Find Your Footing Flow

For this class you will need some space to roll around side to side, yoga blocks and a blanket, a strap with a buckle, and wall space.

We start out slow with a reclining warm up. Rolling work helps to bring up the energy level for our standing poses. In this class explore a flow sequence with loops around the big toes to help spread the toes. This work can help feel what its like to have alignment in the big toe joint in different positions. We continue our work in staying aware of our feet in the standing poses and leave time to rest and recover with legs up the wall at the end of class. This class was filmed live February 9, 2021

Get Grounded, Find Your Big Toe

For this class you need a strap with a buckle, blocks and some wall space.

Come start out slow with some long reclining stretches. Then give your feet some love with self massage. We use the strap looped around the big toes to help draw the toe into alignment and awaken the three arches, especially the transverse arch running across the foot. The work helps us finding our footing in the rest of the standing poses. We build up to lunges, standing twists and then scorpion tail backbends with the option to try danuarasna. This class was filmed live Feb 8, 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.

Lengthening the Side Body

For this class you will need a bolster or two blankets or a couple of pillows, and yoga blocks.

We start out slow side lying over the bolster to create length and space to breath. Throughout class we continue to explore spinal flexion and extension as well as side bending (lateral flexion).

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.

Lunge Hips

For this class you may want yoga blocks and a blanket to pad your knees. Short and sweet hip work in the this practice to get the hips well set up in lunges. We also fit in some backbend hip work at the end!

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.

Nervous System Reset, Hips and Breathing

For this class you will need a yoga block, strap, and chair.

In this sequence we start slow warming up and then do breath work for a nervous system reset. Slide lying hip work prepares us for the standing poses. The asymmetrical hip work just might influence the way your spine feels and moves! This class was filmed live on January 19, 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

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.

Knees and Toes

For this class you will need some wall space, two yoga blocks and strap and a blanket. We continue to work on rotation at the knee and how this rang of motion helps us in standing poses and prepares us for walking out into life! We start lying down and then progress into standing poses with revolved triangle as our peak pose. This class was filed live January 12, 2021!

Spiraling the Legs for Knee Health

In this class you will need a blanket, a strap with a buckle and two yoga blocks.

Did you know your shins can rotate? We continue this work to improve control and build resiliency at the knee seated and then add in ankle mobility while standing. This work is helpful in our standing poses and also as you head out into the world to go on walks! We then use this spiraling action of the legs to stay grounded while balancing a blanket in the top hand for the standing poses to encourage more thoracic rotation. We even add in neck work to keep us expanding our awareness to the whole body in all the poses.

This class was filmed live January 11, 2021.

Standing Split to Squat Short and Sweet

For this class grab your mat and maybe two yoga blocks. We start off with some warming hip and core work and then work our way into some standing poses. Does lunging and standing split help you get lower in your squat? Try it out in this class! This class was filmed January 9th and is 14 minutes long.

Reset Short and Sweet Class

Grab a mat and enjoy this short and sweet practice to reset with some rolling and hip strength. This is a great practice if your hip flexors are bugging you, you've been sitting too much, or you just need a mental rest. This class was filmed January 9th, 2021

This class is 9 minutes long

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

Knee Strength

For this class you will need a yoga strap and two blocks and a blanket or something to sit on.

Explore your rotational capacity at your knee to notice any differences and similarities from side to side and help build more resilience. You are then invited to explore some of this rotation in the standing poses, where we try out some longer holds. This class was filmed live January 5, 2021

A Twist on Backbends

For this class you need a strap that loops or a stretchy mini loop band (ideally) and two yoga blocks, and a blanket to pad your knees.

Finding ease in strength and support from props, the floor, and our breath along the way. In this class you will explore a more full and diverse range of twisting in familiar poses like lunge and revolved triangle as well as in backbends. You will also explore a new take on twisted, cross ankled sun salutes to open up spinal and ankle mobility (and everything else in between). We end in side lying cross pattern dancers pose. This class was described by other students as 'powerful!' It was filmed live January 4th, 2021. (I do a little sigh every time I type or write 2021)