Moving into Stillness

For this sequence you will need wall space, a bolster, a block, and possibly a blanket. In this class we explore lots of playful movement to bring us back to our centers. We start off with a seated warm up, moving our wrists, hips, and shoulders. From there we find core strength in novel ways while rolling in and out of poses. From there we work on balance while working with vision, the vestibular system, and proprioception. All of this work helps us to stand tall. This class was filmed live November 15, 2021.

Visions, Hip Strength, and Balance

In this class you will need blocks, a blanket and a chair.

We start out with our vision work and wrist warm ups. From there we work on strengthen the hips from all directions. Strong hips and improved balance help us as we work on balancing poses. We build up to a flow linking tree pose, dances pose and half moon while holding the back foot. This class was filmed live September 4, 2021.

Vision Exercises for Better Balance

For this class you will need yoga blocks and possibly a chair. We also practice many balancing poses so feel free to come to a wall for more support.

We start off taking in more of our peripheral view. How does this influence how you feel? From there we do a throughout wrist warm up and then continue on with other warm ups relining. Then in the standing poses we see how vision work can possibly improve your balance, some times quite a bit and so quickly. Give it a try and see. From there we work towards a standing flow of triangle pose, side angle pose, and half moon pose. This class was filmed live August 31, 2021.

Taking in the Surroundings for Balance and Ease

For this class you will need a chair, yoga blocks or a book, and a blanket.

We start off class with a seated warm up to for the wrists, shoulders and also vision. Bringing awareness to you peripheral vision can help calm the nervous system and improve balance. We then do some reclining warm ups before the standing poses. Give your sacrum a little extra love and attention with these hip dip moves. Then we come back to paying attention to vision while balancing and working on inversions. This class was filmed live August 30, 2021.

Anti-Rotation Work Continued

For this class you will need a long band with a loop in it, yoga blocks, and a slider (paper plate or blanket).

Anti-rotation work helps to connect the spine and the pelvis, develop core strength and integration of muscles. This work helps us to move with intention for the rest of class. We also wake up of feet with resistance band 'toe spreaders' and balance work. This class was filmed live July 27, 2021.

Anti-Rotation Work with a Strong Footing

For this class you will need a long band with a loop in it, a door knob and blanket or paper plate/plastic bag for sliding. Being able to control when and what is moving is important.

In this class we work on not rotating even when under tension from the resistance band. You might notice one side is easier than the other, or that this is surprisingly challenging. Anti-rotation work helps improve balance, stability, core strength and awareness. We use this skills throughout class in balancing poses and when we intentionally do rotate in standing poses. This class was filmed live July 26, 2021.

Tall as a Tree

This class is strengthening! You will need yoga blocks, a blanket and some wall space to help with balance.

We continue our work today in getting taller and balancing front and back body. We then use this support in balancing poses like tree pose and dancers pose. This class was filmed life April 6, 2021.

Resistance Bands: Whole Body Balance

For this class you will need one long band with loops or knots tied on the ends and a mini loop band. You will also need two yoga blocks.

In this class we work on hip strength in external rotation with strength rather than passive stretching. This prepares us well as we head into the standing poses. We take a unique version of sun salutations. Then we use the resistance bands to help us open up more in side angle poses and the twisting lunge. This class will leave your whole body cared for. This class was filmed March 23, 2021.

Yoga with Sliding Part 1

For this class you will need two blankets, two yoga blocks and possibly a chair or wall space. You will need plastic bags if you are practicing on carpet.

For this class we start our assessing our curtsy lung and then mobilize the ankles, knees, and hips with blanket work and standing poses. At the end of class we try some playful moves to encourage us to get a little bigger range of motion in the curtsy squat, sometimes play is just the missing ingredient we need for more range of motion in our bodies. At the end of class we take time for handstand and possibly full shoulderstand. This class was filmed live March 8, 2021.

Hello Hamstrings Part 3

In this class you will need 2 yoga blocks and possibly wall space to help with balance.

In continuing our work focusing on the hamstrings we take some warm up isometric holds working towards more length in the hamstrings, including work in the calves and feet. This work carries us into the standing poses where we need strong long hamstrings in the transition from warrior III to standing splits poses. At the end of class we work on backbends, have you ever tried open chain danurasana, bow pose? Very humbling! We end class in supported bridge with one legged variations. This class was filmed live from a sweet historic cabin in Santa Cruz on February 23, 2021.

Gomukasana Flow and Side Plank Hack

For this class you will need some wall space and possibly yoga blocks.

We start reclining to warm up the body and hone in on the ability to stabilize to torso while moving the arms and legs. This supports awareness as we continue to move in the standing poses. At the wall we focus on internal rotation of the shoulders, the key to opening up more space in the shoulder capsule. This rotational work is continued in plank and side plank at the wall and then later from the floor to increase the load and ability to build strength and resilience of the shoulders. The Gomukasana Arms flow challenges shoulder mobility and balance all at once in this playful sequence. This class was filmed live February 6, 2021.

Hip Reset Preparing for Gomukasana

For this class we will start laying down with our legs up the wall. You will also need two yoga blocks and a strap for class.

In the beginning of class we use a hip reset move from the Postural Restoration Institute to help the femur (thigh bone) sit well in the hip socket in order to improve ease and range of motion in the hips. This is my favorite hip work right now for creating more ease in the joint and for its ripple effects up and down the body, think better breathing and more grounded into the feet. We the use this rang of motion to explore a standing flow, balance work in garudasana, eagle pose, and then finally seated in gomukasana, cow face pose. This class was filmed live on January 16, 2021.

Preparing for a Run

In this class you will need yoga blocks, some wall space, two yoga blankets or big towels and possibly a chair. For this practice be prepared to work! We will be actively working to improve range of motion in the ankles, knees and hips in this fun sequence. We will use the blanket for myofacial release, this may not be appropriate if you have had knee surgery so you can practice this part of the class skipping the blanket. We build up to skandasana, a side lunge squat! This class was filmed live Dec 14, 2020

Playing with Weight Shifts

For this class you will need two blankets or a foam roller and one blanket, a small weight or two, and two yoga blocks or a chair. In this sequence we continue to work on mobilizing the shoulder blades and strengthening the upper back. We also add in novel wrist work and play with how weight shifts make all the difference in how we use out hip muscles. We build up to Warrior 3 with the option to open up into Half Moon pose and then play with dolphin and/or forearm balance at the wall.