90 Minutes

A thorough unwinding of the thoracic, shoulder, and hip region. Blocks and straps may be useful.

A pretty deep practice focused on whole body connections, spiraling and active stretching of the hips and thoracic spine, with some intense myofascial release elements. Two tall blocks are used.

90 Minutes

Part flow, part self-massage, part restorative. We used a bolster ((couch cushions or two pillows work). This is a slower, quieter practice that incorporates some mobility and balance work.

90 Minutes

A super deep and slow practice that focuses on the feet, ankles, and lower legs. We then move to release the lower back and abdominal tension in a variety of blanket supported shapes. One of my favorite practices for down regulating while still being flowy. A rolled yoga blanket (or something similar) and a couple of blocks are used throughout.

One of those 360 practices that lingers in the hips. We start with the feet and ankles, move slowly to open the spine in 3D, and end with some flowing, energizing sun salutes. Two blocks.

90 Minutes

Long holds. Classic shapes. Lots of hips and backchain and intentional connection with the breath. This is a grounding fall practice. Two blocks and a strap help.

90 Minutes

A side body, twisty, stretchy super-slow flow. Lots of time to unwind the waist and ribcage and hips. Grab a couple of blocks (bolster is nice here too!).

90 Minutes

Neck, shoulder, and sacrum unwind. Imagine your back as a kite, grab two blocks, and move.

90 Minutes

A strong flow where we spend a good deal of time moving outside the boundaries of the mat. Core and hip stability are the foundations for thoracic and shoulder mobility. Grab a dowel (or a strap), a couple of blocks and move!

90 Minutes

A dynamic warm-up that mobilizes the spine and hips leads into a side-lying exploration of the hips. This sequence builds heat in unexpected ways. Grab a strap and make space to roll around :)

90 Minutes

Grab a dowel like object (I'm using a broomstick), set up near a wall, and explore your relationship with your environment. This class focuses on the hip hinge, on proprioception, and on shoulder mobility. We end with a bit of release at the wall.

90 Minutes

We start with spiraling movements to unwind the lower back, work through a steady flow, then revisit the hips and spirals and sneak in some core-play. A block is good to have.

90 Minutes

The last in the November series, we use spinal waves to wake up, then progressively explore single leg and hip strength. Two blocks are used.

90 Minutes

Grab a couple of blocks, set up near a wall. This one is rather intense.

90 Minutes

A very slow practice focused on the relationship of the tailbone to the pelvis in hip extension, backbends, sidebends, and twists. Two blocks and maybe a wall. This is more of a 'feeling' practice and less of a 'doing' practice. Prepare to slow down and drop in.

90 Minutes

Set the short end of your mat near a wall, grab a couple of blocks, and settle in for an in-depth exploration of the femur/hip socket/core relationship.

90 Minutes

A rather slow and gentle foray into the bony landmarks of the pelvis and hips, focused primarily on making space from the front. A strap and maybe a block or two help.

90 Minutes

Mobility city! Lots of work to find and increase the active range of motion of the shoulders using a dowel (I'm actually using a broom stick. Find something comparable). Big, intense work with lots of payoff. Two blocks and a dowel.

90 Minutes

A flowy flow ;) focused on thoracic extension, shoulder stability, and release through the chest. This one bumps up the intensity a bit from last week. Two blocks and/or small weights.

90 Minutes

Shoulder mobility galore! Lots of ways to mobilize the shoulders and the thoracic spine in this warming and energizing practice. Grab a couple of blocks and get on the mat!