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.

Full Body Tune Up Class

For this class you might want some blankets or a bolster, yoga blocks and possibly a pillow to kneel on. In this class we fine tune the joints of the body, focusing on hips, but also touching on the whole body. By the end of class you strong hips will be able to support you in Warrior III well. This class was filmed live October 26, 2021.

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.

Neck, Shoulders, and Wrists

For this class you will need a dowel, long stick, hiking pole or long wooded spoon. You will also need yoga blocks and a blanket. In this class we continue on our neck and shoulder work and incorporate work down chain in the wrists. After a thorough warm up we work on standing poses and then get a chance to head upside down. This class was filmed live October 4, 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.

Long Spine for Twisting

For this class you may want a chair, we will also use yoga blocks and a blanket for padding.

This is a wonderful, active sequence! We start off with wrist warm ups, and then add in shoulders and hips. From there we first work on extension and flexion in the spine, this work can help lengthen and decompress the spine, giving us more room to twist. From there we build in twisting, first from a neutral spine and then with a side bend. All of these variations really help to access the full range of motion of the spine. We then use this in our standing twisting poses. The class was filmed live September 13, 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.

Pigeon Pose Hip Warm up

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

We continue our work on strong and mobil hips tonight. After our hip strengtheners we take a long stretch in pigeon pose. How does this mobility work show up in your standing poses? This class was filmed live September 7, 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.

Taking in the Surroundings for Balance and Ease

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

We start off class with a seated warm up to for the wrists, shoulders and also vision. Bringing awareness to you peripheral vision can help calm the nervous system and improve balance. We then do some reclining warm ups before the standing poses. Give your sacrum a little extra love and attention with these hip dip moves. Then we come back to paying attention to vision while balancing and working on inversions. This class was filmed live August 30, 2021.

Bolster Warm Up for Upward Dog

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

We start out with a slow warm up using the bolster and finding more space to breath into in the back body in twists. We take this spaciousness into the standing poses and try to maintain smooth and full breathing in these strengthening poses. More twists help to warm up the spine for backbends. We try out salabasana on the bolster and then upward facing dog pose with the support of the bolster at the top thighs. This class was filmed live August 28, 2021.

Yoga with a Bolster

For this class you will need a bolster. If you dont have one you can roll up to yoga blankets together and many use masking tape to tape them together for the practice. You will also need yoga blocks and a strap.

For this practice we really slow down and focus on the breathing. The bolster offers lots of feedback all through out the practice. We start with a long reclining warm up, it can feel luxurious spending this extra time laying down and slowly unravel and open up into bigger stretches. From there we warm up the shoulders and wake up the legs in standing poses. We take a series of variations on belly down backbends leading to dhanurasana. This class was filmed live August 23, 2021.

Asymmetrical Sun Salutations with the Mini Loop Band

For this class you need a mini loop band and yoga blocks. You can also do this with a yoga strap in a loop but you might need to take it off for the sun salutations.

We start up with a unique take on legs up the wall and then move around in some twisting figure four shape moves. From there we continue to build heat with asymmetrical sun salutations. These crossed ankle moves might give you more rang of motion in you ankles. This in turn my help you squat and twist at the end of class. This class was filmed live August 21, 2021.

Strength Building for Tree Pose Warrior III Flow

For this class we star out using a chair against the wall for stability and a block. You also may want a blanket for a pillow and then padding later on.

Lay down and take some deep breaths. From there we start to build up warmth in the body in some reclining stretches. We find all the muscles around the hips, think outer hips, adductors, hamstrings! From there we stand and continue on with out warm ups focusing on the shoulders. We put all this good work together in a balance challenge flow, moving from tree pose to warrior III to warrior 1 to standing splits. Feel free to pick and choose along the way with these flowing sequences and take breaks when you need them. From there we slow down with supportive bridge pose and a long rest. This class was filmed live August 17, 2021.

Half Squat Flow to Free up Ankles, Knees, and Hips

For this class you will need a mini loop band or yoga strap with a buckle, 2-4 yoga blocks and 2 blankets. You also need a wall or chair to help with balance.

We start class off with some foot care and ankle warm ups. We continue this work lying down to work on mobility and strength in the ankle and hips. From there we continue with ankle, knee and hip warm ups from standing. By the end of class are ankles are more mobil and aid in getting into squats. In this flow we come in and out of a half squat building lots of strength at end range while working on balance and the ability to flow from one pose to the next. This class was filmed live August 16, 2021

Standing Splits and Handstand

For this class you will need some wall space, a slider, and two matching blocks (or books) and possibly a chair.

In this sequence we start lying down with our feet on the wall for the breathing reset and hip stretches there. Then try out some new wrist strengtheners while balancing blocks on your hands. We then warm up the shoulders more while standing. Sliding work helps to warm up and strengthen the hamstrings while simultaneously stretching them. From there we try three legged dog possibly on the wall as a variation on standing splits. This class was filmed live August 10, 2021.

Wrists, Shoulders, Hamstrings, and Inversions

For this class you will need a long blanket, a mini loop band and yoga blocks, and a spot at the wall. We start out warming up our wrist and hand grip strength while stretching the legs. The chest opener helps to start working on shoulder mobility. From there we do core work support a strong foundation going forward. We use the mini loop band for traction on the wrist, this can open up new space in the wrist joint and more easy in wrist extension (needed in handstand). We work on sliding moves to light up the hamstrings and glutes. And then put it together with inversions. This class was filmed live August 9, 2021.

Move Your Hips and Spine

For this class you will need blocks and optional blanket for padding.

We work on strong and mobile hips in the warm up. Stable hips gives us a great base for the spine to rotate on. We also continue to check in with our breathing as a way to create more body awareness in the poses, can you still feel your breath down the length of your spine in the twists? We work up to revolved triangle in the standing poses. This class was filmed live July 20, 2021.

Twisting and Circular Movements of the Spine

For this class you will need a blanket at a pillow and optional long blanket rolled up like a big rope. You will also want yoga blocks or a chair for the standing poses.

We start slow and steady with a floor warm up, rolling up in spinal flexion to lengthen the spine before working on twisting. From there we work on more spinal work from standing. Then we work on the standing poses, see how it feels to twist after these warm ups. This class was filmed live July 19, 2021.

Stability with Bands

For this class you will need your mini loop band and one long band with loops tied in the ends. Its also helpful to have a blanket for padding and blocks.

We use the bands to warm up our shoulders, hips and feet. This foundational work helps us with all the standing poses. Stability created under tension can make all the difference, give Warrior III a try with the help of bands. From there we work on more balancing poses without the bands and see how the warm up helps you balance! This class was filmed July 12, 2021