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.

In this 30 minute practice, we will do two forms of pranayama (breathing exercises) and some gentle spinal mobility focusing on twists. Have a blanket or cushion for the seated portion.

This practice is great for anyone who wants to improve their relationship with their abdominal muscles, whether it’s simply been a long time or you have had an abdominal trauma such as surgery. In my case, my surgery was almost three years ago, but I still come to these simple-yet-difficult exerc...

Controlled Articular Rotations (CARs) are a full body exploration of our joints and how we move. As we progress through this routine, try to move only the joint you are working with, while noticing how other body parts want to move and compensate. With practice, you will develop consistency and i...

The scapula (shoulder blade) is a concave structure on a convex base; protraction is the action that wraps the shoulder blade forward and around the ribcage, and also stabilizes the shoulder blade against the ribcage. This action is driven mainly by the serratus anterior, which is a powerhouse fo...

The triceps are the long muscle group on the back of the arm that cross both the shoulder and the elbow. They assist in upper body pushing movement both in front of and behind the body. In this basics class, we focus on bringing them into their shortest position, behind the body. Lengthening them...

Elbow supination is the action that turns the forearm up and out. Rotation is the fundamental movement of your elbow joint; the deepest muscles and tendons are rotational, and all the other movements are layered on top of these. In this class, we focus on building range, increasing joint strength...

This practice aims to help you wind down and get ready for sleep. Start out by clear energy from the day with some stretching and gentle movement, and move on to relaxing your body and soothing your back before bed. Have a blanket for your knees and two blocks.

This gentle practice stays off the wrists and knees. We focus on shoulder relaxation, mobility, and opening at the beginning and end with a few restorative poses. You will need a pillow and a blanket or towel.

In this mini-workshop, learn about different ways to soothe and re-align a neck that is tight from spending a lot of time at a computer, driving, etc. We will focus on shoulder alignment first, and then move to strengthening the back of the neck and upper back. Another important component will be...

This 30 minute practice breaks down the placement of triangle from placement head to toe, including tips for keeping your knees happy and safe. Have two yoga blocks if you have them, and a blanket.

This gentle practice stays off the wrists and knees. We start with simple movements and stretches, and conclude with an extended meditation. A comfortable cushion, bolster, or stack of blankets is recommended.

In this downtempo class we focus on strengthening the wrists and hands using isometrics and light movement. this class is non weight bearing and aims to create base level strength and functional mobility in the hands and wrists.

In this mini-workshop, learn about different ways to use alignment and isometrics to find ease in poses that have a reputation for irritating sesnsitive knees. We focus on outer hip stretches (figure 4 and pigeon), thigh stretches (standing and sidelying quad stretch), and talk about ways to make...

Your feet are a primary sense organ for telling your brain what is happening on the ground below you. Everything that happens there reverberates up the kinetic chain, so any lack of mobility or stability here can affect the rest of the body.

This mobility class works on rotation and dorsiflexi...

Shoulder extension brings the arms behind the back and activates all the muscles of the back of the arm. This is a common position in many movement practices and our daily lives in general, so it's important to have good structure here. We will be partially weight bearing on the wrists; if you'd ...

This quick all levels practice centers psoas relaxation and flexiblity as well as side stretching. Have a yoga block and strap, as well as a blanket if you’d like it for the kneeling poses.

Elbow flexion does the action of the classic bicep curl. These muscles pull the forearm towards the upper arm. They are strong muscles that often don't get worked in an asana practice. This class is great for people with mobile elbows that tend to hyper extend. It is excellent to pair with should...