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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: Whole Body Balance
For this class you will need one long band with loops or knots tied on the ends and a mini loop band. You will also need two yoga blocks.
In this class we work on hip strength in external rotation with strength rather than passive stretching. This prepares us well as we head into the standing poses. We take a unique version of sun salutations. Then we use the resistance bands to help us open up more in side angle poses and the twisting lunge. This class will leave your whole body cared for. This class was filmed March 23, 2021.
Resistance Bands: Revolved Triangle Pose and Bow Pose
For this class you will need one long band, two yoga blocks, and a blanket or two.
In this class we utilize the assist of the resistance bands in three different ways, adding awareness to different parts of the body, adding strengthening, and adding support in getting into twists. We add in some neck work to become more aware of where our head is in space and to cirle back to this in the standing poses. We build up to revolved triangle pose as well as work towards bow pose and other backbends. This class was filmed live March 22, 2021.
Resistance Bands: Upavistha Konasana and Dandasana
For this class you will need a 3-4 foot long resistance band with loops tied into each end. You can use two bands doubled up if you want to increase to load, works well if you have lighter bands since we are working mostly with the legs in this sequence. You will also need a blanket or something to sit on.
In this class we enjoy the support of the resistance bands in helping us to upright out spine while seated. We also work closely with the feet and ankles while laying down and then continue the work in the standing poses. It just may help you to feel more balanced in tree pose. This class was filmed live March 20, 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 Sliding Part 3
For this class you will need a blanket for sliding, a chair and a strap.
In this class find your hamstring and calf strength first and then incorporate this with hips in sliding in out of lunges in the standing poses. We work towards a flow of poses at the chair and the try it again from the floor for more challenge. This class was filmed live March 13, 2021.
Yoga with Sliding Part 2
You will need blankets for sliding (or paper plates/plastic bags if you are on carpet), another blanket, and at least two yoga blocks or a chair.
In this class we explore our feet, ankles and hips. Can you scrunch up your blanket with you toes? Can you lift your big toes and not your little toes? Give it a try in this class! This foot strength and awareness can translate into better balance and feeling more grounded as we shift our weight around in the standing poses. We also explore my favorite anti-slouching blanket slides. Putting this together we work up to skandasana, a one legged squat using the help of stacked blocks or a chair. At the end of class once student said her whole body felt relaxed by the end of class! This class was filmed live march 9, 2021.
Yoga with Sliding Part 1
For this class you will need two blankets, two yoga blocks and possibly a chair or wall space. You will need plastic bags if you are practicing on carpet.
For this class we start our assessing our curtsy lung and then mobilize the ankles, knees, and hips with blanket work and standing poses. At the end of class we try some playful moves to encourage us to get a little bigger range of motion in the curtsy squat, sometimes play is just the missing ingredient we need for more range of motion in our bodies. At the end of class we take time for handstand and possibly full shoulderstand. This class was filmed live March 8, 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.
Yoga with a Dowel Part 1
For this class you need a 5 foot dowel (broom, mop handle, something relatively sturdy is helpful) a blanket, and possibly a small hand towel.
In this class you can modify how hard you are working based on how much you push dowel down into the ground or pull the dowel apart. We explore familiar poses like triangle and new poses like 'mopping' and the dowel creates such a helpful lift and support in ustrasana, our peak pose. Take a long rest in savasana and feel how the efforts of the practice might help you rest more fully. This class was filmed live March 1, 2021.
Hello Hamstrings Part 3
In this class you will need 2 yoga blocks and possibly wall space to help with balance.
In continuing our work focusing on the hamstrings we take some warm up isometric holds working towards more length in the hamstrings, including work in the calves and feet. This work carries us into the standing poses where we need strong long hamstrings in the transition from warrior III to standing splits poses. At the end of class we work on backbends, have you ever tried open chain danurasana, bow pose? Very humbling! We end class in supported bridge with one legged variations. This class was filmed live from a sweet historic cabin in Santa Cruz on February 23, 2021.
Hello Hamstrings Part 2
In this class you will need wall space, blocks and possibly a chair and bolster or two blankets.
We continue the work from Part 1 to find hamstring strength and then integrate it with foot, calf and hip strength. We explore this at the wall and then transition to standing poses. Get ready for warm hips and some core activated inversions! We end class with a variation of shoulderstand that highlights the importance of the back body. This class was filmed live Feb 22, 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.
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.