Reaching into Poses Part 3

For this class you will need blocks and a blanket.

We start out with a reclining warm up to ease into our practice. From there we warm up the spine in all fours and then the shoulders while lying prone. This shoulder work helps set the upper arm bone more centered in the socket and allows for more ease and possibly range of motion as we continue on. From there we work deeper into the hips and ankles with our reaching work and then stretching in a one legged supported squat. From there we see how a new entry into standing poses influence the pose and then build but to skandasana, a long legged squat. See how reaching can influence how low you can go. This class was filmed live January 31, 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.

Pigeon Pose Variations

For this class you will need a bolster, blocks, and a blanket. We start off with relicing warm ups and work into more hip stretches from seated. We work towards lunges and then pigeon pose variations utilizing the strap. This class was filmed December 20, 2021.

Shoulder Work for Shoulderstand

For this class set up with the narrow side of you mat at the wall. We will also use a chair, bolster and blocks. For this class we start off with a reclining warm up . From there we utilize the wall in downward dog and then standing in shoulder stretches. This dynamic work helps get the shoulders moving in a greater rang of motion. From there we work deeper into twists in the standing poses. This helps free up the spine for shoulderstand. We work shoulderstand with the chair to highlight the strength of the back body. This class was filmed live December 13, 2021.

Hip To Backbends

For this class we start out with hip glides at the wall, use a block to prop your feet up on. In class we will also use a bolster, blanket/sliders and blocks. Hip glides get our hips moving and then in the reclining sequence we continue to balance the hips on all sides. Then from kneeling we work to strengthen the adductors. This strength carries into the backbends, supporting a long spine with support from within. This class was filmed live December 6, 2021.

Restoring Neutral Spinal Curves in Preparing for Hanumanasana

For this class we start out at the wall, you will need a small wash cloth and a yoga block near by. From there we use blocks, blankets and a bolster throughout class.

In this class we use the washcloth as a spacer to support the neutral lumbar curve. Maintaining neutral curves allows for a long clear channel for your breathing. With this strong connection to breath while relaxing we then take this awareness on with us as we work in more active poses. This class will sneak you right into your splits pose. This class was filmed live November 29, 2021.

Chair Flow

For this class you will need a sturdy chair, blocks and possibly a blanket. In this class we warm up seated in the chair. From there we stand and take our rotating airplane moves for hip mobility. We work asymmetrically to find more movement in the thoracic spine. From there we try some poses linked together from the chair. You don't have to need the modification to enjoy the support! The chair offers wonderful feedback and allows us to be aware of different elements in familiar poses. This class was filmed live November 22, 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 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.

Twisting into Backbends

For this class you will need blocks and a blanket and a strap. We start off slow, warming up laying down. Today we practice the leg stretches in the strap after some lovely hip opening. From there we continue to find core strength while still and then while moving. This strengthen allows us to move deeper as we work into standing poses. In standing we work on moving the spine in all directions, this extra attention just may open up more room to twist in revolved triangle and revolved half moon pose. We end with the option to try camels pose, ustrasana. This class was filmed live November 1, 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.

An In Depth Look at the Shoulders

For this class you need a resistance band, a washcloth, a large wall space blocks and a blanket. This recording has a few choppy moments where I was interrupted at home. We start out working on breathing and then full external and internal range of motion in the shoulders. From there we continue to warm up the shoulders in a circular motion at the wall. Static holds in all different angles of the shoulder can be a very therapeutic way of working with joints. From there we start to put these ranges of motion into action in salabasana, revers tabletop and lastly in side plank at the end of class. This class was filmed Oct 18, 2021.

Mindfulness Yoga Practice Part 1

For this class you will need yoga blocks and a blanket for padding and possibly some wall space. In this practice we move slower to leave room to notice, our breathing, our body, and our feeling sense in the poses. We start out slow with a slow warm up laying down. We gradually work into all fours and then standing poses. These slower longer holds have their own challenges, take this practice at your own pace and take breaks when you need them. This class was filmed live October 11, 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.

Shoulder Strength for Warrior II and Handstand

Ever get tired from holding your arms up in Warrior II? In this class we explore how to build more shoulder and upper body strength. This work is challenging in the short run and can actually help lessen shoulder and neck tension in the long rung.

For this class you will need one or two resistance bands, a slidable washcloth or paper plate, and blocks and a blanket or two.

This class was filmed live September 20, 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.

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.

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.

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

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.