Breathing and Core Strength, Moving with Awareness

You will need blocks, wall space and a strap.

In this class we start off paying attention to our breathing. From this awareness we build the skill and strength of intra abdominal pressure. This skill helps us as we move more with intention and control throughout the warm up and into the standing poses. We use the wall again to continue with our spinal mobility work. From there we work on wide legged poses and link triangle and half moon together. This class was filmed live November 16, 2021.

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.

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

For this class you need a spot at the wall, a blanket or foam roller, a yoga strap or mini loop band, and yoga blocks.

For this class we start out laying down to warm up. From there we continue our warm up standing at the wall. In this work we get the hips moving, learn to distinguish hip movement from spine movement, work on drawing the femur back into the socket, and finally try out warrior I at the wall. From there we move into a flow sequence to put all these skills into use. This class was filmed live November 6, 2021.

Rooting the Femur Heads Back in Their Sockets

For this class you will need a chair to start out, and then yoga blocks, a strap and possibly a bolster.

We start out class with one of my favorite hip warm ups, in these Warrior III variations we work on getting the femur back in the socket. This can help improve range of motion, and access to strength at the back of the pelvis, and help to alleviate strain on the hip flexors. From this strong work it can be easier to connect and feel more subtle movements in the reclining stretches. We continue to work with awareness of the head of the femur in all the floor warm ups. Then we come back to standing work to feel the strength and mobility of the legs in the standing poses. This class was filmed live November 2, 2021

Twisting Flow

In this class you will need a foam block and blanket for padding. This class moves fluidly through whole body warm ups to set you up for your next walking adventure. We focus on getting the hips and thoracic spine (rib cage part of your spine) to move well and rotate to its fullest capacity. This can help with lower back and neck health. From there we move through some full body standing poses. This class was filmed live October 30, 2021

Body Tune Up with Hip Emphasis

For this class you will need a spot at the wall, a strap, blocks, a blanket and possibly a bolster.

We start off class at the wall for our focused hip warm up called pull backs before working into some deeper stretches and strengthening. This sets the femur back deep in the hip socket and allows for potential ease in rotation as well as finding outer hip strength. We try a variation on pigeon pose to work on bother internal and external rotation. From there we move into standing poses to try out our hips and continue to work with the shoulders and upper body as well. This class was filmed live October 26, 2021.

Slow and Steady Strengthening in the Upper Body to Support Twisting

For this class you will need blocks and a strap that buckles. In this class we work on subtle strength that all comes together in some standing pose twists at the end of class. This is a class that will challenge the strength of your shoulders is a slow and steady way so that you can grow and change with mindfulness.

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.

Mindfulness Yoga Practice Part 2

For this class you will need yoga blocks and a blanket. We start our slow warming up the body side lying. In this practice we focus on moving and circling our joints. This can help move feelings through the body that sometimes get stuck. From there we work on standing poses and then rest. This class was filmed live October 12, 2021.

Neck, Shoulders, and Wrists Part 3

For this class you will need blocks and a blanket. The class touches on the whole body to leave you ready for your day or as a nice wind down at the end of the day. This class was filmed live October 9, 2021.

Neck, Shoulders, and Wrists, Spoon Addition

For this class you will need a long wooden spoon or short dowel. We will also use yoga blocks and a foam roller if you have one. For this class we continue our work on the neck, shoulders and wrists. The dowel/spoon gives us a little more to work with in strengthening around the wrists. This work can be strong so go slowly and listen to your body. After more shoulder warm ups we give push ups a try, feel free to use your resistance band for a push up like action while lying down. Strengthening the front chest and front neck just might give your posture the support it was missing. See how your standing poses feel. This class was filmed live October 5, 2021.

Neck and Shoulder Reset Continued

For this class you might want a blanket or bolster, and yoga blocks. In this class we combine the powerful work of hips and neck. Through fasicia our bodies woven together and connected so the hip and neck work directly effect each other. We also work on nerve flossing to help alleviate tension and open up greater ranges of motion. We then put it all together in our standing poses working subtly with the neck. This class was filmed live October 2, 2021

Neck and Shoulder Reset

For this class use a towel for some body buffing as part of the warm up. Does this sensory work improve your range of motion? Feel free to sit in a chair or on the floor for the warm up.

From there we use blocks as a way to build strength in the neck both while staying still and then moving. From there we continue to warm up the rest of the body in some reclining stretches. We then work with the block against the head again in the standing poses to feel the stability it brings to the neck. We end class with legs up the wall to rest a recover from the strengthening work. This class was filmed live Sept 28, 2021.

Springing into Handstand and the Shoulders to Hold You

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

In the reclining warm up we wake up the body and prepare to work up to more challenging moves in the standing poses. We use the resistance bands to aid in should strengthening and mobility. Then find your strong legs and hips. From there you might find you can just hop right up into handstand! This class was filmed live September 25, 2021.

Restorative Practice with Dolphin Pose

For this class you will need a strap or resistance band, blanket, bolster and blocks. We also use the wall for part of class. This class starts out slow with legs up the wall, a wonderful cooling pose both physically and mentally. From there we start to move and stretch out reclining. From there we move on to standing warm ups focused in the shoulders. We try out dolphin pose with optional leg lifts before slowing down again. This class was filmed live September 21, 2021.

Twisted Chair

For this class you will need blocks and a blanket and a resistance band.

In this sequence we warm up the wrists and then work on flexion and extension of the spine. This can help open up space for twisting. From there we move on to our hip strengtheners. In the standing poses we put all this rotation prep into action in twisted chair pose and a binding twist in the lunge. This class was filmed live September 18, 2021.

Breathing + Spine Work

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

In this sequence we warm up the spine seated in a chair and then standing using a chair. Feel your ribcage start to move more freely with your breathing throughout this class. Also notice how the active hip work changes the way the reclining stretches feel. We continue with awareness of the breathing in the standing poses and twists. This class was filmed live September 14, 2021.

Pigeon Pose Variations

For this class it is helpful to have a bolster or a couple of blankets folded up. You will also want blocks and a strap with a buckle.

We continue our hip strengthening work in this class. This helps prepare the hips well for our active pigeon pose variations. In these we work on back bending, core strength, stretching the back thigh, and extending the arms up and over head. This full body version of the pose is a wonderful active version of what otherwise is often a passive stretch. This class was filmed live Sept 11, 2021.

Visions, Hip Strength, and Balance

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

We start out with our vision work and wrist warm ups. From there we work on strengthen the hips from all directions. Strong hips and improved balance help us as we work on balancing poses. We build up to a flow linking tree pose, dances pose and half moon while holding the back foot. This class was filmed live September 4, 2021.