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.

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Love for the hands, wrists, feet and ankles! In this 30-minute practice, we'll open the hands and the feet, and stretch and support the ankles, calves, wrists and forearms. This is not a practice that stays away from weight-bearing on the hands and wrists, but rather one that opens the extremitie...

Been sitting too much? Whether it's travel or extended time at your WFH desk, this mini-practice is designed to release the low back. It targets the hamstrings, outer hip rotators, hip flexors, and muscles of the trunk to create more freedom in the spine and pelvis, specifically releasing pressur...

This mini- workshop details the structure of the pelvis and low back, and explains the common causes of pain. It includes a short, accessible gentle practice to relieve low back discomfort. Have a yoga mat and a yoga block (or blanket or towel).

For those looking to move and sweat. This class contains a short minute yoga warm-up, followed by 17 minutes of high intensity circuit training to build strength and get the heart rate up and a short cool down with the time remaining. This practice is great if you have a lot of energy to burn but...

Surya Namaskar, the sun salutation, is a powerful blend of asana (posture), pranayama (breath practice), and dhyana (meditation) designed to stretch and strengthen all of the body's major muscle groups. The sequence bestows the benefits of a complete practice including strength, flexibility, calm...

This mini practice focuses on stretches to open the front body - hip flexors, quads, shoulders, and upper back - whie at the same time strengthening the muscles along the spine. Lunges and outer hip stretches prepare us for upright pigeon prep. Have a blanket if your knees get cranky!

This quick practice focuses on the three components of twisted monkey - twist (of course!), backbend, and quad stretch. Prioritizing healthy shoulder placement, we make our way through the ingredients of twisted monkey to end up in the pose. A brief savasana and you are on with your day. (Have a ...

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.

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.

For this restorative practice, we hold the intention of cultivating full body awareness and relaxation. We will start with a gentle twist, move to a supported bridge, and end in savasana. Have two thick blankets and a throw pillow with you!