Slow and Steady Restorative Practice

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

We start out with a lovely long warm up. First up we take a chest opener to slowly work on posture and breathing. From there we continue to stretch and warm up and build to the leg stretches with the strap. From there we stand for more shoulder warm ups and work at the wall. We then do a few slow standing poses to feel into the strength of our legs. This class was filmed live May 31, 2022.

Dynamic Movements with Breathing Focus

For this class you will need a little wall space, blocks, a bolster, and a blanket or pillow to pad you knees.

We start out slow opening up the side body laying over a bolster. This helps to deepen the breathing and lengthen the the hip flexors. From there we continued to warm up laying down and then moved to standing warm ups. Here we worked more on shoulders and side body lengthening. We then built into dynamic movements to work on the skills and mobility required for squatting and took bear crawl back into a squat. Then we worked on standing poses. This class was filmed live May 30, 2022.

Shoulder Flow Part 3

For this class you will need blocks and a blanket.

We start off in a chest opener and then continue with more laying down warm ups. From there we move to standing for more shoulder warm ups and work in to gomukasana arms. Then we work on standing poses and end with purvotonasana, reverse table top pose. This class was filmed live May 21, 2022.

Shoulder Flow Part 2

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

We start off working on breathing while side lying over the bolster. Opening up deeper breathing can help ease out shoulder tension. From there we stretch out the front chest muscles that can restrict shoulder range of motion and cause pinching. We continue with some more reclining warm ups and then work our way to standing. We use the wall to continue to work on shoulder strength and then build in to standing poses. We also work on shoulders in hands and knees to find the serratus anterior muscles and in side plank to put it all together. This class was filmed live May 17, 2022.

Shoulder Focused Flow Part 1

You will need an open corner for this practice and blocks and a blanket.

For this class was start laying down and then progress to shoulder work at the wall. The corner allows us to press out and widen the collar bone as we open the front chest muscles. Feel how this work effects your posture. From there we work into serratus anterior work and side plank for strength and then move into standing poses. Sorry for any funky editing and quality, my internet cut out mid class. This class was filmed live May 16, 2022.

Working At The Wall Part 2

For this class you will need a spot at the wall, blocks and blankets.

We start out laying down for a flow style warm up. This soft opening can help set the tone for a more relaxed ease into the practice. From there we work on warm ups standing at the wall and then incorporate the wall with many of the poses. We end in supported bridge pose. This class was filmed live May 14, 2022.

Lower Body Reset

Feeling stiff? Come stretch out in this 25 minute dynamic sequence. We will focus on moving our spine, hips and legs in this accessible flow. All can be done seated and standing with the use of your chair.

Neck, Shoulders and Upper Back Reset

Do your shoulders and neck feel a little tight? Spending a lot of time looking at a screen? Pause for about 15 minutes and stretch out in this short and sweet class that focuses on neck, shoulders, wrists, and eye care. This class will leave you feeling refreshed!

A Twisting Practice

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

We start off with legs up the wall and then hip stretches with the support of the wall. From there we progress to standing and taking more warm ups at the wall. The sturdy support of the wall can help us to feel grounded and more open as we move. From there we work into twists and end with Warrior 3, Half Moon and Revolved Half Moon poses. This class was filmed live May 10, 2022.

Working at the Wall

For this class bring the narrow end of your mat to the wall and have blocks and a blanket.

We start off standing for a change of pace and do some warm ups at the wall. The wall can offer some lovely support and a grounding feeling to the warm ups. We work on two hip glide moves to set the femur back into the socket and then work on deep breathing and hip external rotation while laying down. We continue to use that wall in support for lunges and our standing poses and work up to half moon and revolved half moon. And then we try out a few back bends. This class was filmed live May 9, 2022.

Upper Body Reset, Nerve Glides, and Breathing

In this class we start off with breathing and then work into nerve glides to work on hand, wrists, and shoulder health. From there we take deeper and active chest stretches. Then we wam up the spine with the support of the chair and build strength again at the wall. We end with breathing work seated.

Standing Tall Part 3

For this class you will need a spot at the wall, blocks and a blanket.

We continue our work on posture and standing tall with an emphasis in the hips. Try out lizard pose and catching the back foot for a deep hip flexor stretch. We end class will reverse table top pose and then some belly down backbends. This class was filmed live May 7, 2022.

Standing Tall Part 2

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

We start out in a chest opener to address posture and then continue to warm up laying down. From there we stand up to stretch the hips with the aid of a chair. From there we work on standing poses and balancing poses to utilize the length and strength we have found. This class was filmed live May 3, 2022.

Standing Tall After Sitting

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

We start out in a chest opener and then laying down to warm up the body. From there we work on posture correctives at the wall for shoulders and then using a chair for the hip flexors. From there we work into balancing poses and being able to move gracefully between poses. This class was filmed live May 2, 2022.

Rotating From The Hips

For this class you will need blocks and a blanket.

We start off laying down and move into standing warm ups. We spend some extra time drawing the femur back into the sockets in preparation for the standing poses. This is another take on our anti-rotation work at we rotate from the hips rather than the spine. We end class with a relaxing stretch in pigeon pose before savasana.

Core with Resistance Band Part 2

For this class you will need one long resistance band, blocks and a blanket.

We start off laying down for the warm up and then move into standing core work with the resistance band. From there we move into fluid poses utilizing the stability we have found. This class was filmed live April 26, 2022.

Core with Resistance Bands

For this class you will need one long resistance band, blocks, and a blanket.

We start off laying down and then progress to standing warm ups. From there we loop the resistance band on a door knob to hold onto in chair pose and lunges. This aids in finding the core and connecting this shoulders with the pelvis. This stability serves us as we move into our flowing sequence. This class was filmed live April 25, 2022.

Anti-Rotation Work Part 3

For this class you will need blocks, a blanket, and a spot at the wall.

We start off laying down to warm up. From there we move to standing and at the wall for shoulder work. All through out class we continued our anti-rotation work for body integration and a strong core. This strength and body connection aids as we move through more challenging poses. This class was filmed live April 23, 2022.

Anti-Rotation Work Part 2

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

We start off laying down to warm up and work on core strength in our anti-rotation work. From there we continue our warm up standing for the shoulders. Then we try out anti-rotation work in spinal balance and side plank. This all aids in stability for the standing poses. This class was filmed live April 19, 2022.

Anti-Rotation Work for Backcare

For this class you will need blocks and a blanket, optional hand weight (5-10 pounds) and a spot at the wall.

We start off warming up laying down and do a little extra to fire up our core. From there we move to standing to get the shoulders and hips warmed up. Throughout class we alternate between work where we are trying not to rotate (anti rotation work) and where we are working on twisting. Moving between these two we build body awareness, control, and lots of stability through the spine. And a stable spine is a happy spine! This class was filmed live April 18, 2022.