Twisting for Shoulderstand

For this class you will need blocks, a blanket and a bolster, plus a spot at the wall for the end. We start out in a warm up laying down. From there we continue on working into our hips while seated and then deeper twists in the standing poses. We end class with a pose that blends bridge pose, shoulderstand, and legs up the wall pose. This class was filmed life Dec 18, 2021.

Spine and Shoulders for Shoulderstand

For this class set up at the wall. You will also need a bolster, strap, and blocks.

In this sequence we start out with hip glides, external rotation, and spine movements at the wall. From there we sit up and utilize the wall to aid in twisting, warming up more in the hips and spine. From there we continue on getting the body moving and opening in standing poses. These warm ups will help you open up your breathing in all directions. With the spine and ribs moving more we try out shoulderstand at the wall. Lots of options given here, practice in a way that feels most helpful to you. This class was filmed live December 14, 2021.

Shoulder Work for Shoulderstand

For this class set up with the narrow side of you mat at the wall. We will also use a chair, bolster and blocks. For this class we start off with a reclining warm up . From there we utilize the wall in downward dog and then standing in shoulder stretches. This dynamic work helps get the shoulders moving in a greater rang of motion. From there we work deeper into twists in the standing poses. This helps free up the spine for shoulderstand. We work shoulderstand with the chair to highlight the strength of the back body. This class was filmed live December 13, 2021.

Goddess Flow for Backbending

In this class you will need a strap, two blankets, and blocks. Try out this novel reclining warm up. We use the strap for leg stretches and then roll into side lying for Anantasana pose. From there we continue to warm up the feet, ankles, knees and hips while standing. This all helps us to access the goddess flow for hip opening and strengthening. All of this mobility work aids in our backbends. See how purvotonasana can give you an extra boost in the belly down backbends! This class was filmed live December 11, 2021.

Bolster Work for Backbends

For this class you will need a bolster or pillow and blanket, as well as blocks.

We start out slow, easing into breathing side lying over the bolster. From there we worked on opening up in all the directions, encouraging the spine to move in lots of ways in preparation for moving into backbends. In the standing poses we practice twists to continue to work with the spine. Then we use the bolster to aid in the belly down backbends. This class was filmed live December 8, 2021.

Hip To Backbends

For this class we start out with hip glides at the wall, use a block to prop your feet up on. In class we will also use a bolster, blanket/sliders and blocks. Hip glides get our hips moving and then in the reclining sequence we continue to balance the hips on all sides. Then from kneeling we work to strengthen the adductors. This strength carries into the backbends, supporting a long spine with support from within. This class was filmed live December 6, 2021.

Pigeon Pose Class

In this class we continue the work with the towel roll at the lumbar curve to find neutral. You will also need a bolster, blocks, blanket and strap. In this slow fluid class take the time to connect with your breathing, neutral spine and strong center as we move through different shapes. A long held pigeon pose helps us work lower in the standing poses. This class was filmed live December 4, 2021.

Restoring Neutral Spinal Curves

For this class you will need a spot at the wall, a small wash cloth, yoga blocks, a bolster, and a blanket. In this class we work with a washcloth under our lower back in the reclining warm up to support a neutral lumbar curve. Notice the depth of your breath when you have you natural curves. We bring this awareness into the standing poses. This class was filmed live November 30, 2021.

Restoring Neutral Spinal Curves in Preparing for Hanumanasana

For this class we start out at the wall, you will need a small wash cloth and a yoga block near by. From there we use blocks, blankets and a bolster throughout class.

In this class we use the washcloth as a spacer to support the neutral lumbar curve. Maintaining neutral curves allows for a long clear channel for your breathing. With this strong connection to breath while relaxing we then take this awareness on with us as we work in more active poses. This class will sneak you right into your splits pose. This class was filmed live November 29, 2021.

Chair Flow Part 2

For this class you will need a sturdy chair. You may also want a bolster and strap at the end of class. We start with a warm up seated in the chair. From there we work on upper back and glute strength and then put it together into purvottonasana. We continue working in a chair flow sequence. We end with an optional shoulderstand using the chair. This class was filmed live Nov 23, 2021.

Chair Flow

For this class you will need a sturdy chair, blocks and possibly a blanket. In this class we warm up seated in the chair. From there we stand and take our rotating airplane moves for hip mobility. We work asymmetrically to find more movement in the thoracic spine. From there we try some poses linked together from the chair. You don't have to need the modification to enjoy the support! The chair offers wonderful feedback and allows us to be aware of different elements in familiar poses. This class was filmed live November 22, 2021

Tree Pose Flow

For this class you will need a blanket and blocks.

In this class we start out with relining warm ups and then move into some challenging dynamic movements. Working on coming in and out of lunges helps build hip strength as well as all the small supporting muscles that help with balance. We end with shoulder work moving between warrior 2, reverse warrior and side angle poses. This class was filmed live November 20, 2021.

Breathing and Core Strength, Moving with Awareness

You will need blocks, wall space and a strap.

In this class we start off paying attention to our breathing. From this awareness we build the skill and strength of intra abdominal pressure. This skill helps us as we move more with intention and control throughout the warm up and into the standing poses. We use the wall again to continue with our spinal mobility work. From there we work on wide legged poses and link triangle and half moon together. This class was filmed live November 16, 2021.

Moving into Stillness

For this sequence you will need wall space, a bolster, a block, and possibly a blanket. In this class we explore lots of playful movement to bring us back to our centers. We start off with a seated warm up, moving our wrists, hips, and shoulders. From there we find core strength in novel ways while rolling in and out of poses. From there we work on balance while working with vision, the vestibular system, and proprioception. All of this work helps us to stand tall. This class was filmed live November 15, 2021.

Fun Flow from Tahoe

For this class you will need a yoga block and some wall space. We start off laying down for our warm up and give special attention to our hamstrings. From there we continue to warm up at the wall. Then we take these moves into our standing pose flow. This class was filmed live November 13, 2021.

A Class at the Wall Part 3

For this class you will need wall space, a blanket and blocks.

We start off in a reclining warm up and then move into some warm ups on hands a knees. Here we move slowly to find the serratus anterior under the shoulder blades. This muscle helps move our arms around in space and also is a accessory muscle to breathing, helping us to open up more room to breath in the back body. From there we continue our practice at the wall, using the extra support for body awareness and stability. We then take these skills into our stand poses and balancing work. This class was filmed live November 9, 2021.

A Class at the Wall Part 2

For this class you will need a spot at the wall, blocks, a blanket or foam roller, and yoga strap or mini loop band.

In this sequence we warm up the hips with hip glides to set the hip joints up well for our outer hip stretch. From there we worked on finding the serratus anterior and the deep abs. We take this work on with us as we continue to warm up standing at the wall. From there we move into a wall supported flow sequence. This class was filmed live November 8, 2021.

A Class at the Wall

For this class you need a spot at the wall, a blanket or foam roller, a yoga strap or mini loop band, and yoga blocks.

For this class we start out laying down to warm up. From there we continue our warm up standing at the wall. In this work we get the hips moving, learn to distinguish hip movement from spine movement, work on drawing the femur back into the socket, and finally try out warrior I at the wall. From there we move into a flow sequence to put all these skills into use. This class was filmed live November 6, 2021.

Rooting the Femur Heads Back in Their Sockets

For this class you will need a chair to start out, and then yoga blocks, a strap and possibly a bolster.

We start out class with one of my favorite hip warm ups, in these Warrior III variations we work on getting the femur back in the socket. This can help improve range of motion, and access to strength at the back of the pelvis, and help to alleviate strain on the hip flexors. From this strong work it can be easier to connect and feel more subtle movements in the reclining stretches. We continue to work with awareness of the head of the femur in all the floor warm ups. Then we come back to standing work to feel the strength and mobility of the legs in the standing poses. This class was filmed live November 2, 2021

Twisting into Backbends

For this class you will need blocks and a blanket and a strap. We start off slow, warming up laying down. Today we practice the leg stretches in the strap after some lovely hip opening. From there we continue to find core strength while still and then while moving. This strengthen allows us to move deeper as we work into standing poses. In standing we work on moving the spine in all directions, this extra attention just may open up more room to twist in revolved triangle and revolved half moon pose. We end with the option to try camels pose, ustrasana. This class was filmed live November 1, 2021.