Seated Stretches (you can do while in a Zoom meeting) and Warrior 1 Flow

For this class we started out seated in a chair and use a yoga block. This is a great sequence to learn some stretches you can sprinkle in throughout your day or while sitting. From there we work on core strength and upper back strength, hip extension while laying down (so fun, so simple, soo hard, you'll love it!), lengthening the spine. Two rounds of Warrior 1 helps get deeper and build on opening the hips as we progress. This class was filmed live June 2, 2021

Wrist Care Class for Side Plank Pose

For this class you will need a weight you can lift over head easily or a large water bottle or something you can hold easily that has some weight to it. You will also need a blanket and yoga blocks and a spot as the wall.

In this class we slow down and give our wrists extra attention. As you take the class see if the warm ups help plank pose feel better. In caring for our wrists we also stretch the neck and chest muscles. We work towards side plank poses. This class was filmed live May 22, 2021.

Easing into Strength

Nothing like a fluid warm up to work gently and kindly into strength and vitality. This is a great class if you are feeling a little tired or lethargic!

You will need a yoga blocks, a blanket and possibly a chair. We start out with a log chest opener and then take some flowing warm ups to ease our bodies into more movement and strength. From there we connect to our core with spinal balance. While standing we work on neck stability with block work and then shoulder mobility from there. Moving through some standing poses to then put all the pieces together. This class was filmed live May 18, 2021

Wheel Pose

For this class you will need wall space, a chair without arms, yoga blocks, a blanket and a bolster.

This class starts off standing working on shoulder mobility and expanding breathing. From here we lengthen the hip flexors and create balance strengthening the back of the hip. All of this aides in belly down backbends and then wheel pose at the end of class. This class was filmed live April 19, 2021.

Posture Perfect

For this class you will need a blanket and yoga blocks.

There is no one set perfect posture, but this class will help get your body feeling long and strong and ready to move well through different positions. We touch on the shoulders and the hips and then fly in Warrior III. This class was filmed live April 17, 2021.

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.

Standing Tall for Dolphin Pose

For this class you will need a 4-5 foot dowel, two yoga blocks and a blanket. We also use the wall for part of the warm up (could us a heavy piece of furniture). In this class we work on creating more space in the inner body and balancing the front and back body so that we can stand taller. Both the latissimus dorsi and the pectoralis major muscles can really effect our posture, we target these two muscles to help balance the front and back body, and be able to to take the arms over head standing and in dolphin pose at the end of class. This class was filmed live April 3, 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 a Dowel Part 3

For this class you need a 5 foot dowel, a blanket and a door way.

In this class we work more closely with shoulder mobility and external rotation specifically and then use it at the end of class in handstand variations. We also check in with hip mobility and try out a fun squat variation in a door frame. This class was filmed live March 6, 2021.

Yoga with a Dowel Part 2

For this class you will need a dowel and possibly a blanket or bolster.

In this class we continue to explore moves with the dowel to mobilize the upper back and shoulders. The dowel also aids in finding more levity in lunges and balance in warrior III. Moving the dowel closer of further from your center of gravity makes all the difference in the effects of this work so play around and find what feels good to you. My parents had a house guest visiting this week so don't mind her her in the background. This class was filmed live March 2, 2021.

Weighted Shoulderstand Prep

For this class you will need to small (2 lbs) hand weights or two cans of soup, yoga blocks, a strap and possibly a chair.

In this class we use the small weights to continue to explore shoulder mechanics focusing mostly on the ability to rotate. The ability to rotate both internally and externally dictates our range of motion both behind us and over head. We utilize our strong shoulders and upper back in a series of standing poses and then check in with the neck from spynx pose, our belly down backend. Mobilizing neck, shoulders and hips culminates in our chair shoulderstand at the end of the practice. This class was filmed live February 16, 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.

A New Take of Familiar Moves

For this class you will need a strap and chair and ideally yoga blocks.

Neck work can be challenging so try this reclining sequence to stretch out your neck and gently strengthen. Then work on your upper back strength and coordination in standing shoulder work. Spinal balance is a wonderful pose for so many reasons, but have your tried spinal balance while in a C curve of your spine? This new version may change your perspective and improve your spinal strength and mobility. Last but not least we end with backbending to strenthen the upper back. Students at the end of class said, "My neck feels amazing!'. This class was filmed live February 2, 2021

Strong and Mobile Neck and Shoulders

In this class you will need a bolster and long strap and yoga blocks and optional yoga chair with alternatives given.

We start up warming up the spine including the neck seated in a chair. After attention on the neck try some reclining traction to lengthen and relax. We then explore shoulder and neck ranges of motion creatively sprinkled in with the standing poses. All this shoulder and upper back work just may make your handstand feel more accessible. This class was filmed live February 1, 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.

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

Strong Hips

In this class you will need a strap yoga block, blanket, bolster if you have one, and a chair. We start laying with legs up the wall to slow down and then try some new hip moves from side-lying. This exploration in hip movement continues on into the standing poses. If our hips are capable of moving more, then why hold back? You are invited to move a little past classic asana shapes and see how it feels in your hips, while lighting up back body strength as well as ankles in the balance work! This class was filmed live Dec 15, 2020

Playing with Weight Shifts

For this class you will need two blankets or a foam roller and one blanket, a small weight or two, and two yoga blocks or a chair. In this sequence we continue to work on mobilizing the shoulder blades and strengthening the upper back. We also add in novel wrist work and play with how weight shifts make all the difference in how we use out hip muscles. We build up to Warrior 3 with the option to open up into Half Moon pose and then play with dolphin and/or forearm balance at the wall.