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10 min all levels w/ Justicia: efficiency practice
This 10-minute practice is perfect for when you need a little movement but don't have a lot of time. It starts supine to open the hip flexors and moves towards more active postures. Have a block!
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45 min all levels w/ Justicia: IT band muscles
The muscles that move through the IT bands on the outer thighs get tight, and are easy to miss in our yoga routines. This practice targets those muscles, and includes plenty of forward folding and twisting as well. A block might be helpful!
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45 min all levels w/ Justicia: backbends via shoulders
This technical practice uses clear shoulder alignment to open the chest, spine and shoulders in backbends, especially with the arms overhead. A strap is useful if you're tighter in those areas!
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45 min all levels w/ Justicia: shoulders
Shoulder alignment can be tricky, especially when the arms are overhead. This technical practice details healthy shoulder alignment, and moves towards urdhva dhanurasana (upward facing bow). Have a strap handy!
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30 min all levels w/ Justicia: full spectrum flow
Justicia does flow! This 30-minute, full spectrum practice has more movement. Link your poses with your breath and enjoy.
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45 min all levels w/ Justicia: happy low back
Low back love? Yes please! Forward folds, side bends, twists & hip flexor release designed to keep your low back healthy and happy.
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20 min basics w/ Justicia: align to freedom low back pain support
ALIGN TO FREEDOM 8-Week Low Back Pain Solution is Justicia's signature program that helps high-achievers, go-getters and chronic people pleasers (who’ve tried everything under the sun) heal their nagging low back pain so they can exercise, travel and pick up their kids or grandkids without being ...
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60 min all levels w/ Justicia: shoulders & chest
The guru takes the three forms of teacher, self, and community; all must be present for effective learning. This technical practice focuses on rotation of the upper arms as the gateway to chest and upper back opening. It includes pincha mayurasana (forearmstand) and ustrasana (camel pose), and in...
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75 min all levels w/ Justicia: hips & arm balances
Little by little, again and again: this is how all learning progresses. 75 min all levels hip openers and arm balances. Moves towards bakasana and eka pada galavasana, includes plenty of standing balancing poses.
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75 min all levels w/ Justicia: standing balancing & core strength
Fire it up: celebrate the unofficial start of summer. 75 min all levels with focus on standing balancing, core strengthening, moves towards kapinjalasana. Have a block handy, and access to the wall will help.
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30 min all levels mini-workshop w/ Justicia: safe sun salutations
Surya Namaskar, the sun salutation, is a powerful blend of asana (posture), pranayama (breath practice), and dhyana (meditation) designed to stretch and strengthen all of the body's major muscle groups. The sequence bestows the benefits of a complete practice including strength, flexibility, calm...
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30 min all levels mini-workshop w/ Justicia: low back
This mini- workshop details the structure of the pelvis and low back, and explains the common causes of pain. It includes a short, accessible gentle practice to relieve low back discomfort. Have a yoga mat and a yoga block (or blanket or towel).
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75 min all levels w/ Justicia: chest openers
On impact and intention: our alignment yoga practice teaches us that when our intention and action are not the same, that is a misalignment. 75 min, all levels practice that includes chest openers to prep the body for ustrasana and anjanayasana.
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75 min all levels w/ Justicia: full spectrum
Stay the course! It takes discipline to hold center and move towards a high goal. Full spectrum all levels flow, included time for pincha mayurasana (forearmstand) or dolphin, bakasana and urdhva dhanurasana.
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75 min all levels w/ Justicia: full spectrum
We must be vigilant in our anti-racism and re-commit to it over and over again. This is a soothing, full spectrum practice as the uprising over racial injustice continues that focuses on neutral pelvic and low back alignment. Option for bridge on a block.
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75 min all levels w/ Justicia: backbends & twists
The hardest part of practice is getting to the mat! Full spectrum practice that includes backbends, twists, and moves towards dwi pada viparita dandasana.
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75 min all levels w/ Justicia: twists, hamstrings, hips & arm balances
Love your fate: 75 minutes all levels practice. Twists, hip openers, hamstrings with arm balances- moves towards astavakrasana and new, modern pose known as fallen flamingo.
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30 min all levels w/ Justicia: low back love
Been sitting too much? Whether it's travel or extended time at your WFH desk, this mini-practice is designed to release the low back. It targets the hamstrings, outer hip rotators, hip flexors, and muscles of the trunk to create more freedom in the spine and pelvis, specifically releasing pressur...
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10 min all levels w/ Justicia: low back love
Sitting a lot? Tightness across your low back. This accessible practice is ten minutes to release tension in the low back- great for a break when working from home! You'll need a yoga mat, and a chair will be helpful if your hamstrings are tight.
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75 min all levels w/ Justicia: hip openers
The muck of concealment. 75 min open levels hip openers towards padmasana (lotus pose).
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75 min all levels w/ Justicia: backbends
Turn to the rhythms within you and around you to stay grounded during uncertain times. 75 min all levels, approachable backbends practice, moves towards kapinjalasana. Grab a strap.
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75 min all levels w/ Justicia: backbends
Summer Solstice practice! When we move too much in the solar plexus, our backbends will create burn out and low back pain. Steady core strength here supports backbends that energize instead of deplete.
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75 min all levels w/ Justicia: hip openers
Our yoga practice is a container that helps us hold and process everything life presents. This soothing practice dives deep into the hips, moving towards padmasana. It includes binds, so a strap could be helpful.
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75 min all levels w/ Justicia: backbends
To progress, you will need to be tenacious and stay the course. 75 min all levels w/ Justicia with extensive prep for backbends (thigh stretches, chest and shoulder openers). Options for all that move towards dwi pada viparita dandasana. Has time for pincha mayurasana (access to a wall can help).