Opening the hamstrings effectively hinges upon broadening of the back body- specifically the low back, pelvis and hamstrings themselves. This practice moves methodically through the body to create space in the hamstrings via twists, side bends and forward folds. It includes pincha mayurasana (for...

Support yourself when have to sit a lot with this low back self care practice. This class includes all the movements of the spine, and rinses the lower body with forward folds, hip openers, and quad stretches. This is an efficient yet thorough approach to freeing up the low back after sitting. A ...

What's the difference between flow yoga and alignment yoga anyway? This short class specifies what distinguishes the styles, and takes a more vinyasa flow approach to practice, linking movements with breath. The full spectrum flow aims to open the body efficiently and effectively.

I notice myself hardening in the front body when these Spring days take a turn for the colder and damper. This practice aims to open across the chest and front shoulders with a supported heart opener on a block, poses like purvottanasana (upward facing table), bhekasana (frog) and ustrasana (came...

Pushed a little too hard in your last yoga practice? Doing a new workout and feeling it the next day? This is your practice! This 37 minute class is a thorough, holistic practice that targets all muscle groups, and aims to put your body back together after a tough workout.

Even with our best intentions and good alignment, a yoga practice contains repetitive movements that, over time, can contribute to imbalance in the body. As the hands and wrists do a lot of weight bearing in modern postural yoga, they greatly benefit from stretching and focused exercises to creat...

Backbends are first attitudinal, and they both require and bestow an open heart. This practice focuses on the inner stance of back bending and heart opening, using the pranic fullness of the chest and upper back to facilitate opening the chest and upper back. Class moves towards dwi pada viparita...

Whether you have a wrist, elbow or shoulder injury, you've been working long hours at your desk, or you just want to stay off your hands, practicing without weight bearing in the upper body is possible, and potent! This 30 minute class warms the body with standing poses instead of sun salutations...

The cycles of creation, maintenance and destruction are inside each of us, as well as around us; when we can see the smaller cycles within the context of the bigger rhythms of life, it gives us perspective and poise. This full spectrum practice culminates in a technical approach to urdhva dhanura...

When we are in our highest self, we are adaptive, fluid and receptive. This efficient practice focuses on following the breath, allowing the breath to be the lead. Have two blocks handy!

There is always something to practice! If we've encountered a challenge that seems impossible, yoga teaches us how to zoom back and work on a smaller element of our goal. This practice applies that in arm balances and arm balance transitions. It includes twists, binds and plenty of hamstring open...

May our yoga practice help us expand time, elevating us from our reactive self to our higher self, who is more patient and responsive. This balanced, full spectrum practice sequences towards mermaid pose and urdhva dhanurasana (upward facing bow), and includes plenty of intentional preparation an...

Maintenance phases are times when we are asked to hold it together, times of steadiness and patience. The yoga mat is a great place to work with the concept of the maintenance phases, and allowing it to shift to the next phase when it's ready. This class moves towards the arm balances bakasana, b...

Hard times remain hard times even though we are doing our best to support ourselves and each other. This deliberate practice opens the front body methodically to prepare for kapotasana (pigeon pose), paryankasana (couch pose) and supta virasana (reclined hero's pose). It includes inversion practi...

As we approach the winter solstice, we are reminded that life will ask us to move into darkness. We'll want to do so with presence, mindfulness and self care. This practice centers forward bends, targeting the backs of the thighs (hamstrings) as well as the back of the torso.

Heron pose is one of my favorite poses I forget to do! I love this pose, but it only feels good with a strong neutral spine, and open legs and hips. We prep with plenty of stretching to get ready for this deeper forward bend. Have a strap and a block, as well as an optional blanket for kneeling p...

This efficient practice is designed to warm you from the inside out. This 30-minute flow includes push-ups and rapid fire standing poses to help shake off the colder mornings with a fiery start to your day.

During seasonal shifts, travel and other times of change, it is common to feel ungrounded an uprooted. This practice aims to anchor us back to the earth with a simple practice including twists, hip openers and forward folds.

This practice moves towards bakasana (crane pose, often called crow) with attention to supporting the wrists and opening the hips and spine. Options are given to prep the arm balance without fully lifting off, as well as working a deeper more advanced variation for those who are reliably balancin...

Instead of trying to free ourselves from desire, yoga invites us to bring forward the deepest shringara (desire) of our hearts. Our yoga is a practice, then, of uncovering what we most want. This playful practice incorporates inversions and backbends to move towards dropping over from sirsasana (...

This 25-minute practice is specifically designed to relieve discomfort from sciatica. Whether the cause of your sciatica is bulging (or herniated) discs or piriformis syndrome, this gentle practice should help you find relief.

Chest openers, shoulder openers and smart stretches for the hip flexors prep for dwi pada viparita dandasana (upward facing backbend on the forearms) in only 45 minutes with plenty of time to cool down. This class warms up quickly with push-ups and standing poses for backbends with the arms overh...

Get all the movements of the spine in under a cool 30 minutes. This is a great, accessible practice when you're pressed for time. Standing flow includes all movements of the spine; practice ends with supine twists.

In yoga, prana is defined as life force, and it relates to the element of water, flowing through channels in the body. This practice opens the hamstrings and spine for visvamitrasana (friend of the universe posture) by fortifying strong boundaries in the physical body for the pranic body to fill....