This class breaks down the difference between flexibility and mobility, applying both concepts to the outer hips. After a familiar standing pose warm up, this class moves towards eka pada galavasana (flying pigeon), building on work in bakasana (crow pose). It ends with a brief, seated cool down ...

Hold a high vision and work towards it in consistent, small actions. This full spectrum practice leans towards backbends, prepping for urdhva dhanurasana (upward facing bow) and ustrasana (camel pose) with spinal opening and quad stretches. The full cool down includes twists, forward folds and hi...

When we garland familiar poses together in a new way, the fresh transitions give information about even the most well known postures. This accessible, all levels practice progresses through a standing pose sequence, includes a couple accessible backbends, and ends with seated twists and hip opene...

Dorsiflexion (the ankle movement that closes the front angle of the ankle) is not often addressed in yoga, so many yogis lack depth in this movement. This practice emphasizes dorsiflexion in malasana (yogic squat), skandasana (side lunge, or cossack squat), and depth in a low lunge variation. It ...

This practice is very similar to my personal morning practice these days. The sequence is based around the progression of the warrior poses, but contains additional poses that stretch and awaken the entire body. You may want a strap, block, and blanket for some poses.

To straighten the arms in urdhva dhanurasana (upward facing bow), the body needs extensive prep, including opening the quadriceps and hip flexors, prepping the spine, opening the shoulders and chest, and strengthening the wrists. This practice includes thorough prep of the full body, and also off...

The three acts of the universe are creation, maintenance and destruction; they unfold sequentially and also all at once. This practice emphasizes internal rotation of the thigh bones in the hips to move towards poses like garudasana (eagle pose) and urdhva dhanurasana (upward facing bow). It inc...

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 ...

Yoga Nidra is also known as Non Sleep Deep Rest (NSDR), and is scientifically proven to make one feel more alert, rested and focused, without sleeping! The practice is a guided relaxation and body scan, and is done completely passive in savasana (corpse pose), or similar. Have any props you use f...

Whether your shoulders are tight while your arms are overhead or you have a lot of mobility, this class is for you! In this practice, the wisdom of FRC is applied to both mobilize and stabilize the shoulders with the arms overhead, prepping for urdhva dhanurasana (upward facing bow). Practice inc...

This full spectrum class has a bit of everything, and focuses on strengthening the glute medius muscles to use in backbends. The smaller and often under engaged glute medius muscles are the smaller muscle in the glute complex, and help with internal rotation of the leg, especially when the hip is...

Sometimes a 45 minute practice really hits the spot! This class focuses on opening the front body, including the chest, front shoulder and the abdominal wall. Practice begins with a familiar, accessible standing flow and progresses to deep chest and shoulder opening, closing with supine twists.

Most yogis have a 'goal pose,' and for many of us it’s some variation on an inversion or arm balance. For those of us who struggle with these poses or who are working to improve them, it’s good to go back to a practice that helps to build the strength and stability that will help make these poses...

The word mantra is made of the Sanskrit roots 'tra' (to travel or traverse) and 'manas' (which is one of the words for mind, but it also used for heart), and so one interpretation of it can be 'traversing the mind and heart.' Indeed, voice moves from the throat and so connects the head and the he...

Stay grounded this holiday season by keeping your lower body open and supple. This practice targets opening the hip flexors and hamstrings, moving towards hanumanasana (full splits) and the innovative pose super soldier via supta virasana (reclined hero's pose). It includes time for an optional i...

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 playful practice

In this mini-workshop, learn about different ways to soothe and re-align a neck that is tight from spending a lot of time at a computer, driving, etc. We will focus on shoulder alignment first, and then move to strengthening the back of the neck and upper back. Another important component will be...

When opening the backs of the legs, the tightness on the fronts of the legs must also be addressed. This practice moves towards eka pada supta virasana (one legged reclined hero's pose) by progressively opening the primary hip flexor of the body- the psoas. It includes hamstring stretch repetitio...

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...

Through a diversity of approaches, we are more likely to realize our goals; our efforts can (and should) look different and evolve over time. This practice emphasizes forward folds to open the hamstrings and move towards variations of utitha hasta padangusthasana (hand to big toe pose), including...

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...

This classic, full spectrum flow opens all the major muscle groups and joints of the body while including a little extra for the feet, ankles, hands and wrists. The familiar, moderately paced standing flow transitions into quad stretches and hip opening, and includes an innovative take on cat/ co...