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.

Chronic tightness in our hip flexors (psoas major) is common when we sit a lot, and the issue is not only that these muscles are short, but also that they're weak. This efficient practice incorporates progressive strengthening and lengthening of these muscles, moving towards supta virasana (recli...

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.

Keeping the posterior chain (back body) strong helps the lower back stay resilient and supple. This moderate practice incorporates gentle backbends and mobility work (spinal segmentation and joint CARs) to create tone and strength in the back. It ends with hip rotations, bridge pose variations an...