In this practice we will prepare and break down ardha hanumanasana, or half split. We focus on how to engage the muscles properly so as not to injure or overstretch, and end with a few cooling poses before savasana. Have a blanket and two blocks (one block will also work, but two is better if you...

Ankle Dorsiflexion is the action that brings the top of the foot towards the shin or pulls the knees over the toes. Good dorsiflexion allows us to pull ourselves deep into a squat and sets up the late stance of gait, propelling us forward.

These muscles (primarily tibialis anterior) are on the ...

This restorative practice focuses on the basics of restorative as well as the concept of simplicity. Have two pillows and a blanket for this gentle practice!

Fun fact: knees rotate! This often overlooked and under trained action is crucial for health and movement capabilities of the lower limbs. It's a key to unlocking tight ankles and hamstrings, and is a game changer for sports that require quick changes of direction. Keep your knees happy and stron...

Humans are one of the few mammals with a laterally oriented shoulder, this gives us the ability to have a huge range of motion, and as the shoulders capsular function rotation is the base of all that movement. Whether you're throwing, swimming, or just digging in the garden the movements from ext...

Your feet are a primary sense organ for telling your brain what is happening on the ground below you. Everything that happens there reverberates up the kinetic chain, so any lack of mobility or stability here can affect the rest of the body.

This mobility class works on rotation and dorsiflexi...

This basics practice focuses on opening up the shoulders and hips in as many planes of movement as possible! Have a blanket and a strap.

Our lives are very linear, so it makes sense that many of us lack end range rotation, in this class we will work on restoring some of that rotations to create more mobile hips

This practice gets warm quick and goes through multiple verisons of side plank, heading towards one legged side plank, ending with a gentle cool down series. Have a blanket for your knees!

Whether you're trying to flip over from downward dog, or turn the hand forward in Half Frog, happy shoulders need a lot of rotation to move through their ranges of motion. In this class we will build rotational strength and capacity in our shoulder capsule!

This class focuses on opening up the parts of the body that tend to get tight during pregnancy and strengthening the arms to help prepare you to carry all of the things - baby, diaper bag, car seat, etc. Make sure you have water nearby and listen to your body - rest and modify as needed.

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This practice is partially gentle mobility poses and partially restorative poses. We start with mobility, opening upper and lower body, and then transition to relaxing restorative poses. You will need a blanket and two pillows.

In this practice we break down mermaid pose. It is a deep quad stretch in pigeon pose, and is a fun and funky balance on the shin and knee. We will prep with lots of quad and shoulder opening, and then play with a few versions of mermaid. You will need a strap and probably a blanket. Blocks can b...

Support yourself when have to sit a lot with this low back self care practice. This class includes all the movements of the spine, and rinses the lower body with forward folds, hip openers, and quad stretches. This is an efficient yet thorough approach to freeing up the low back after sitting. A ...

This class focuses on opening up the parts of the body that tend to get tight during pregnancy and also builds some heat with standing poses and wall sits. If you're further along, you may want to set yourself up with the long side of the mat against a wall, for more stability. Make sure you have...

I notice myself hardening in the front body when these Spring days take a turn for the colder and damper. This practice aims to open across the chest and front shoulders with a supported heart opener on a block, poses like purvottanasana (upward facing table), bhekasana (frog) and ustrasana (came...

This restorative practice is geared towards people who already have a fair amount of mobility and flexibility in their hips, knees, and ankles. We will be doing child's pose and half hero's pose, both of which require deep flexion in all of the joints. if you are comfortable with these poses in r...

When I was new to postural yoga, I learned that backbends were not just about the ability of your back, but that you needed open shoulders and thighs as well to complete the shape. We will focus on all three of these places as we prepare for bow pose. Have a block, a strap, and a blanket on hand ...

In this gentle, prenatal-friendly class, set yourself up with the long side of the mat against an empty wall. We tend to become less stable during pregnancy because of the hormone relaxin and a shifting of our center of gravity. This class will focus on opening up the parts of the body that tend ...

Bound side angle is a deep pose and deeply rewarding pose. With a strap, it becomes very doable and is a wonderful way to open the chest. We will spend plenty of time stretching the shoulders to prepare, and then break down the pose from the bottom to the top so that it all makes sense. Have a st...

Revolved half moon is a tricky balance, deep twist, and major hip opener. Therefore it can feel really gratifying to explore and play with! Have two blocks on hand for breaking down this challenging pose.

In busy times and times of change, the breath is always there to help ground us in the present moment. A gentle, full spectrum practice with lateral standing poses, standing balancing poses and backbends, moving into Ardha Chandra Chapasana (sugarcane pose). It would be helpful to have two blocks...

As we approach the winter solstice, we are reminded that life will ask us to move into darkness. We'll want to do so with presence, mindfulness and self care. This practice centers forward bends, targeting the backs of the thighs (hamstrings) as well as the back of the torso.

This practice uses a blanket and two pillows for a belly down backbend, bridge, and legs up on the pillows.