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....

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!

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!

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!

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!

Justicia does flow! This 30-minute, full spectrum practice has more movement. Link your poses with your breath and enjoy.

Low back love? Yes please! Forward folds, side bends, twists & hip flexor release designed to keep your low back healthy and happy.

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 ...

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...

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.

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.

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...

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).

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.

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.

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.