By keeping up with our traditions and small, daily routines, we input a grounding sense of normalcy during uncertain times. This full-spectrum practice is active and efficient and includes backbends (moves towards urdhva dhanurasana or upward facing bow) and offers options for all levels.

The upanishads ask that we light a fire inside to stay on the path of yoga. This practice includes push ups for strenthening and hamstrings and twists to prep for paivrtta ardha chandrasana (revolved half moon pose). Have a strap if you use it for binds.

The winter solstice is a time that calls for deep inner listening, and the yoga mat is the perfect place to dive in to our selves. This practice moves towards backbends (but not super deep ones), and includes an extended cool down of twists, seated hip openers and side bends.

The yoga supports us, even when deep inspiration is unavailable. This is a slow, purposeful practice intended to soothe and calm our frazzled nervous systems. It opens the legs and hips and closes with extensive seated hip openers.

The QL (quadratus lumborum) is a muscle that often gets cranky in the lower back. This mini-practice targets those muscles to create space across the low back.

The winter solstice invites us deep into our selves. This practice focuses on moving from the muscular support of our core, and includes hamstrings, hips and twists.

This class streamed on Christmas Day, giving just a slight sense of normalcy during this strange time, as Justicia has led class on most holidays over the past decade. Practice opens the front body in preparation for backbends, including gherandasana (pictured in the opening frame). A strap may b...

We can invest in the small routines and rituals in our daily life to hold ourselves together during difficult times. Practice focuses on hips, hamstrings, and the muscles of the IT band. A block and strap will be helpful if you're feeling tight in the legs.

We can input a structure to acknowledge our blessings and gifts and hold those in the same place as our challenges. Practice includes hamstring stretches to move towards the full form of vasisthasana, and offers variations for all.

This quick practice focuses on the three components of twisted monkey - twist (of course!), backbend, and quad stretch. Prioritizing healthy shoulder placement, we make our way through the ingredients of twisted monkey to end up in the pose. A brief savasana and you are on with your day. (Have a ...

In this full spectrum practice, all movements of the spine are included (flexion, extension, lateral bending and twisting). This accessible practice includes a little bit of everything for a well-rounded maintenance practice.

Focused and efficient! Open your hips (including outer hip rotator as well as inner hip flexors) and hamstrings in this practice. Through careful, sequential sequencing the muscles of the pelvis and legs are effectively targeted.

Give your hands and wrists a break! This 30 minute, full spectrum practice has no weight bearing on the hands. It includes standing poses, balancing and plenty of twists and side bends, Have 2 blocks handy if your hamstrings are tight.

30 minutes to urdhva dhanurasana (upward facing bow) with time for a full cool down? Let's do it! This strength-based practice preps the body to backbend with the arms overhead, and includes the option to stay with setu bandha sarvanghasana (bridge pose). It includes a full, seated cool down.

Get grounded! This efficient practice focuses on opening the legs and hips to ground the body, soothe the nervous system and take the energy down a notch.

A great practice if you've found yourself hunched over your computer too much! We use two blocks in this practice to help open the chest, shoulders and upper back.

Yoga invites us to be as mindful at the end of a cycle as we are at the beginning. This uptempo class includes chest openers to move towards mermaid pose, and focuses on stabilizing the bottom of the ribcage to backbend freely.

It's not just swimmers who get tight in their legs and chest! This technical practice was created by Justicia to reset her body after swimming laps by focusing on external rotation in the shoulders and stretching the hamstrings, quadriceps and hip flexors. It's accessible, and great for anyone wh...

The same key actions give leverage in both back bending and forward bending. This efficient practice preps the body for back bending and forward bending by rooting the femurs and stabilizing the low ribs.

Concealment and destruction are natural parts of the cycle, and they often give way to revelation. This class preps for eka pada koundinyasana II (k-sage arm balance) by strengthening the core, arms and legs and stretching the hamstrings and hips.

This short practice focuses on hamstring and outer hip stretches. After a quick warm up, we start with hamstring activation and balance to support safe access to deeper stretches like pigeon thigh stretch and revolved triangle. No props are necessary!

The breath is like a light inside the torso, illuminating all parts of the body. This is a balanced practice that moves towards backbends with thoughtful preparation of chest openers, thigh stretches and spinal extension within a moderately paced class. A block and a strap may help.

The Muck of Concealment: 75 min open levels hip openers towards padmasana (lotus). Option for sirsasana (headstand), and transitioning from sirsasana to bakasana (crow). Access to a wall helpful.

Little by little, again and again: this is how all learning progresses. 75 min all levels hip openers and arm balances. Moves towards bakasana and eka pada galavasana, includes plenty of standing balancing poses.