30 minutes to urdhva dhanurasana (upward facing bow) with time for a full cool down? Let's do it! This strength-based practice preps the body to backbend with the arms overhead, and includes the option to stay with setu bandha sarvanghasana (bridge pose). It includes a full, seated cool down.

The yoga supports us, even when deep inspiration is unavailable. This is a slow, purposeful practice intended to soothe and calm our frazzled nervous systems. It opens the legs and hips and closes with extensive seated hip openers.

It's not just swimmers who get tight in their legs and chest! This technical practice was created by Justicia to reset her body after swimming laps by focusing on external rotation in the shoulders and stretching the hamstrings, quadriceps and hip flexors. It's accessible, and great for anyone wh...

Concealment and destruction are natural parts of the cycle, and they often give way to revelation. This class preps for eka pada koundinyasana II (k-sage arm balance) by strengthening the core, arms and legs and stretching the hamstrings and hips.

The winter solstice invites us deep into our selves. This practice focuses on moving from the muscular support of our core, and includes hamstrings, hips and twists.

A great practice if you've found yourself hunched over your computer too much! We use two blocks in this practice to help open the chest, shoulders and upper back.

By keeping up with our traditions and small, daily routines, we input a grounding sense of normalcy during uncertain times. This full-spectrum practice is active and efficient and includes backbends (moves towards urdhva dhanurasana or upward facing bow) and offers options for all levels.

Give your hands and wrists a break! This 30 minute, full spectrum practice has no weight bearing on the hands. It includes standing poses, balancing and plenty of twists and side bends, Have 2 blocks handy if your hamstrings are tight.

During times of uncertainty, we can turn to the cycles around us and within us to stay grounded. This 75-minute, full spectrum practice includes ustrasana (camel pose) and urdhva dhanurasana (upward facing bow), with plenty of prep and an extended cool down.

The QL (quadratus lumborum) is a muscle that often gets cranky in the lower back. This mini-practice targets those muscles to create space across the low back.