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.

For those looking to move and sweat! This class contains a short yoga warm-up followed by 20 minutes of high intensity circuit training to build strength and get the heart rate up. This efficient practice targets the chest, glutes and core. This is the perfect practice for when you have a lot of ...

Our low backs often take the brunt of day to day life. This short practice aims to offer a reset by aligning the spine, and by stretching the hips and side body. Have a blanket for this practice!

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...

Twists require length in the side body, so we'll focus on rooting down to lengthen the space from hips to armpits. We will also open the hamstrings and outer legs working up to Parivrtta Ardha Chandrasana. Blocks could be helpful!

The psoas is a fascinating muscle that has a tendency to become tight and tense. When it does, it can cause problems for the lower back and the hips. This practice contains poses intended to release and gently stretch this important muscle. We will need a block, strap, and blanket.

This practice consists of entirely seated stretches, for both upper and lower body. Sitting on a blanket or cushion might be helpful for some or all poses!

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.

This practice happens entirely at the wall. Have two pillows or a bolster, a blanket, and of course some wall space.

Tight hips? This practice is for you! Start with a simple warm up and get right into hip stretches and twists, including four variations of pigeon focusing on back leg alignment. A blanket might be useful for a few kneeling poses.

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.

This gentle practice includes no full weight bearing on the hands or knees and explores modifications for sun salutations that can be used as a stand alone practice or as a modification in a basics or all levels practice. Have two blocks read to go (or an ottoman, couch, low stool, etc...).

In this short practice for sore or tight necks and shoulders, you can expect mobility movements and stretching, self-massage, and we will end with a restorative pose. Have at least one blanket, but two is ideal.

This 45 minute practice sets you up for the balancing pose of half moon. We focus on the alignment of the pose from the ground up, with multiple options for different bodies. Have a block and an (optional) blanket with you!

This restorative practice requires a chair, a pillow, and a blanket. Start with a forward fold, followed by a hip opener, and end with legs up. Jump into something comfy and let’s relax!

This practice begins with soothing moon salutations which utilize low lunge and sphinx pose. Some gentle stretching is followed by a 10 minute guided meditation. Have a blanket or cushion nearby!

This strong practice aims to create strength and stability throughout the body (especially the hips and low back), and has a soft focus on rotation.

This 35 minute practice consists of a variety of different sun salutation repetitions and ends with a sensory focused meditation. Have a meditation cushion or blanket if you would like!

Fire up your core! An abdominal focused practice - expect core planks, leg lowers, side plank, and of course boat pose! A low key practice with high key intensity.

A little bit of everything to get the blood moving! This active, full-body practice addresses all of the body's major muscle groups.

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

This brief practice starts with a short warm up, then offers a few strengthening exercises for the muscles around the IT band to avoid tightness in the future, before ending with some stretches. Please have a block and a strap.

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 ...