**This practice is an intermediate basics practice. It is recommended that you are quite familiar and relatively comfortable with ardha chandrasana (half moon) before enjoying this practice.**

Ardha chandrachapasana (half moon sugarcane variation) is half moon with a quad stretch. We will progr...

This basics practice focuses on stretching both the fronts and sides of the hips. We start with sun salutations, and go into various hip stretches, talking about ways to make them more effective. Have a blanket and two blocks.

This basics practice is delivered workshop style as we prepare for and break down the quad stretch pose of half frog (ardha bhekasana). Have a blanket, two blocks, and a strap of some kind.

Learn an easy hack for keeping your chest lifted and back muscles engaged in chaturanga, to move toward healthier alignment during sun salutations and better technique in certain arm balances. This technique requires a yoga strap that you can make a loop with.

This basics practice focuses on chest opening and twists with half binds for added depth. Have blocks and a strap and a blanket for the knees.

This basics practice moves through a few sun salutations to begin before engaging with lunges and deep side bends to really open the side body and hip flexors. We end with bridge on a block. Have a bock and a blanket or cushion for the knees!

This basics practice aims to explore the finer details of pyramid pose. We will focus of course on alignment first and foremost, with additional details such as isometrics and the philosophy of looking and folding inward. Have a blanket and two blocks!

Camel is a wonerful backbend that requires openness in the chest, hip flexors, and quads. We will do all of those preparations and then come to a series of camel poses. Have a blanket, two blocks, and a strap.

While many basics practices focus on learning something new, this practice keeps moving with simple, most likely familiar poses. We start with sun salutations, including lunging and side stretching, and end with twists. Have a blanket or towel, and two optional yoga blocks.

This basics practice breaks down king cobra, one of my favorite belly-down backbends that doesn’t get enough love! The energetic boost from backbends can often be felt after doing the pose, so we will focus on the information and sensation in the after space. Physically, we will open the spine, s...

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...

This basics practice breaks down the actions required for a healthy and productive experience in standing split, or standing L pose. This pose can be an afterthought in all levels classes, so this practice makes sure that when it shows up for you, you are prepared. Hamstrings that are stretching ...

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...

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...

This 45 minute basics practice was developed to accommodate healing from a foot injury while still offering full spectrum mobility and strength, so no poses are practiced standing or with any intense stretch on the feet (although there are some low lunges with one knee down on the floor!). There ...

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...

This practice aims to help you wind down and get ready for sleep. Start out by clear energy from the day with some stretching and gentle movement, and move on to relaxing your body and soothing your back before bed. Have a blanket for your knees and two blocks.

In this practice we will prepare and break down ardha hanumanasana, or half split. We focus on how to engage the muscles properly so as not to injure or overstretch, and end with a few cooling poses before savasana. Have a blanket and two blocks (one block will also work, but two is better if you...

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...

This 30 minute practice breaks down the placement of triangle from placement head to toe, including tips for keeping your knees happy and safe. Have two yoga blocks if you have them, and a blanket.

In this mini-workshop, learn about different ways to use alignment and isometrics to find ease in poses that have a reputation for irritating sesnsitive knees. We focus on outer hip stretches (figure 4 and pigeon), thigh stretches (standing and sidelying quad stretch), and talk about ways to make...

This basics practice focuses on opening up the shoulders and hips in as many planes of movement as possible! Have a blanket and a strap.

I used to despise warrior 1, and it wasn’t until I changed some of the details in the alignment did I learn to love this pose. We will break down the set up and alignment, and play with the energy to make warrior 1 a pose to look forward to. Have a blanket and two blocks on hand if you like them,...