Strength is the necessary foundation for effective flexibility. This practice aims to strengthen the hip flexors and hamstrings after a familiar warm up. It includes skandasana (side squat), standing balance poses and intentional hamstring strengthening work in setu bandhasana (bride pose). A bla...

In this class we focus on building range of motion in hip adduction, which is the action of bringing the leg towards the midline. We stretch out the outer thighs and strengthen the inner thighs for a stronger and more mobile midline. A blanket is helpful but not required.

This practice focuses on inviting the mind to find a quiet softness as the body rests. Have a yoga bolster and two thick blankets as props.

Hip extension is the action that pulls the leg behind the body to help propel us forward, pull us out of a deep squat, and help move and stabilize in backbends. In this class, we focus on building range of motion and strength in the back of the hip, and opening up the front of the hip.

This basics practice proceeds as a workshop, building up to bridge pose with the hands bound. We will do a short warm up, prepping shoulders and hips for the backbend, and then progress through a sequence of bridge variations. Have two blocks, a blanket, and a strap.

Crossing both the pelvis and the knees, happy hamstrings are both long and strong, but as a long muscle group it's easy to forget to train them in their shortest position. Without good knee flexion, the often overactive quadriceps can take over and create unbalanced tension. In this basics class ...

This gentle practice clearly and carefully mobilizes the spine in the various directions that it moves in - front/back, side/side, and rotation. We will do a few poses on the knees, so have a blanket or other cushion if needed.

To know love is to know grief. This efficient asana practice aims to embody self love through familiar standing poses, supported heart openers and accessible backbends. While moving through seasons of grief, we remember that we are always helping when we sync up our body with our breath. We griev...

This practice begins with a full spectrum practice including sun salutations, triangle, and an eagle hybrid balance. It then transitions to end with two restorative poses. Have a thick blanket and a yoga bolster (a few pillows to replicate the size and shape of a bolster work great!)

This gentle practices includes mobility movements for the hips as well as poses are focus on as many directions of hip movements as possible, including some balancing poses. Have a blanket.

When we visit the basics with intentionality, we find that not only are the basic poses and movements indispensable, they're not really all that easy! This full spectrum practice includes CARs for the shoulders and spine, as well as all four movements of the spine. A familiar standing pose warmup...

This restorative practice uses 2 pillows and 2 blankets. We will do a few supported poses and end with a segmented body relaxation that leads into a long savasana.

This mobility practice targets the hands, fingers and wrists, and is a wonderful complement to a regular asana practice. It focuses on the less used functions of finger extension and wrist flexion, aiming to create more balanced strength in our hands. Most of this practice is seated, and you may ...

This basics practice breaks down the fundamentals of side plank and goes through 4 variations of the pose, ending with the classic form. Choose your stop along the way and repeat as necessary. Have a blanket for your knees!

This practice starts with a cooling form of pranayama and moves onto gentle backbends and hamstring opening. We end with a few restful restorative poses. Have a blanket and two blocks.

Discomfort in the low back is often the result of tightness and weakness in the legs and pelvis. This practice aims to support the low back via stretching, strengthening and mobility work of the thighs and pelvis. After opening the quads, hamstrings and hip flexors, practice progresses to mobilit...

This restorative practice uses more pillows than usual - two throw pillows and two bed pillows.

Yoga reminds us that our nature is change, and we learn to align with that change on and off our mat. This efficient, mobility-informed flow aims to get blood flow throughout all of the body's major joints, and move the spine through all of its actions. You'll need a block!

This practice goes through the mechanics of lizard lunge and answers the age old question - is it a strength pose or a stretch pose? Have two blocks and a blanket!

**This practice is an intermediate basics practice. It is recommended that you are quite familiar and relatively comfortable with ardha chandrasana (half moon) before enjoying this practice.**

Ardha chandrachapasana (half moon sugarcane variation) is half moon with a quad stretch. We will progr...

Long travel can wreak havoc on the lower back. This efficiency practice aims to release low back tightness from too much sitting with progressive side bends, twists, hip openers and hip extension. Two blocks and a blanket could be helpful.

This practice takes place almost completely standing, with only a short meditation at the end taking place seated or lying down (your preference). This practice is great if you want to move through an entire practice without any pressure on knees or wrists, and offers modifications if anything we...

Chronic tightness in our hip flexors (psoas major) is common when we sit a lot, and the issue is not only that these muscles are short, but also that they're weak. This efficient practice incorporates progressive strengthening and lengthening of these muscles, moving towards supta virasana (recli...

This basics practice is delivered workshop style as we prepare for and break down the quad stretch pose of half frog (ardha bhekasana). Have a blanket, two blocks, and a strap of some kind.