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.

Standing Poses Part 1

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

We start our in a chest opener and then relining stretches. From there we continue our warm up standing at the wall. We take leg stretches with our foot on the chair, strengtheners and shoulder work. From there we practice standing poses. We save time for a long rest at the end. This class was filmed live July 18, 2022.

Twisting and Backbends Part 1

For this class you need blocks, a blanket, and wall space.

We start with reclining warm ups, cat cow variations for spinal work and then move to the wall for extra shoulder warm ups. We take a few rounds of thigh stretches with the option of kneeling. We then move through a flow to put it all together. This class was filmed live July 11, 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.

Shoulder and Spine Work Foam Roller Series

For this class you will need a foam roller, two small weights, wall space, blocks and a blanket.

We start out with shoulder a spine mobility work with the foam roller. From there we continue with reclining warm ups and then use the foam roller to open up the hips. We then move to standing for more spine and shoulder work and some time using the wall. We then work on standing poses. This class was filmed live June 6, 2022.

Dynamic Movements with Breathing Focus

For this class you will need a little wall space, blocks, a bolster, and a blanket or pillow to pad you knees.

We start out slow opening up the side body laying over a bolster. This helps to deepen the breathing and lengthen the the hip flexors. From there we continued to warm up laying down and then moved to standing warm ups. Here we worked more on shoulders and side body lengthening. We then built into dynamic movements to work on the skills and mobility required for squatting and took bear crawl back into a squat. Then we worked on standing poses. This class was filmed live May 30, 2022.

Shoulder Focused Flow Part 1

You will need an open corner for this practice and blocks and a blanket.

For this class was start laying down and then progress to shoulder work at the wall. The corner allows us to press out and widen the collar bone as we open the front chest muscles. Feel how this work effects your posture. From there we work into serratus anterior work and side plank for strength and then move into standing poses. Sorry for any funky editing and quality, my internet cut out mid class. This class was filmed live May 16, 2022.

Working at the Wall

For this class bring the narrow end of your mat to the wall and have blocks and a blanket.

We start off standing for a change of pace and do some warm ups at the wall. The wall can offer some lovely support and a grounding feeling to the warm ups. We work on two hip glide moves to set the femur back into the socket and then work on deep breathing and hip external rotation while laying down. We continue to use that wall in support for lunges and our standing poses and work up to half moon and revolved half moon. And then we try out a few back bends. This class was filmed live May 9, 2022.

Standing Tall After Sitting

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

We start out in a chest opener and then laying down to warm up the body. From there we work on posture correctives at the wall for shoulders and then using a chair for the hip flexors. From there we work into balancing poses and being able to move gracefully between poses. This class was filmed live May 2, 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.

Twisting with Wall Support

For this class you will need some space at the wall. It will also be helpful to have two yoga blocks and a bolster.

We start off laying down to warm up. From there we progress to warm ups standing for the shoulders and then move to the wall to continue to work on shoulder mobility and then twisting with the aid of breathing. We slow down in pigeon pose for deeper hip stretching and then take a chest opener over the bolster. From there we work on active back bending and then finish with a standing pose flow. This class was filmed live April 11, 2022.

Creating Space with Eldoas

In this class we use a blanket, blocks and some wall space.

We start out laying down to warm up. From there we stand to work with shoulders and them move to the wall to continue our shoulder work and add in Eldoas to decompress the spine. While here we work on twisting and cat cows. We continue the decompression work away from the wall. Then come and stand and notice how tall you feel. All this prep work can help the standing poses feel more spacious. We leave time for a long rest at the end. This class was filmed live April 4, 2022

Pigeon Pose Variations Part 1

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

We start out laying down and emphasis the breathing during the warm up. This can help create more space in the inner body and aid in ease of movement. From there we continue to work into the shoulders and rest of the body as well in standing. We flow through standing poses to get deeper into twists and build strength in the body. At then of class we try out an upright version of pigeon pose with the option of an over hand reach for the back foot with the aid of a strap. This class was filmed live March 28, 2022.

Twisting into Spring

For this class you will need blocks and a blanket.

We start out with an active warm up laying down. Practice rolling from your back to your front in these open chain supta padangustasana poses. From there we continue our warm up in the shoulders while standing. Try out swimmer hovers from different positions and see how gravity can change they way moves feel. We move into deeper twists practcing revolved triangle and then work into upward dog and bow pose. This class was filmed live March 21, 2022.

Shoulder Work for Bird of Paradise

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

We start out in our reclining stretches and then take extra time to warm up our hips and shoulders from seated. This work helped deepen our range of motion possible in the standing poses as we work into some tricky binds and funky transitions into bird of paradise pose. This class was filmed live March 14, 2022.

Resistance Bands to Help Stand Tall

For this class you will need a resistance band, optional mini loop band, and blocks and. a blanket.

We start out laying down for our warm up focusing on strength in the adductors. This work carries into the standing poses to find our balance and strength at the midline. From there we use resistance bands to help us find a tall tadasana and a then working on toe spread to help us feel grounded. From there we work on hip hinging under tension from the resistance band to integrate this strength into movement. The strength aids in ease of movement through side plank, inversions and the standing poses. This class was filmed live March 7, 2022.

Somatics and Yoga Part 1

For this class we start off in a comfortable seat for somatic work. You will need blocks and blanket and wall space for this class.

After the centering practice we move into some dynamic warm ups in hands and knees and then standing. The quieting and ground work help us to move forward with a calm center. See if you can maintain this calm as we move into standing poses and more balancing work. Longer holds and side plank help up develop strength to support a buoyant bridge pose with variations to end the practice. This class was filmed live February 28, 2022.

Weights Warm-Up and Yoga Practice

Try out something new with us! For this class we start out with a 30 minute workout with weights. You will need to small weight (1-2 pounds) and on bigger weight that you can comfortably lift up, a kettlebell or dumbbell or even a bottle of laundry detergent.

We do two different circuits and then flow into our yoga practice. This class was filmed live February 21, 2022.

Exact times if you want to skip ahead to the yoga practice:

0-26:00: Work out with Weights

26-1:09 Yoga Practice

For the Love of Self Care

For this class we use a bolster, blocks and a blanket. We start out slow side lying over the bolster to emphasis our breathing and create length and balance in our bodies. From there we continues to slowly warm up laying down. In standing we worked with shoulder strength and range of motion, fine tuning movements and how they are initiated. From there we progressed to all fours and belly down, the change in orientation to gravity can really spice up this work. This class was filmed live February 14, 2022.