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.

Heron pose is one of my favorite poses I forget to do! I love this pose, but it only feels good with a strong neutral spine, and open legs and hips. We prep with plenty of stretching to get ready for this deeper forward bend. Have a strap and a block, as well as an optional blanket for kneeling p...

Hand-to-foot pose is a balancing pose sometimes lovingly called UHP - the initials of the English transliteration of the Sanskrit name Utthita Hasta Padangusthasana. Pelvic/low back placement, foot foundation, and hamstring opening prepare for this fun pose. Have a strap with you!

This practice begins with a quick warm-up that focuses on hamstring and shoulder opening to prepare for L pose, a wonderful prep for handstand and challenging pose on it's own! We talk about healthy placement, vital concepts to think about, and how to safety transition in and out of this pose. Ha...

Chest openers, shoulder openers and smart stretches for the hip flexors prep for dwi pada viparita dandasana (upward facing backbend on the forearms) in only 45 minutes with plenty of time to cool down. This class warms up quickly with push-ups and standing poses for backbends with the arms overh...

This restorative practice focuses on getting out of the way of your breath while prioritizing kind attention to relaxing the body. Start with a hip release, followed by a twist and a heart bench backbend. End with a body scan in savasana. Have two blocks, a blanket, and a yoga strap or belt.

The muscles that move through the IT bands on the outer thighs get tight, and are easy to miss in our yoga routines. This practice targets those muscles, and includes plenty of forward folding and twisting as well. A block might be helpful!

This technical practice uses clear shoulder alignment to open the chest, spine and shoulders in backbends, especially with the arms overhead. A strap is useful if you're tighter in those areas!

This practice focuses on balance by exploring different upper body variations of tree pose. Practice the upper body positions in lunges with two feet on the floor before growing into tree. We close with gentle supine stretches. Be close to a wall or piece of furniture for balance support if you w...

A downtempo morning practice to open the body, and get ready for the day.
This entire practice is off the hands!

This full practice focuses on creating balance and mobilizing the body, moving from ground to standing and back without the use of hands. It visits ardha chandrasana (half moon) and virabhadrasana III (warrior 3).

This practice offers a full spectrum practice that avoids any kneeling poses, and talks briefly about one contributing factor to some knee pain, hyperextension. Perfect for anyone who dislikes or is unable to kneel. Have a blanket and block on hand, and maybe a strap if you use one for quad stret...