Quieting the Hip Flexors, Waking up the Glutes (and Serratus!)

For this class you will need a blanket or pillow for padding, yoga blocks and some wall space. You will also need a foam roller or two blankets rolled up in the shape of a foam roller to start with. I had so tech issues during this recording so please excuse the blurry video.

To generalize we are pretty hip flexor dominant because of posture and lots of sitting. In this class we work to elongate the spine and reverse this hip flexor dominance. Once out of this patterning we can stand more upright and ask our front and back bodies to work in balance with each other. Some fun bridge variations target the glute and unique plank pose moves to wake the back body at the shoulders, hello serratus anterior. We leave time to work on handstand and back bending for a well balanced class. This class was filmed live April 12, 2021.

Hello Adductors

For this you will need yoga blocks, a blanket and a chair.

Adductors play a big role in how our pelvis sits in neutral and how it moves throughout the day and in our yoga practice. We work on lengthening and strengthening in different positions including the Copenhagen side plank. Warrior II never felt so good, and possibly skandasana as well! This class was filmed live April 10, 2021.

Tall as a Tree

This class is strengthening! You will need yoga blocks, a blanket and some wall space to help with balance.

We continue our work today in getting taller and balancing front and back body. We then use this support in balancing poses like tree pose and dancers pose. This class was filmed life April 6, 2021.

Neck and Hip Stability for Mobility

For this class you will need two yoga blocks, a mini loop band, a slidable surface, and blanket for padding. Sometimes before more range of motion we need more stability.

In this sequence we work on stability and movement with the hips and neck. A check in before and after might leave you with more range of motion. We then utilize our block neck stabilizing work in standing poses. We leave extra time to rest at the end of class, rest is so important and so undervalued. Take the time at the end of this practice to let it all soak in. This class was filmed live March 29, 2021.

Resistance Bands: Whole Body Balance

For this class you will need one long band with loops or knots tied on the ends and a mini loop band. You will also need two yoga blocks.

In this class we work on hip strength in external rotation with strength rather than passive stretching. This prepares us well as we head into the standing poses. We take a unique version of sun salutations. Then we use the resistance bands to help us open up more in side angle poses and the twisting lunge. This class will leave your whole body cared for. This class was filmed March 23, 2021.

Resistance Bands: Upavistha Konasana and Dandasana

For this class you will need a 3-4 foot long resistance band with loops tied into each end. You can use two bands doubled up if you want to increase to load, works well if you have lighter bands since we are working mostly with the legs in this sequence. You will also need a blanket or something to sit on.

In this class we enjoy the support of the resistance bands in helping us to upright out spine while seated. We also work closely with the feet and ankles while laying down and then continue the work in the standing poses. It just may help you to feel more balanced in tree pose. This class was filmed live March 20, 2021.

Resistance Bands: Pulling Apart

For this class you will need a 3-4 foot long resistance band with loops or knots tied into the end of the band and a mini loop band and a chair.

In this class we work on the pulling muscles to help balance out shoulder strength. We also highlight hip strength in the figure four shape. These warm ups help prepare the body for the standing pose sequence where we flow from warrior II to side angle pose and practice our pull aparts. This class was filmed live March 16, 2021.

Resistance Bands: Happy Hips and Shoulders

For this class you will need a 3-4 foot resistance band with loops tied into each end, a mini loop band, and a blanket and two blocks.

Classic yoga asks us to push a lot, in this class we work on pulling in rowing moves. This helps balance shoulder strength as we head into an asymmetrical spin on sun salutations. We also work on finding end range of motion in the hips with strength, from reclining and side lying. You hips might know how to support you better in the standing poses as a result. This all culminates into a flow where transition from Warrior III to Half Moon to Standing splits. This class was filmed live March 15, 2021.

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.

Yoga with Sliding Part 1

For this class you will need two blankets, two yoga blocks and possibly a chair or wall space. You will need plastic bags if you are practicing on carpet.

For this class we start our assessing our curtsy lung and then mobilize the ankles, knees, and hips with blanket work and standing poses. At the end of class we try some playful moves to encourage us to get a little bigger range of motion in the curtsy squat, sometimes play is just the missing ingredient we need for more range of motion in our bodies. At the end of class we take time for handstand and possibly full shoulderstand. This class was filmed live March 8, 2021.

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.

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.

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.

Reset Short and Sweet Class

Grab a mat and enjoy this short and sweet practice to reset with some rolling and hip strength. This is a great practice if your hip flexors are bugging you, you've been sitting too much, or you just need a mental rest. This class was filmed January 9th, 2021

This class is 9 minutes long