Breathing into a Balance Core

Hello Hamstrings Part 1

For this class you will need a slidable surface, so blanket if you are on a hard surface or plastic bags or paper plates if you are on carpet. You will also need blanket or bolster for sitting on, and a strap. We are going to do some moves from childs poses and I show a set up with two chairs if you prefer not to put weight on your knees in that way.

We spend a lot of time lengthening our hamstrings in yoga and in this class we practice coming into this length with control and stability. This new approach to stretching will help us to maintain the changes we are working on and help us to find strength and support more easily all throughout the practice. We explore one legged dead lifts to warrior III, triangle pose and side angle pose. This class will set you up well for going on a walk, hike or run. It was filmed live February 20, 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.

Gomukasana Flow and Side Plank Hack

For this class you will need some wall space and possibly yoga blocks.

We start reclining to warm up the body and hone in on the ability to stabilize to torso while moving the arms and legs. This supports awareness as we continue to move in the standing poses. At the wall we focus on internal rotation of the shoulders, the key to opening up more space in the shoulder capsule. This rotational work is continued in plank and side plank at the wall and then later from the floor to increase the load and ability to build strength and resilience of the shoulders. The Gomukasana Arms flow challenges shoulder mobility and balance all at once in this playful sequence. This class was filmed live February 6, 2021.

Yoga with a Blanket for Breathing Awareness

For this class you need a blanket that is as long as you are tall. You will also need a big wall space and yoga blocks.

We continue with spinal mobility in this class using our breathing to open up more awareness and space to move. The blanket aids in bringing more clarity to our back body. We build up to dolphin pose, where we maintain awareness of the back body and breathing in this challenging pose. Dont worry, there is lots of time to rest at the end with legs up the wall! This class was filmed live January 30, 2021.

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.

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.

Fancy Feet in Squatting

For this class you will need a length of material to make toe separators, I show with a theraband, you can use a thin scarf or get creative! You will also need a bolster or blankets, two yoga blocks and a strap.

In this practice we work on our lower body preparing the ankles and knees for deeper squats. We have a little fun using toe separators in our one legged squat to develop important strength through the ball of the foot with the toes in alignment with the ball of the foot. It feels great (in my opinion) and is so helpful for healthy foot mechanics in walking.

We ran out of time but try a classic squat after class and see how it feels! This class was filmed live January 9th, 2021

Taking Up Space

For this class you will need a strap, preferably that buckles, two yoga blocks or two blankets and possibly a chair. Continuing to develop your strength, now also add back in ease and a feeling of effortlessness and spaciousness into your practice. We revisit familiar poses like triangle and warrior 2, but with the awareness the strap can provide in taking up space in these poses. This class was filmed live January 2, 2021

Wild Thing at the Wall

For this class, set your mat up with the narrow end at a wall, have a strap near by. We will use a chair and yoga blocks and wall throughout the sequence. In this class we use the wall for more feed back and awareness, starting with the reclining stretches and then carried on into the standing poses. The chair gives a whole new experience on what a lung can feel like in the hips. The rotational work also helps the backbends feel more accessible in the upper back. Add in the shoulder movements and we are well prepared to work towards wild thing, at the wall and then with the option from downward dog. This class was filmed live Dec 19, 2020

Rolling into Half Moon

For this class you will need a small towel, a chair, yoga blocks and possibly some wall space. In this practice we work on mobilizing rotation at the hips and use this strength in movement for moving between half moon, warrior III and revolved half moon. Beginning on rotation work with a block pressed into the side of your head will help prepare for moving more from the hips and torso and less from the head and neck . We also strengthen the brain and body with cross body patterns and propeller arms shoulder warm up. This class was filmed live on December 12, 2020.

Move Your Shoulder Blades

For this class you will need two blankets or a foam roller, one or two small weighs or cans of soup, some wall space and a chair. Being able to move your shoulder blades is a key component to healthy shoulders and accessing more mobility. Lets work on bringing more awareness to the shoulders and getting our shoulder blades to move! In this class we also explore an unweighted deadlift position for the hips. Lastly we explore strong hips, and mobile spine and shoulders in dolphin/elbow downward dog. This class was filmed live on Dec 5, 2020.