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.

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.

Weighted Shoulderstand Prep

For this class you will need to small (2 lbs) hand weights or two cans of soup, yoga blocks, a strap and possibly a chair.

In this class we use the small weights to continue to explore shoulder mechanics focusing mostly on the ability to rotate. The ability to rotate both internally and externally dictates our range of motion both behind us and over head. We utilize our strong shoulders and upper back in a series of standing poses and then check in with the neck from spynx pose, our belly down backend. Mobilizing neck, shoulders and hips culminates in our chair shoulderstand at the end of the practice. This class was filmed live February 16, 2021.

A Little Weight Goes A Long Way

For this class you will need two small weights (2 lbs.) or two cans of soup. You will also need one yoga block and blanket or pillow for your head.

In this class we work on expanding the back ribs which is the perfect platform for the shoulder blades to move on! We use a small weight while reclining to fine tune shoulder mechanics and then continue this work in standing poses. In this non traditional sequence you can work on shoulder mobility and body awareness. We also work on internal rotation at the hip and strength in side plank.

At the end of class Boon my dog started barking at my neighbor, I edited it out for a peaceful ending, but it also came out a little bit choppy wording wise. This class was filmed live February 13th, 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

Gomukasana Flow and Side Plank Hack

For this class you will need some wall space and possibly yoga blocks.

We start reclining to warm up the body and hone in on the ability to stabilize to torso while moving the arms and legs. This supports awareness as we continue to move in the standing poses. At the wall we focus on internal rotation of the shoulders, the key to opening up more space in the shoulder capsule. This rotational work is continued in plank and side plank at the wall and then later from the floor to increase the load and ability to build strength and resilience of the shoulders. The Gomukasana Arms flow challenges shoulder mobility and balance all at once in this playful sequence. This class was filmed live February 6, 2021.

A New Take of Familiar Moves

For this class you will need a strap and chair and ideally yoga blocks.

Neck work can be challenging so try this reclining sequence to stretch out your neck and gently strengthen. Then work on your upper back strength and coordination in standing shoulder work. Spinal balance is a wonderful pose for so many reasons, but have your tried spinal balance while in a C curve of your spine? This new version may change your perspective and improve your spinal strength and mobility. Last but not least we end with backbending to strenthen the upper back. Students at the end of class said, "My neck feels amazing!'. This class was filmed live February 2, 2021

Strong and Mobile Neck and Shoulders

In this class you will need a bolster and long strap and yoga blocks and optional yoga chair with alternatives given.

We start up warming up the spine including the neck seated in a chair. After attention on the neck try some reclining traction to lengthen and relax. We then explore shoulder and neck ranges of motion creatively sprinkled in with the standing poses. All this shoulder and upper back work just may make your handstand feel more accessible. This class was filmed live February 1, 2021.

Yoga with a Blanket for Breathing Awareness

For this class you need a blanket that is as long as you are tall. You will also need a big wall space and yoga blocks.

We continue with spinal mobility in this class using our breathing to open up more awareness and space to move. The blanket aids in bringing more clarity to our back body. We build up to dolphin pose, where we maintain awareness of the back body and breathing in this challenging pose. Dont worry, there is lots of time to rest at the end with legs up the wall! This class was filmed live January 30, 2021.

Lengthening the Side Body

For this class you will need a bolster or two blankets or a couple of pillows, and yoga blocks.

We start out slow side lying over the bolster to create length and space to breath. Throughout class we continue to explore spinal flexion and extension as well as side bending (lateral flexion).

Move Your Spine 2

In this class we start at the wall and you need a bit of space side to side. You will also need yoga blocks and a blanket for padding.

Working on more spinal flexion and extension we create space to move into deeper twists. We also work on strength coming in and out of internal rotation at the hip, which just may be a missing link to happy knees and hips in the standing poses. We build up to revolved triangle and revolved half moon. All this strength and length support us as we work on deeper back bends in camel pose. After class students said, "Wow, we did A LOT!" This class was filmed live January 25, 2021.

Lunge Hips

For this class you may want yoga blocks and a blanket to pad your knees. Short and sweet hip work in the this practice to get the hips well set up in lunges. We also fit in some backbend hip work at the end!

Hips for Lunging and Pigeon Pose

For this class you will need yoga blocks and possibly a bolster or a few blankets.

In this slow reclining warm up we works into some lung shapes with the support of the floor before we explore them further while standing. We end with a relaxing pigeon pose stretch or alternative. Notice how the hip stretch before pigeon pose possible helps you find more ease in pigeon and navasana, boat pose! This class was filmed live January 23rd, 2021.

Nervous System Reset, Hips and Breathing

For this class you will need a yoga block, strap, and chair.

In this sequence we start slow warming up and then do breath work for a nervous system reset. Slide lying hip work prepares us for the standing poses. The asymmetrical hip work just might influence the way your spine feels and moves! This class was filmed live on January 19, 2021

Hanumanasana for MLK Day

For this class you will potentially use every prop you have! We do a little bit of sliding, so blanket or plastic bag if you are on carpet. You will also need two or more yoga blocks and a bolster and strap.

Continuing on our hip work today we build up to splits, hanumansana. In this class we learn a new active version of supta virasana and work towards finding more internal rotation which is helpful in the back leg of lunges as well as splits. This class was filmed live January 18, 2021

Hip Reset Preparing for Gomukasana

For this class we will start laying down with our legs up the wall. You will also need two yoga blocks and a strap for class.

In the beginning of class we use a hip reset move from the Postural Restoration Institute to help the femur (thigh bone) sit well in the hip socket in order to improve ease and range of motion in the hips. This is my favorite hip work right now for creating more ease in the joint and for its ripple effects up and down the body, think better breathing and more grounded into the feet. We the use this rang of motion to explore a standing flow, balance work in garudasana, eagle pose, and then finally seated in gomukasana, cow face pose. This class was filmed live on January 16, 2021.