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.

Hello Adductors

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

Adductors play a big role in how our pelvis sits in neutral and how it moves throughout the day and in our yoga practice. We work on lengthening and strengthening in different positions including the Copenhagen side plank. Warrior II never felt so good, and possibly skandasana as well! This class was filmed live April 10, 2021.

Tall as a Tree

This class is strengthening! You will need yoga blocks, a blanket and some wall space to help with balance.

We continue our work today in getting taller and balancing front and back body. We then use this support in balancing poses like tree pose and dancers pose. This class was filmed life April 6, 2021.

Yoga with Blocks and Wall Space

In this class you will need some wall space, ideally for the length of your mat, two blocks, and a blanket.

In this practice we use the block for feedback in new ways. By keeping the block pinned at the wall it helps encourage stability in our bodies and deepen focus where we want it. In some ways this work can feel harder because we are not able to compensate with other body parts, and that is what makes it so great. It makes is clear just how much rotation you have available in your ribcage for example. We come back a few different times to use the help of the wall in this practice and the information from this work just might come into your other standing poses. This class was filmed live April 5, 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.

Back Care Flow

For this class you will need a yoga block, blanket, and long resistance band.

Starting off we work on breathing and resetting the ribcage and pelvis for optimal breathing. We then work into mobilizing the hips and ribcage. Notice how it feels to sit upright after these warmups. We use the resistance bands to help warm up our shoulders and then use the block in a interesting way to gently strengthen our necks. Much of the time in our bodies stability needs to proceed mobilty. After standing poses we practice bridge pose and explore neck flexion in the supported pose. This class was filmed live March 30, 2021.

Neck and Hip Stability for Mobility

For this class you will need two yoga blocks, a mini loop band, a slidable surface, and blanket for padding. Sometimes before more range of motion we need more stability.

In this sequence we work on stability and movement with the hips and neck. A check in before and after might leave you with more range of motion. We then utilize our block neck stabilizing work in standing poses. We leave extra time to rest at the end of class, rest is so important and so undervalued. Take the time at the end of this practice to let it all soak in. This class was filmed live March 29, 2021.

Resistance Bands: Tall and Twisting

For this class you will need one long loop band and a mini loop band, you may also want yoga blocks and a blanket for padding. If you prefer not to put weight on your knees you can use a chair for parts of the class.

In this class we start out warming up laying down and slowly progress to some more dynamic movements. You have options to rotate and push up into side plank. Rotation work while is side plank is an incredible way to wake up shoulder and hip mobility, strength, and coordination. And it is a fun challenge! We the progress to twisting in hands and knees using the band to make it first harder and then easier to twist. From standing we work on front body support to help us stay long and strong in poses like warrior III and side angle pose. We then tie this length back into highlighting the twisting aspect of standing poses. This class was filmed live March 27, 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.

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.

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 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.

Move Your Spine 2

In this class we start at the wall and you need a bit of space side to side. You will also need yoga blocks and a blanket for padding.

Working on more spinal flexion and extension we create space to move into deeper twists. We also work on strength coming in and out of internal rotation at the hip, which just may be a missing link to happy knees and hips in the standing poses. We build up to revolved triangle and revolved half moon. All this strength and length support us as we work on deeper back bends in camel pose. After class students said, "Wow, we did A LOT!" This class was filmed live January 25, 2021.

Hanumanasana for MLK Day

For this class you will potentially use every prop you have! We do a little bit of sliding, so blanket or plastic bag if you are on carpet. You will also need two or more yoga blocks and a bolster and strap.

Continuing on our hip work today we build up to splits, hanumansana. In this class we learn a new active version of supta virasana and work towards finding more internal rotation which is helpful in the back leg of lunges as well as splits. This class was filmed live January 18, 2021

Chair Yoga

For this class you will need a chair and possibly so wall space and a blanket. In this class we start seated with a spine and shoulder warm up and then continue to use the chair to give us more room to move and wiggle and twist in and out of poses. Work on your leg strength with Garudasana, eagle pose and then we finish class with shoulderstand variations, including with the help of the chain (my personal favorite!). This class was filmed live on Dec 22, 2020.

Preparing for a Run

In this class you will need yoga blocks, some wall space, two yoga blankets or big towels and possibly a chair. For this practice be prepared to work! We will be actively working to improve range of motion in the ankles, knees and hips in this fun sequence. We will use the blanket for myofacial release, this may not be appropriate if you have had knee surgery so you can practice this part of the class skipping the blanket. We build up to skandasana, a side lunge squat! This class was filmed live Dec 14, 2020

Move Your Spine

In this class you will need wall space, a strap, and two yoga blocks or a chair. Come work on breaking down the movements of your spine and then put it all together and explore your range of motions. Then work towards back strength in backbends from both belly down and in warrior 1. This class was filmed live Nov 24, 2020.

Yoga for Spinal Mobility

For this class you will need some wall space and a strap, yoga blocks or a pillow. Ready to mobilize more of your spine? In this class we break down the spine into sections and work on slowly mobilizing with lots of strength to support these new spaces in the body. Support from the legs and hips are key players here! This class was filmed live Sept 22nd, 2020