, blanket, strap, bolster and wall.

In this sequence we work on hamstring strength in a lengthened and shortened position, as well as anterior abdominal wall support. This helps to find support from the front and back body together. We work towards deeper poses Dancers pose with the help of the wall and then pigeon pose staying up right with the help of a bolster under the pelvis. This class was filmed live June 28, 2021

Amelia Pudoff 3/13/21 Amelia Pudoff 3/13/21

Yoga with Sliding Part 3

For this class you will need a blanket for sliding, a chair and a strap.

In this class find your hamstring and calf strength first and then incorporate this with hips in sliding in out of lunges in the standing poses. We work towards a flow of poses at the chair and the try it again from the floor for more challenge. This class was filmed live March 13, 2021.

Amelia Pudoff 2/25/21 Amelia Pudoff 2/25/21

Hello Hamstrings Part 3

In this class you will need 2 yoga blocks and possibly wall space to help with balance.

In continuing our work focusing on the hamstrings we take some warm up isometric holds working towards more length in the hamstrings, including work in the calves and feet. This work carries us into the standing poses where we need strong long hamstrings in the transition from warrior III to standing splits poses. At the end of class we work on backbends, have you ever tried open chain danurasana, bow pose? Very humbling! We end class in supported bridge with one legged variations. This class was filmed live from a sweet historic cabin in Santa Cruz on February 23, 2021.

Amelia Pudoff 2/24/21 Amelia Pudoff 2/24/21

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.

Amelia Pudoff 2/20/21 Amelia Pudoff 2/20/21

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.