Spinal flexion is the action that rounds the spine in and forward, like in cat pose. This moves and stabilizes all the segments of your spine. In this class we will work on building range of motion by creating strength in the front of the body and opening up the posterior chain.

Shoulder Internal rotation is the action of rotating the arm bone in and down, it helps you reach behind you or push forward. This class focuses on increasing range of motion, opening space in the joint capsule, the deepest layer of tissue surrounding the joint, and creating structure at the end ...

Controlled Articular Rotations (CARs) are the foundation of a daily physical practice. This practice moves all major joints of the body through their full, end-range of movement in under 20 minutes! A balance aid like a chair or wall could be helpful.

This class focuses on building range and strengthening the wrists and fingers. We work on creating independent movement of these joints to build balanced structure in the hands. This is a progression from our last hand class with a fair amount of weight bearing; if hand and wrist work is newer fo...

Controlled Articular Rotations and take each individual joint through its full range of motion while stabilizing the rest of the body. They help us build proprioceptive awareness and neuromuscular control. as well as maintain ranges of motion. In this CARs class we progress from the basic routin...

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...

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 ...

Controlled Articular Rotations (CARs) are a full body exploration of our joints and how we move. As we progress through this routine, try to move only the joint you are working with, while noticing how other body parts want to move and compensate. With practice, you will develop consistency and i...

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...

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...

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 ...

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...