This short practice includes one leg at a time up a pillow ramp and then a long savasana. Have two pillows and at least 1 blanket (have a second to cover up with if you like!)

Scapular Retraction is the movement that pulls the shoulder blades towards each other. These muscles of the mid back create structure behind the spine and help open the front of the chest and ribcage. Modern lifestyle can sometimes leave these muscles deconditioned and unable to move through thei...

This gentle practice starts standing and makes it's way down to the floor, focusing on grounding through the feet, then hands, then hips and back of head. Have a blanket handy.

In this seated, twisting focused class, we focus on building range of motion in spinal rotation. We first get in touch with our core muscles, mainly the obliques, and use their strength to help us twist deeper. This is an efficient, single joint action class; you wont need any props, but somethin...

This gentle practices includes mobility movements for the hips as well as poses are focus on as many directions of hip movements as possible, including some balancing poses. Have a blanket.

Plantar flexion is your body's gas pedal: this action drives force into the ground to push us forward or lift us up. The big muscles on the back of the calves are powerhouses of movement, but we tend to lose the end ranges unless we use them regularly. This is a short class in which we work both ...

Elbow supination is the action that turns the forearm up. This action assists in shoulder external rotation and pulling movements. This class focuses on increasing range of motion, opening space in the joint capsule, the deepest layer of tissue surrounding the joint, and creating structure at th...

This full spectrum practice moves through classic poses such as triangle, warrior 1, and low lizard. Have a blanket and a block.

As we travel our path of spiritual pursuits and gather insights, we must still always tend to the mundane, everyday parts of life. This accessible, full spectrum practice opens with a familiar, warming flow of sun salutations and standing poses. It progresses to standing balances, and closes with...

Little movement with big impacts, as a primary point of ground contact. How your big toe moves will inform how you walk, squat, and generally move through the world. When the toes become weaker or less mobile they tend to affect things up the body. In this class, we will focus on creating more sp...

This gentle practice focuses on core stabilization by going through various ways of strengthening these muscles. One pose is completed in hands and knees position - have yoga blocks or dumbbells if having your hands flat is too much for your wrists. You will also need a blanket for your knees.

This mobility-informed, full spectrum practice gets blood flow through the major joints and incorporates all four movements of the spine into an efficient, accessible practice. A familiar standing pose opening is followed by deeper work in postures like low lunge, gate pose, and squat. Class ends...

Body scans are a form of meditation that brings attention to the body piece by piece. This is my personal adaptation of a body scan meditation that I use frequently when I have trouble falling asleep or otherwise relaxing. Have whatever props you would like to be comfortable either seated or in s...

This practice goes into 3 gentle backbends - sphinx, low lunge with a backbend, and bridge, while covering ways to make them feel excellent instead of painful. Have a blanket and a strap!

This practice begins with a type of pranayama called sama vritti and ends with the restorative pose of legs up the wall. Have a comfortable blanket, bolster, or pillow to sit on for pranayama and any comfortable, cozy clothing or blankets that you wish for.

A traditional yoga practice contains a lot of weight bearing on the hands and wrists, and that repetitive movement can take a toll over times. This mobility inspired practice is entirely non-weight bearing in the upper body, and looks to create more balance in the wrists and hands. After the open...

This basics practice focuses on stretching both the fronts and sides of the hips. We start with sun salutations, and go into various hip stretches, talking about ways to make them more effective. Have a blanket and two blocks.

Yoga Nidra is a type of guided meditation that is often practiced in savasana. Have comfortable and warm clothing, pillows - perhaps under your knees - and plenty of blankets for a very cozy setup. (We will be in savasana or your preferred meditation posture the whole time.)

Lateral flexion is our side bending movement, when we make a shape like a croissant. These muscles also stabilize the side body in postures like side plank. and are fundamental for having a healthy and mobile spine. In this class we bring awareness to these tissues and build ranges of motion in t...

Elbow flexion is the action that pulls the forearm towards the upper arm, like in a bicep curl. These tissues also assist in stabilizing the elbow in arm balances. in this class, we focus on building range of motion and strength in the shortened position of this movement.

This basics practice moves through a few sun salutations to begin before engaging with lunges and deep side bends to really open the side body and hip flexors. We end with bridge on a block. Have a bock and a blanket or cushion for the knees!

This restorative practice uses just two blankets and a wall space that is sturdy and free of windows or art and about 3 feet wide (a door will work if that’s what you’ve got!). Wear something comfortable, including socks if your feet get chilly.

The Spinal extensors hold us upright and allow us to bend backwards. They are key postural muscles that help move and stabilize the back body. in this class. we focus on creating strength and range in the thoracic spine, or the upper part behind the rib cage, which tends be a be a little stickier...

Hip flexion pulls the upper and lower body toward each other. These muscles lift the thigh towards the chest, hinge the hips, and pull us into squats. In this class we will work on building range of motion and strengthening the front of the hips, and opening up the back of the hip. In this class ...