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...

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...

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

Shoulder extension brings the arms behind the back and activates all the muscles of the back of the arm. This is a common position in many movement practices and our daily lives in general, so it's important to have good structure here. We will be partially weight bearing on the wrists; if you'd ...

Elbow flexion does the action of the classic bicep curl. These muscles pull the forearm towards the upper arm. They are strong muscles that often don't get worked in an asana practice. This class is great for people with mobile elbows that tend to hyper extend. It is excellent to pair with should...

Wrist flexion is the action that pulls the palm of the hand towards the forearm, the muscles that press into the ground when we place our palms flat (a common position for many movement practices, including yoga). In this class, we focus on strengthening the short range of these muscles while str...

In yoga we do a lot of passive deep hip flexion, malasana (yogi squat), janu sirsasana (seated head to knee pose), and many others, in this class we work on strengthening the hip flexor muscles and creating active hip flexion, training our hip flexors to pull us in, rather than sitting in our fle...

Our hands connect us to the world and assist us in interacting with it, and are often overlooked in training. This class focuses on wrist extension (our palms down position) that is found in a variety of movement practices and very common in yoga. We focus on creating strength and generating for...

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!

Shoulder flexion (arms overhead) is common in countless yoga postures, as well as many other movement practices. Whether you're doing down dog or putting your groceries away in a high cabinet, our ability to lift our arms overhead with ease and control is fundamental to our lives. Shoulder flexio...

Start Functional Range Conditioning (FRC) here. Learn the basics of FRC in this quick introduction, then progress to the joint-specific practices.

This strong practice aims to create strength and stability throughout the body (especially the hips and low back), and has a soft focus on rotation.

Easy movement, myofascial release and a guided body scan are sequenced to chill the body out and aid in rest and recovery. Have a ball (thera-ball, tennis ball or similar) and a block.

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).

A little bit of everything to get the blood moving! This active, full-body practice addresses all of the body's major muscle groups.

Navigating and being comfortable in uncertainty. 60 min all levels practice with a focusing on foundation in balancing and backbends, moving towards upward facing bow.

Warm up all your joints! The shape of the joint dictates its movement, in this practice we will explore the different joints and get in touch with the movements to create fluency and fluidity.

The practice is all about the hands and feet! This accessible mini-practice will spread your toes, support your carpal tunnel nerves, and help your extremities feel and perform better.

Make time to connect with self. 60 min full spectrum flow with a focus on strengthening and releasing the hip flexors, moving towards single leg bridge.