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.

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.

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 ...

The scapula (shoulder blade) is a concave structure on a convex base; depression is the action that wraps the shoulder blade down and in on the ribcage. These muscles, mainly the lower trapezius, tend to get de-conditioned due to modern lifestyles and are commonly overpowered by their opposing mu...

This is a quick class focused on toe extension, or the action of lifting the toes away from the ground, having good toe extension is vital for the final phases of walking and running and allows us to effectively push off from the ground. We will be doing some weight bearing on the toes; if that f...

Scapular Retraction is the movement that pulls the shoulder blades towards each other. These muscles of the mid back create structure behind the spine and help open the front of the chest and ribcage. Modern lifestyle can sometimes leave these muscles deconditioned and unable to move through thei...

In this seated, twisting focused class, we focus on building range of motion in spinal rotation. We first get in touch with our core muscles, mainly the obliques, and use their strength to help us twist deeper. This is an efficient, single joint action class; you wont need any props, but somethin...

Plantar flexion is your body's gas pedal: this action drives force into the ground to push us forward or lift us up. The big muscles on the back of the calves are powerhouses of movement, but we tend to lose the end ranges unless we use them regularly. This is a short class in which we work both ...

Elbow supination is the action that turns the forearm up. This action assists in shoulder external rotation and pulling movements. This class focuses on increasing range of motion, opening space in the joint capsule, the deepest layer of tissue surrounding the joint, and creating structure at th...

Little movement with big impacts, as a primary point of ground contact. How your big toe moves will inform how you walk, squat, and generally move through the world. When the toes become weaker or less mobile they tend to affect things up the body. In this class, we will focus on creating more sp...

Handstand is a posture that takes a lot of balance, strength and skill. I this class we focus on the strength portion of that equation by strengthening our shoulders and wrists in the overhead position.

Class starts with some CARs and then we open up our wrist extension, as well as shoulder ext...

I love working at hanumanasana, and it's been a consistent part of my practice for the last few years. It takes a great deal of flexibility and strength to achieve and I'm always toying with new ways to work it. In this spicy class we work on building stronger and more stable hip flexors and hams...

Lateral flexion is our side bending movement, when we make a shape like a croissant. These muscles also stabilize the side body in postures like side plank. and are fundamental for having a healthy and mobile spine. In this class we bring awareness to these tissues and build ranges of motion in t...

Elbow flexion is the action that pulls the forearm towards the upper arm, like in a bicep curl. These tissues also assist in stabilizing the elbow in arm balances. in this class, we focus on building range of motion and strength in the shortened position of this movement.

Hip external rotation is the action that turns the thigh out and open. in yoga we see this in postures like pigeon, figure 4, and head to shin pose, as well as many others! Often we are working this in more passive ways. in this class we focus on active opening of these tissues and creating more ...

The Spinal extensors hold us upright and allow us to bend backwards. They are key postural muscles that help move and stabilize the back body. in this class. we focus on creating strength and range in the thoracic spine, or the upper part behind the rib cage, which tends be a be a little stickier...

The deepest tissues in the wrist form the capsule of the joint, and capsule space is needed for all wrist movements. In this class, we focus on the tissues that tilt the wrist, stabilizing the sides of the wrist and forearm. We work on waking up these tissues and bringing awareness to that area w...

Hip flexion pulls the upper and lower body toward each other. These muscles lift the thigh towards the chest, hinge the hips, and pull us into squats. In this class we will work on building range of motion and strengthening the front of the hips, and opening up the back of the hip. In this class ...

Spinal flexion is the action that rounds the spine in and forward, like in cat pose. This moves and stabilizes all the segments of your spine. In this class we will work on building range of motion by creating strength in the front of the body and opening up the posterior chain.

Shoulder Internal rotation is the action of rotating the arm bone in and down, it helps you reach behind you or push forward. This class focuses on increasing range of motion, opening space in the joint capsule, the deepest layer of tissue surrounding the joint, and creating structure at the end ...

This class focuses on building range and strengthening the wrists and fingers. We work on creating independent movement of these joints to build balanced structure in the hands. This is a progression from our last hand class with a fair amount of weight bearing; if hand and wrist work is newer fo...

Controlled Articular Rotations and take each individual joint through its full range of motion while stabilizing the rest of the body. They help us build proprioceptive awareness and neuromuscular control. as well as maintain ranges of motion. In this CARs class we progress from the basic routin...

Rotation is a fundamental movement of the elbow capsule. Pronation (sometimes referred to as internal rotation) is the action of turning the forearm and palm towards the ground. This action helps us put force into the ground and helps stabilize the hands and shoulder in arm balances. This FRC bas...

Shoulder ABduction in the action of moving the arms away from the midline, or opening them up for a big hug! This movement can be limited by weakness in the back of the shoulder or tightness in the large muscles of the chest. Strengthening the front of the chest at the end range will create more ...