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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.
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.
Slow and Steady Foam Roller Series
For this class you need a foam roller, blocks, and a blanket.
We start out with legs up the wall to cool down and then move to a long chest opener. From there we work on more relining warm ups and core strength. In hands and knees we continue to connect with a strong core and spinal movements. In standing we warm up the shoulders and once again connect with our strong core in a playful Warrior 3 variation. This class was filmed live June 21, 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.
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.
Core with Resistance Bands
For this class you will need one long resistance band, blocks, and a blanket.
We start off laying down and then progress to standing warm ups. From there we loop the resistance band on a door knob to hold onto in chair pose and lunges. This aids in finding the core and connecting this shoulders with the pelvis. This stability serves us as we move into our flowing sequence. This class was filmed live April 25, 2022.
Anti-Rotation Work Part 2
For this class you will need wall space, blocks and a blanket.
We start off laying down to warm up and work on core strength in our anti-rotation work. From there we continue our warm up standing for the shoulders. Then we try out anti-rotation work in spinal balance and side plank. This all aids in stability for the standing poses. This class was filmed live April 19, 2022.
Anti-Rotation Work for Backcare
For this class you will need blocks and a blanket, optional hand weight (5-10 pounds) and a spot at the wall.
We start off warming up laying down and do a little extra to fire up our core. From there we move to standing to get the shoulders and hips warmed up. Throughout class we alternate between work where we are trying not to rotate (anti rotation work) and where we are working on twisting. Moving between these two we build body awareness, control, and lots of stability through the spine. And a stable spine is a happy spine! This class was filmed live April 18, 2022.
Resistance Bands to Help Find Strength
For this class you will need a resistance band, blocks and a blanket.
We start out laying down for our warm up. We use the resistance band for new feedback in familiar poses. From there we stand up and continue to use the resistance band to warm up and find our core strength, side body length, and ability to stand tall. This all aids in the standing poses. This class was filmed live March 8, 2022.
Somatics and Yoga Part 2
We start the class off again with some gentle somatic movements. You will need blocks and a blanket for class.
From there we take some reclining warm ups. After we work with standing warm ups and move though a series of side plank variations. This helps build strength for the standing poses where we take some dynamically, moving in and out and then some longer holds. This class was filmed live March 1, 2022.
Breathing + Side Body Opening
For this class you will need blocks, a blanket, and a slider. We start off laying down for our warm up and explore a strong and stable core. This foundation helps us as we move into all fours a practice spinal balance. From there we work on shoulder stability before trying out side body lengthening from side plank. How does your side body feel in side angle pose? This class was filmed live January 15, 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 + Side Plank Fun
For this class you will need blocks and blankets.
We start out warming up and giving some love to all our joints, knees and ankles included. From there we build subtle and strong core stability to support the later work as well as shoulder mobility. We also sprinkle in breath work all throughout so that the end result is strong, breathable side planks!. This class was filmed live January 3, 2022.
Spine and Shoulders for Shoulderstand
For this class set up at the wall. You will also need a bolster, strap, and blocks.
In this sequence we start out with hip glides, external rotation, and spine movements at the wall. From there we sit up and utilize the wall to aid in twisting, warming up more in the hips and spine. From there we continue on getting the body moving and opening in standing poses. These warm ups will help you open up your breathing in all directions. With the spine and ribs moving more we try out shoulderstand at the wall. Lots of options given here, practice in a way that feels most helpful to you. This class was filmed live December 14, 2021.
Pigeon Pose Class
In this class we continue the work with the towel roll at the lumbar curve to find neutral. You will also need a bolster, blocks, blanket and strap. In this slow fluid class take the time to connect with your breathing, neutral spine and strong center as we move through different shapes. A long held pigeon pose helps us work lower in the standing poses. This class was filmed live December 4, 2021.
Restoring Neutral Spinal Curves
For this class you will need a spot at the wall, a small wash cloth, yoga blocks, a bolster, and a blanket. In this class we work with a washcloth under our lower back in the reclining warm up to support a neutral lumbar curve. Notice the depth of your breath when you have you natural curves. We bring this awareness into the standing poses. This class was filmed live November 30, 2021.
Tree Pose Flow
For this class you will need a blanket and blocks.
In this class we start out with relining warm ups and then move into some challenging dynamic movements. Working on coming in and out of lunges helps build hip strength as well as all the small supporting muscles that help with balance. We end with shoulder work moving between warrior 2, reverse warrior and side angle poses. This class was filmed live November 20, 2021.
Moving into Stillness
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.
A Class at the Wall Part 3
For this class you will need wall space, a blanket and blocks.
We start off in a reclining warm up and then move into some warm ups on hands a knees. Here we move slowly to find the serratus anterior under the shoulder blades. This muscle helps move our arms around in space and also is a accessory muscle to breathing, helping us to open up more room to breath in the back body. From there we continue our practice at the wall, using the extra support for body awareness and stability. We then take these skills into our stand poses and balancing work. This class was filmed live November 9, 2021.
A Class at the Wall Part 2
For this class you will need a spot at the wall, blocks, a blanket or foam roller, and yoga strap or mini loop band.
In this sequence we warm up the hips with hip glides to set the hip joints up well for our outer hip stretch. From there we worked on finding the serratus anterior and the deep abs. We take this work on with us as we continue to warm up standing at the wall. From there we move into a wall supported flow sequence. This class was filmed live November 8, 2021.