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 ...

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.

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...

Our nature is change; when we step into our adaptability, we are strong and resilient. This practice applies Functional Range Conditioning (FRC) work for shoulder flexion to support the arms overhead in backbends. This work will help you build both mobility and stability in your shoulders as you ...

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 ...

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...

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.

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...

This playful practice

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...

The body and breath are wondrous, but we can get caught up in our mundane daily life and lose our connection to wonder. The Sanskrit word for wonder is adbhuta, and our yoga practice can help us cultivate adbhuta. This backbending practice moves towards kapotasana (pigeon) via shoulder and chest ...

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 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...

The inner experience in a posture is more important than the outer expression. This backbend-focused class builds slowly, methodically opening the shoulders, chest, quads and hip flexors to prep for urdhva dhanurasana (upward facing bow) with an option to deepen with dwi pada viparita dandasana (...

Yoga practice is a place of refuge that we must protect during difficult times. This practice moves through a number of twists, chest openers and back bends with special attention to keeping the integrity in the core. It includes variations of ustrasana (camel pose), and technical instructions fo...

The future appears as the past to inform the present, and the yoga mat is an excellent place to see this in action. This practice builds towards hanumanasana (monkey splits) and eka pada koundinyasana (arm balance that needs long hamstrings) with careful hamstring opening and twists. It ends with...

End range flexibility should always be expressed in terms of strength. This class moves towards backbends with the arms in the overhead plane as strength-based expressions. Class includes a few variations of pincha mayurasana (forearmstand), so a wall may be helpful. The sequence deepens progress...

This backbends practice was specifically designed to support the SI joint in backbends, especially if it's prone to hyper mobility. But you don't need SI issues to enjoy this grounded approach to ustrasana and urdhva dhanurasana via strong work in standing poses and technical alignment of the sac...