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 ...

Controlled Articular Rotations (CARs) are a full body exploration of our joints and how we move. As we progress through this routine, try to move only the joint you are working with, while noticing how other body parts want to move and compensate. With practice, you will develop consistency and i...

The scapula (shoulder blade) is a concave structure on a convex base; protraction is the action that wraps the shoulder blade forward and around the ribcage, and also stabilizes the shoulder blade against the ribcage. This action is driven mainly by the serratus anterior, which is a powerhouse fo...

The triceps are the long muscle group on the back of the arm that cross both the shoulder and the elbow. They assist in upper body pushing movement both in front of and behind the body. In this basics class, we focus on bringing them into their shortest position, behind the body. Lengthening them...

Elbow supination is the action that turns the forearm up and out. Rotation is the fundamental movement of your elbow joint; the deepest muscles and tendons are rotational, and all the other movements are layered on top of these. In this class, we focus on building range, increasing joint strength...

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 ...

Your hamstrings are a group of three muscles in the back of your thighs. These long muscles cross the hip and knee, so they have multiple joint actions, and are important stabilizers of the pelvis. This class works on making hamstrings resilient and mobile in both their lengthened and shortened p...

This short functional range conditioning practice is an excellent way to be proactive about your shoulder health. The shoulder is the most mobile joint in the body, and as such it greatly benefits from regular mobility and stability training.

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...

In this downtempo class we focus on strengthening the wrists and hands using isometrics and light movement. this class is non weight bearing and aims to create base level strength and functional mobility in the hands and wrists.

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...