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 ...

Spinal flexion is the action that rounds the spine in and forward, like in cat pose. This moves and stabilizes all the segments of your spine. In this class we will work on building range of motion by creating strength in the front of the body and opening up the posterior chain.

This practice aims to intentionally quiet the chatter of the mind and replace it with calm attention to breath and body. Have a blanket, two pillows, and a block or box.

Because life happens in front of us (our hands and eyes point this way!), many of us have front bodies that are generally stronger than the back. This short gentle practice aims to provide tools to balance the front and back out more. A fair about of these exercises are practiced on the knees, so...

This gentle practice focuses on stretching and self-massage for the hands and feet. Have a blanket for the kneeling poses!

This gentle practice happens entirely on a chair, with no standing or laying poses. We will do some spinal mobilization, some chair lunges, and end with a few deeper stretches. Have a block or two if you would like, and a chair that doesn’t roll or slide (put it on top of your yoga mat for more s...

Rotation is a fundamental movement of the elbow capsule. Pronation (sometimes referred to as internal rotation) is the action of turning the forearm and palm towards the ground. This action helps us put force into the ground and helps stabilize the hands and shoulder in arm balances. This FRC bas...

This restorative practice uses one each pillow, block, and blanket, and focuses on the idea of softening into the situations we find ourselves in.